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On the twenty-ninth entry of The Link Up with Latesha, our incredible host Latesha Byrd, founder and CEO of Byrd Career Consulting, shares some tips with us on what we should be looking for when we choose our career coach, questions that we should ask as we're making this decision and more. Remember, hiring a career coach is an investment, so make sure you perform your due diligence throughout the process by following the five pieces of advice Latesha offers in the show!Stop by LateshaByrd.com! Click here to check out Latesha's shop, and don't forget the 60% discount code GETTHECOINS.Find out more about Latesha on the BCC website or connect with her through LinkedIn, IG, Twitter, and FB.Check out Latesha's YouTube channel.Connect with Byrd Career Consulting via LinkedIn, IG, Twitter, and FB.Find out how the CDC suggests you wash your hands by clicking here.Help food banks respond to COVID-19. Learn more at FeedingAmerica.org.Visit our website.TRANSCRIPTLatesha: Hello, hello. Welcome to another episode of The Link Up with Latesha. How y'all doing? How y'all doing out there? It is July, and we are halfway through 2020. It's like I feel like we're in 2025, but I do feel like I've aged about 10 years in, you know, these six months of 2020, but really excited to dive into today's episode. As you all know, I am a career coach. I've been doing this for several years at this point, and my company's served over 1,000 professionals in a variety of industries, but my passion is doing 1-on-1 career coaching. I love it so much. My clients inspire me. They're so ambitious, and they want the best for themselves, for their lives, for their careers, and it truly is an honor to be able to coach them and to be able to help my clients really achieve these newfound levels of success and fulfillment and happiness in their career. I just wrapped up enrolling some new clients for Q3, and I had a client tell me today, "You are my person. I already know, in the first few minutes of us speaking, that you are my coach," and that really meant a lot, a lot. You know, one thing that I've been really thinking about over the last few weeks as we've been in this, you know, quarantine or, you know, staying at home and social distancing, is I've got a lot more time to 1. really focus on healing and focus on deep learning and to hopefully--and I hope that you all are doing this, but stretching yourself mentally and spiritually and all of these things, and I was thinking, I said, "Man, I have actually had a coach literally for five years straight." So I started my career in 2013, I got my first coach in 2015, I quit corporate in 2018, and now I've been full-time on my own running my company for two and a half years full-time, and I've never not had a coach. All coaches need coaches, you know? That's a fact. And I wanted to talk today about what to look for when you're choosing a coach. You know, there's a lot of folks out here who will say, "Oh, I can coach you." You know, I think coach has definitely became an overused, you know, flashy term and job title, but it's so much more than that, and there are some coaches out here that have other people not believing in coaching, and I'm telling you, if you get connected to the right coach, oh, your life will change. It really will change. So I wanted to share with you all just some tips on what you should be looking for when you choose your coach, questions that you should ask as you're making this decision. It's an investment, and you do want to make sure that you are being coached by someone that you trust, someone that you respect, someone that's going to push you and challenge you and support you and believe in you and all of these things. So before we get into it, just a few updates on my end. If you are connected with me on social, please follow me on Twitter. That is where you can find me all day long. I give a lot of career tips, but sometimes I talk about natural hair, or I talk about what's going on in music, but a lot of my content is really around changing the way we see our work, our careers, and how we show up in life in general, and yeah, if you follow me, then you know we just enrolled hundreds of new members in the Career Chasers Members Club. It is an online community for women of color that are seeking community and support and accountability as they seek to achieve their career goals. So man, we enrolled over three hundred and--what, 370 new members? Currently we're at 473 members, and I am so honored to be working with each and every one of these ladies. Each month we have a new theme. July's theme is salary negotiation, and we have our first live webinar this Monday coming up. So if you want more information about that, please connect with me. It's great for the networking. It's great for this community of women, because a lot of us feel isolated at work, you know, and we feel lonely, and we don't know who we can talk to or who we can seek out for counsel or just to be there for us, and when I check in the Facebook group, man, it's just so inspiring. Like, I lowkey be, like, crying a little bit. I'm not even going to lie to y'all. Because, you know, the ladies in there are asking, like, "Hey, who can be a referral for me at this company?" or "Let's make sure we connect on LinkedIn," and someone else is in there saying, "Hey, I have an interview coming up. Do you have any tips?" So there's just so much love and support being shown and given in this community, and I'm really, really honored to have grown this membership to almost 500 people. It's amazing. I wanted to launch this community because I can only work with a small number of people with 1-on-1 coaching, and so this community is a movement. Like, we are just getting started. I'm talking we're gonna have merch, we're going to have seminars and conferences and, you know, when outside opens back up maybe some meet-ups, you know? Maybe, like, 2022. [laughs] For real. But, you know, there will be meet-ups and books, and man, y'all stay tuned. Let me just say that, okay? Y'all stay tuned. I'm going to grow this membership to 1,000 members by 2021, I kid you not, and this is a strong tribe of women, and we are out here getting it. So more to come on that, and let me just go ahead and get back into today's topic. So my first coach, he is amazing. His name is Peter, and we actually just recently reconnected last week, and he has always believed in me. I've never had someone like him believe in me that much. It was what I needed. I didn't realize at the time how much I needed him because I didn't really have the confidence that I thought that I had when it came to launching a business or growing in my career, and he really helped to instill this in me from very early on. So let me tell y'all how I actually met Peter. So I was at a conference in Vegas in 2015--and this actually might have been 2014 at the time. So I was late to a session. [laughs] If you know me, like, time is not on my side. I have no concept of time, that's what Badu said, and I'm sticking by that. So anyways, I'm like 5 minutes late to this session, and if you've been to a conference, then you know ain't nobody sitting in the first row. It's like being late to church. You've gotta go sit in the first row because ain't no other seats available. So I did my little walk of shame and I went and sat on the first row, and the topic was about setting career goals, and so we had to share with the person beside us--so I ended up walking to the first row, 'cause those were the only open seats, and I sat beside Peter. Didn't know anything about him. I said, "Hm, he's, you know, cool." I [?], and a part of the activity was to share our career goals. We had to take 30 seconds and just share with the person beside us who we are, what we wanted to do with our lives, et cetera, and so I did that, and he shared his goals with me, and I could tell, like, it was like a light switch. He kind of looked like, "Hm, okay." So we ended up connecting after the session and talked more, and he was like, "Yeah, I'm a coach. I would love to help you," because I had just had the idea of starting Byrd Career Consulting, and so he was like, "I'm gonna help you. Like, let's connect," and I'm like, "Okay, cool," and so he was my coach for about two and a half--two and a half years? Two years. I mean, really from the start, like, before I even had a website, before I even had my first paid client, he was there from the beginning. So I--oh, my gosh, I would not be where I am without Peter and all of the coaches that I've worked with. Like I said, I've had one since 2015, and it's shaped how I navigate my career, how I navigate business. I was able to move very strategically early on in my career because of my coaches, because of the coaches that I've had, and I'm a huge advocate of it. So I have five things that I want you all to really look for when it comes to hiring your coach. #1 is how and why did they get into coaching, okay? The how and the why. Again, there's a lot of folks out here online saying, "I'm a coach, I'm a coach, and I coach, and--" Do you? For real? Like, okay, why? Why did you do it? Why did you start it? And pay attention to what they're telling you, you know? If they're telling you, "I knew I could make some good money doing it," right? Listen to the reasons of why they got into it and how they got into it. Ask them about the mission. "What is your mission behind your business?" Okay? Like, "What is your mission?" I think every coach should have a very clear mission, and that mission should say who do they help, how do they help them, and what are the results. And ask them also what their vision is. "What is your vision for your company? What is your vision for your clients?" And the last important thing here on #1 is their values. So my coaching values are the three Cs, and that is Clarity, Confidence, and Control. When I break those down for my clients, they're like, "That's exactly what I need," right? So you really want to understand just the foundation that your coach has set for their business, and you want to make sure that there's alignment there. You want to make sure that there is clear alignment between their values and also your values, and if they say, "Well, I'm passionate about this," passion is great, but no, no, no, what is your coaching actually rooted in? So that's the first thing that you want to look for. The second one here is background. "What is your background? And what are your specialities?" So coaches have different things. Like, I focus on career coaching. Even if you break down career coaching, it could be a lot of different things. So I focus on, like I said, Clarity, Confidence, and Control, really from A to Z, from helping you figure out what you want to do in your career, what you actually bring to the table, what is alignment between who you want to become and the things that you want to do, alignment between that and then also the opportunities that are out there for you, and then once you figure that out--that's that Clarity--then we'll set a plan and strategy in place to help you get there, right? And then there's that Confidence piece, helping them build up their confidence to know that they actually deserve it, to know how to elaborate and communicate what they bring to the table. And the last C is control, where that's really focused on job search strategy, networking, having goals. So that's that job search strategy. Then there are the tangible things that go within that. So we'll look at the resume, LinkedIn, interview coaching, you know? Salary negotiation. Some of my clients are prepping for promotions at their company. They don't want to leave, but they're like, "Okay, I still want to make more money." Yeah, I mean, hey, more money. "I want to make more money. I want more influence at my company. I want more visibility. I want to create a bigger impact from that IC, individual contributor, to a leadership role." So, again, I am kind of well-versed in all of these areas, but then you also have coaches who do life coaching. You have coaches that do, I don't know, relationship coaching, those that focus on, you know, mindset coaching. So you do have to understand first, like, what do you actually need, what type of result are you looking to get out of working with a coach, and ask yourself are you willing to put in that work? But still, ask them what their specialties are, and then ask them about their background. Me personally, my background is in recruiting, so I understand what it actually looks like to go from getting a job, from applying, to interviewing, to landing, to negotiating. Why? Because I've done that in my corporate career. The third one here is results, results and transformation. I've actually done this, you know? I know that there's a lot of coaches out here that will say, "I can coach you how to get six figures," but, like, again, that goes back to the values. Like, what is that actually rooted in? And two, have you actually done this for yourself? I've had a lot of success in my corporate career, and those experiences along with coaching shape me, and now I have conversations with people every single day about their experiences. So I have a lot of knowledge and background, but I still have clear results and a clear transformation that I can speak to that my clients get from working with me. Don't be afraid to ask that coach, "What are the results? Tell me the clear results. What is the transformation? What does that look like? What differences do you see in your clients from when they first started working with you to when they are done working with you?" The next thing, #4, is what is their coaching style. Is it guided? Like, guided coaching, or is it more, like, free-form coaching, less structured? There's pros and cons to both. So some coaches, they like to meet you where you are. That's my coaching style. For Q3 moving forward it's going to be more guided so I can scale, but with that being said, some coaches will say, "Okay, Week 1 we're doing this, Week 2 we're doing this, Week 3," you know, and so forth, but for me and some other coaches, they're like, "No, you tell me your problem, you tell me the solution that you are looking to get, and then we'll figure out a plan together," right? So you have to figure out what works best for you. If you're the type where you really like someone to tell you exactly what from week to week to week is going to look like, then that might work for you, but understand that there may not be a lot of flexibility, like, if you want to work on something outside of those specific areas that they focus on. And #5 is access and communication. What does that look like? Do you have access to your coach outside of the coaching sessions? You know, are they able to support you before you have the next session? How much communication do you like to have? Most of my coaches I can text, you know, I can--I'm very respectful of others' time, so I won't call them at any time. Like, I just don't think that's respectful, but if we--so one of my business coaches, as I was opening up enrollment in the membership club, you know, she's really good at project management and marketing and email campaigns and those types of things, and so we hopped on the call really quickly to really talk through my email campaign, and she was very supportive, and so some coaches are like, "You don't have access to me. You can't talk to me in-between sessions." So, you know, understand that that might be something of importance to you. I like for my clients to email me or, you know, I take notes and follow up with them and, you know, we can kind of go back and forth via comments and Google Docs and that works for us too. So those are my five things. First is how and why did they get started - mission, vision, values, #2, what is their background - can they relate to what you are going through? #3 is the results and transformation. #4 is what is the structure of their program - is it guided or is it more free? And #5 is access and communication. I'll end it with this - your coach should support you every step of the way. They should encourage you. They should believe in you. They should be your biggest cheerleader. It should not be a [haze?] process, like, "You gotta do it this way," and what I've learned in even being certified in coaching is that it is not about me. It is about my client, and it's about helping them get to a decision on their own, but making sure that I'm asking the right questions and pulling out things that they may not even see in themselves that will help them to #1, own this process, to have full accountability for themselves and also to feel encouraged and empowered every step of the way. Your coach should be one of your biggest cheerleaders. So I hope this was helpful. Another question that I get a lot is certifications and stuff, like, does that matter. I am certified in life and career coaching, but I also have coaches that are not certified, and I'm just going to say this - there are people out here with degrees that are in jobs and they have no clue what they're doing, right? So if you really connect with your coach, if they speak to the transformation and results and they have that, you know, proven case studies, if they're able to answer the questions that I've shared with you all today, I'm going to encourage you to go for it, you know? It's kind of like, you know, working with a therapist. Try one coach, do a session or two, [and] if it doesn't work out try another. Like, you've got to find the right person for you, but you don't want to give up here. So I hope that is encouraging to you all, and I hope that you find the right coach. If this was helpful, then let me know, and I will talk to you all later. Peace.

BIG NEWS! If you've been on the YouTube channel this past month you've heard me blab on about working on my NEW course, "Morning Ritual Secrets STOKED to announce... registration is OPEN! Click here to grab your spot in the limited edition Morning Ritual Secrets program! ➡ http://bit.ly/MorningRitualSecrets In this video we're talking about the morning rituals of steve jobs, ben franklin, tony robbins, obama, oprah, tim ferriss and more! These are some simple tips on what to do in the morning and in your morning routine or morning ritual for success. #MORNINGRITUAL #MORNINGROUTINE #REFUSINGTOSETTLE In this video we are going to be talking about morning rituals, not just any rituals, but rituals of the people at the top of their class. These are peak performers, entrepreneurs, celebrities, famous figures, and I'll give you their morning rituals so you can pick and choose and kind of Frankenstein your own morning ritual to get the best results. Steam motivated, energized all day long. It's Clarke with the feud and the settle. Let's go one second. Got a Oh breaking open. The LA crux. Is it LaCroix LA crux? I can never know. I call it Lux. I think it makes people a little angry. I am on a golf course right now, just moved down to beautiful Scottsdale, Arizona from gloomy Seattle and our stuff is currently somewhere in Arizona. It could be a hundred miles away, a thousand miles away. I don't know. So I don't have any film gear, a tripod, but the blessing in disguise because we get to get outside together and go through some morning rituals. You ready start off with Benjamin Franklin. He says what he does for morning rituals. I rise early almost every morning. I sit in my chamber without any clothes, whatever, reading or writing. You don't have to sit naked in a chamber, but that's what he does. He gets up early, he sits butt ass naked and he writes or reads for an hour or half hour every single morning and well, we can take away a lot of people have some sort of practice first thing in the morning where they're journaling, where they're reading, where they're reflecting, they're feeding their minds. And we'll talk a little bit more about why that's important and a little bit. Let's keep going. Another person at the top, Tony Robbins, he's a American motivational speaker. Uh, pretty much the top of the top. When you say motivational speaker, you think of Tony Robbins. Here's what he does first thing in the morning. He focuses on priming himself. Now there's three things he does when he's priming. First is he does three sets of a breathwork that I cannot pronounce. I'll put it right here, what it's called, but to my knowledge, it's a breath work where it's a inhale Hill. It's like a 30 or so of those. When I was reading his book unlimited power. He does this because it's has to do with clearing your lymphatic system. Not to mention the insane rush you get when you get an oxygen high. Okay? Like it's a natural high. We have a video with Wim Hoff on it and we talk about breathwork a lot. I'll tell you where in a little bit. Next thing Tony Robbins does is he practices gratitude with his eyes closed. Then he prays and asks for guidance throughout the day. Now I went deeper, I went deeper into Tony and I found some videos on YouTube of him doing his morning routine and it gets weirder. It gets crazier. Guys, it looks like it gets more fun. He had this one machine where he works out but only for 10 minutes. Okay. He had a reporter go to his house and Fiji and he would walk in his room and there's all these different machines and they look like torture device. What they do is there's no weights on these machines, so he's pushing against it and it uses some sort of resistance. I guess he's a co owner of it and it it the, the goal is just to flex your muscles as hard as you can go and he has 10 minutes of that and says it's as effective if not more effective with less strain than actually lifting weights and exercising. Okay. The next thing Tony does, which I thought was fascinating, he does a Scandinavian practice where he alternates between extreme hot and extreme cold. Okay. So he gets in the sauna, he sits there and then he has a cold plunge in his house. It's like a five foot sinkhole that's as cold as it can get without freezing and he jumps into that. There's a lot of benefits to cold exposure, whether it's cold showers or the Wim Hof method. Right. Or if you got a cold river around you, that's it. He can look into that further. So cold water exposure thought that was fascinating with Tony. Next people we're going to talk about are Oprah, Obama, Tim Ferris, Steve jobs, and then I got some rapid fire. Okay, so a lot more to come. But I want to briefly touch on why is it important first thing in the morning and it's so powerful. I've been geeking out.... Refusing to settle, Clark

Do you have an exit strategy? Don't know? Better listen to this podcast! Today and every week day with your #70secondCEO Carl Gould. Read full transcript: Hi Everyone, Carl Gould here your #70secondCEO, just over a minute of investment per day for a lifetime of results. So, D stands for Direction. So, it’s strategic planning, mission, vision, values, purpose, and it says exit strategy there. This is, think all things big picture growth but also results, getting things done. This is an effective part of the business, not an efficient part of the business, an effective part of the business that requires you to think big and  also have an end goal result. Okay? Now, one of the things that’s on here is exit strategy. So, how many of you have a fully documented exit strategy and you share it with your team? Getting close? Alright, that’s cool, no don’t be polite you can raise your hand in any order, alright? So, uh, note to self: must write exit strategy. Now, the way we define exit strategy is, we like to use the way real estate looks at exit strategy. When you buy a piece of land or you buy a building they’ll say “What’s  your exit strategy?” Well, I’m gonna subdivide it, I’m going to go from single use to multi-use, and I might still own it but it’s going to exit the form it’s in now, and it’s going to enter a new form later. Okay? So, we don’t take it literally that you’re selling and leaving. If that’s your definition for exit strategy then you can call this your evolution plan. Okay? Like and follow this podcast so you can learn more. My name is Carl Gould and this has been your #70secondCEO.

Are you okay? With the ever-rising frequency of conversation around mental health, IRL and online, women are feeling the pressure to either ‘join in’ on the herd mentality of disorders like anxiety as if it were contagious, OR worse, feeling like their experiences are discounted because of the herd. This is not cool! What is cool - education around what mental health can look like, reminding yourself that your experience and mental health journey IS valid and so is the girl’s next to you.This Global Mental Health Day, @WEAREGRLKND is joined by psychologist, Amy Kate from @TheMindfulCollective. Join us as we real-talk in our pyjamas about how mental health intersects personality, and more juicy, important stuff!Take care, be gentle, be kind xxx

    We start by talking about a burnout experience I had a few years ago, and how I recovered. In essence, we're talking about managing your nervous system. Doing so is one of the most important things you can do for your overall health and well-being. There are phases of this experience which Matt details on this show. The first is fight, flight or freeze. The next is impaired decision-making ability and the final phase is mental and physical burn out. Matt shares his experience with burn out and then goes on to explain his current strategy for avoiding a nervous system meltdown. To understand his strategy it's important to first understand some basics about the nervous system. Your nervous system is divided into two parts: the sympathetic (this is where the fight, flight or freeze system comes from) and the parasympathetic (this is where all the healing happens within your body). Going more in-depth, in most instances exercise puts your body into fight or flight mode. This includes things like lifting and running. The exercises that are healing for your body are tai chi and yoga, they activate your parasympathetic nervous system. When you're breathing deep and slowly that activates your parasympathetic nervous system, when your breathing is more rapid your sympathetic nervous system is engaged and you go into fight, flight or freeze mode. Personally, I've been doing breath work for 20 years including meditation. Breathing can change your brain state, belly breathing is a necessary part of this. By allowing your belly to come out with your breath your lungs will open up so you can get fuller and deeper breaths. I start every day by doing a few quick exhales and then long and slow inhales. I do the 10-10-10-10 process which is 10 seconds in, 10 seconds hold and 10 seconds exhale and then 10 seconds with no breath. This is also called box breathing and you can start with just a few seconds (like 4 or 5) and work your way up to 10. Healing The Body to Avoid Burn Out Next, we talk about brain waves and neural feedback. Neural feedback is brain measuring feedback system that feedbacks to you what is happening. It's like a GPS system that trains your brain to hit different states. These different states fall in one of 5 categories, three of which are healing and two of which are fight/flight/freeze. The healing states are alpha which is when you are relaxed but alert, then there is theta which is even slower and deeper than alpha. And the last of these three is delta - that is the state we are in when we are sleeping. On the fight, flight or freeze side, the two states are beta and gamma. Beta is when you are engaged and focused and thinking. Anxiety looks like too high levels of beta. Gamma is a very high spiritual state, it is very powerful and intense but there is a cost to it. We also discuss dopamine levels and blue light from social media and technology, before we move into how to know we are overstimulated and heading towards burn out. One of the big X factors in avoiding burn out is resilience, there is a physical component to this. Matt has worked to increase his through neural feedback and also cleaning out his limbic system. (The limbic system is one component of our nervous systems, it is responsible for our emotions). He has cleaned out his limbic system by facing and healing old emotional wounds. Take for example the person who was bitten by a dog and doesn't like them, even though it's been 40 years since they were bitten. They haven't healed that experience and their limbic system will respond to dogs as if they were about to relive that old experience of being bitten. One way to work on these old emotional wounds and put your nervous system in a more relaxed state is through EFT (the Emotional Freedom Technique), it is also known as tapping. EFT immediately starts to shift your nervous system into parasympathetic. When you tap the specific points in EFT your nervous system shifts over into a parasympathetic state.  You can also do neural feedback, meditation and practicing gratitude. Pay attention to how often you laugh - if you are laughing you are probably in parasympathetic mode. Another piece of avoiding burn out is macro and micro recovery. In general, the harder you want to drive the harder you need to focus on recovery. If you want to drive your body like a race car then you need a really good pit crew and really high-quality components to put your car back together, or you will crash and burn! There are some supplements you can take to help with this. For the fight, flight or freeze, things like coffee, THC, caffeine, etc would fall under this category. But you can stack parasympathetic supplements with sympathetic supplements to counterbalance their effect. Matt talks about which he likes best and why, plus which essential oil has been shown to increase alpha brain waves. You'll also hear how we both healed ourselves with magnesium and why floating was part of that! It's all here on episode 31 of Awesome Health Podcast with Matt Gallant. Episode Resources Magnesium Breakthrough Oura ring Biostrap Info on EFT The Powerful Engagement, by James E. Loehr and Tony Schwartz PDF on Flight, Fight or Freeze Masszymes (code cheat10) Read the Episode Transcript : Wade Lightheart: Good afternoon. Good morning and good evening, wherever you are. It's Wade T Lightheart here with my cofounder of BiOptimizers Matty G. I am so pumped about today. Wade Lightheart: We haven't done a podcast together. We haven't done an Awesome health Podcast forever. And crime is pretty much, and we're gonna actually increase these over the next while because you know, Matt is a wealth of information. He's on the bleeding, the literally the bleeding edge. He does bleed literally to kind of optimize his health regularly by taking a variety of blood extractions and testing a lot of different things. We're going to get into that in one of the future podcasts. But today we're going to go kinda back the truck up. We're going to talk about something that every high performer deals with and everybody listening to this is going to deal with this. And that is burnout and its relation to the nervous system. What is the relationship? Because if you're kind of into by optimization, uh, or you know, you call yourself a biohacker or whatever, everybody gets pretty much into that area because their, their mind is writing checks that their body can't cash. Wade Lightheart: Uh, and you know, part of the, uh, pro high performer is to find that balance, that balance between am I performing at a high level and am I destroying my body to do that? And it was kind of cool in the 80s to do that. It's not cool as we move into 2020 it's about I want my cake, I want to eat it too. I want to be a superhuman. And we're on the edge of the evolutionary parts of what it takes to become a superhuman. And most people want to become a superhuman because they recognize, you know, there is that angle that we were getting. We're getting examples of people who are delivering at super high levels, but what is the, what is the components? What do you need to do? What are the daily practices? What are they, what are the things to watch out for? How do you end up in the burnout? How do you destroy yourself? Matty G, what do you gotta say about this right now I've been doing all the talking, let's say on this Matt Gallant: because I'm going to make a bold statement, which we both love to do, which is I think in terms of quality of life, understanding what we're going to be talking about today, probably the most important thing, and we're going to get into that. So there's my bold statement, the most important system in the by for quality of life. That's the topic. Wade Lightheart: All right. Matt Gallant: So let's, so, so wait, let me cue you what for a second. So, you know, just a little bit of background. Wait, I've been friends for what, 20 years, a long time. And uh, we went through something a couple years ago that I, I've never seen him go through that in our relationship. And it was incredible, you know, less than, I mean, I always love learning from other people's mistakes. And, uh, we had, you showed me again in a lot of things of what not to do and it was really powerful and, and, and I was thinking about that the other day in aspire, today's topic. So why don't you share what happened and the aftermath of that. And I think it'll, it's a perfect segue into the today's conversation. Wade Lightheart: Yeah. Great. So I'm going to talk about the deep level or the deep cost of, uh, doing more than your physiological capable or, and what are the general go to moves that people make on a consistent basis rationalize, which sets them up for a deep failure. So a few years back, um, so keep in mind, I'm kind of living the, the, what I would call the Tim Ferris lifestyle, the quote unquote four hour work week. Nobody actually works the four hour where we, but you know, I'm traveling around the world, I'm living where I want to live, I've got multiple online businesses and then everything is kind of, you know, going along and you kinda just assume, but what happens inside any business, there are certain components where you've got to get laser focused. You've got to adapt to new skills, you've got to develop new capabilities. And there's an easy assumption, especially in today's world where we kind of, we all think that we can do multiple things, you know, 50 different things because of all the digital technology. Wade Lightheart: But there's a certain point in our biology where we don't adapt to these, what I would call silicone brain and our carbon brain or carbon brand is the one we were born with. The silicone brain is the extension and right now there's a lot of input data that's coming in in the nervous system, especially if you're running businesses and when you go up in business there's more data coming in. So I ran into this trouble and so what my answer was is, well I'll just work more. Okay. So I can remember it started, I was in Bali and uh, you know, I'm running a company that I'm, I'm in kind of startup mode over there. I've got on one business that's kind of in steady mode and then I've got BiOptimizers which is going into grow like extreme growth mode. And as you can imagine, those are three different stages of business that don't actually match. Wade Lightheart: And so I'm doing mornings with one business partner, uh, early. More like I'm a meeting with him doing that stuff. I'm doing my regular business, my kind of cashflow business in the afternoons and I'm staying up till like three four 30 in the morning. So I'd sleep three hours, wake up, do one business, go for a massage in the afternoon, come back, go to work again, sleep for an hour and a half, wake up and then work the evenings. And it all looked like it would go right. So after a couple months of that, I was really starting to pay the price and what I'm doing to, to manage that. As I'm upping, I'm increasing my caffeine take, I'm increasing my new tropics so that my brain is focused. So I, I feel like I'm laser and for some things you are, and I feel like I've got the energy cause I do, but it's like paying your mortgage off with their credit card, your, your, you've got your mortgage at 5% interest, which is manageable maybe over 30 years. Wade Lightheart: And then you've got your credit card bill, which is at 19.99% so I'm paying the 5% with the 19.99 so that the deficit is growing. Like if you've been in New York city and you've seen that deficits sign of how much the national debt is going, that's a great example. And only you're doing this not just with money, you're doing this with your physical energy units and still kind of manageable. So I move to Panama because I'm like, you know, I can't handle it. It's the time zone. You know, if I would just in the one time zone, now keep in mind, Matt and I are living about eight and a half minute walk from each other. And over the course of, I believe it was four and a half months, Matt and I saw each other physically five times. Okay? Like we're best friends, we're hanging out all the time. Wade Lightheart: I only got time to see him and, and he's, and what happened is I'm, I'm still burning and I'm still going. I'm still trying to do all these things. And what happened is the unexpected happened. I had a problem in my growth business and that was a challenge with my partner. And there was a bunch of challenges that came up. And that's the piece that takes you out. It's the unexpected where you've got to go to another level and solve problems. You haven't. So, well, guess what? That's when I ran out of gas and literally physiologically I was burnout. Um, it didn't matter how much caffeine I was taking, it wasn't helping. It was also putting me in an unresourceful psychological state and unresourceful emotional and, and, and at the very low point, uh, Matt and I went for dinner at a restaurant. He like, Hey bro, how's it going? Wade Lightheart: And I said, yeah, you know, I'm, I'm living in hell and I can go back years and years before. Um, when I was competing, and Matt could comment on this. In 2003, I went through a similar process. I was running my personal training business. I was preparing for the Mister universe contest and I had a serious problem with the relationship with and my relationship partner was addicted to drugs and creating a lot of havoc. And even though I broke up that was dealing with all these other X factors that you can't plan, plan on. And that set me up for the big burnout after mr universe. I was able to maintain that level for nine and a half months, but eventually the wheels came off and it was another six, seven months before I recovered from that. And I had to get rid of some things. Wade Lightheart: And so how do you handle this? The question is, and so how do you handle this? And, and for me it involved, uh, I had to go off caffeine completely. I stopped coffee. Um, I had to stop putting hard stop times on when I was working, when I wasn't working. Uh, I had to start taking vacations. I wasn't taking vacations, you know, the, the four hour work week, it looks like you're on vacation, but you're really not, you're, you know, or that kind of digital nomad lifestyle. And, uh, and then I had to take a hard look about my own skillsets based on where the growth I wanted to experience in my own business. So how do I, how do I become more efficient and more effective at new things? How do I let go of things that I'm not good at? How do I improve the physiological recovery components in my body, which we're going to get into here. Wade Lightheart: And what are the things do I gotta drop that's maybe, you know, how do I get out of the credit card paying the mortgage debt from an energy kind of standpoint? So that's where I was. I implemented a lot of new things. One of the, you know, one of the big things that getting off the caffeine, cranking magnesium, uh, to, to, to, to, you know, literally the toilet, the toilet experience where you're, you're watching, you know, cause that's one of the big nervous system burners, uh, essential fatty acids and things like that. So yeah, that was, that was my perspective perspective. Quickly, we'll dive into a little bit more of a, Matt, you want to add to that from your perspective cause you're on kind of the outside looking in and you know me pretty well. Wade Lightheart: Yeah. You know, it was um, first of all I understood why you were doing what you were doing. Uh, I think it was again, a lot of things you could have done differently, which was pretty much we're going to talk about today. All the different things that you can do. Just to zoom out. What we're really talking about is managing your nervous system and we're gonna say managing, cause I like it better than balancing balancing. What does that really mean? So, um, managing nervous system is probably one of the most important things to avoid waiting experience or to avoid the slot zone. Cause if you go to the other mode of just, and I've got friends that are stuck in that zone too, which is not good. Um, or they're just kind of relaxing for years and they're not technically retired. But anyways, so hold on her topic. But we're really talking about managing nervous system. Wade Lightheart: And when I was looking at Wade, he was cranking, cranking, cranking. Then I first thing I think the first system that went offline was probably his emotions. Um, you know, again in, we're gonna talk about kind of the different set of emotions in the different parts of nervous system, but he shifted completely to fight or flight or freeze zone emotionally. And then the, the mental capacity started dropping. Just the kind of decisions you were making, waiters, the way you were thinking. I'm like, you know, I know, I know you enough to know that that's not the thought you would've had prior. And um, so that was the kind of the next phase. And then you kind of like, you described, you went to hell. And then just to make this more real on a numbers level, I have this neurofeedback system at home and at wired Wade's brain to it. Wade Lightheart: And the amount of electricity in Wade's brain in that moment was about a quarter of my friend who's 76 years old. Like, like he is, you know, we're not gonna say he was brain dead, but it wasn't far away. On an electrical level, literally. Um, and, and for those of you that don't understand that that's a lot of your, your states in your mind and how you think come from electrical energy. So Wade had literally like just burnt out. The electrical energy is brain plus his body weight. It took you what, like a year to bounce back from that, you know, like, like on all levels. Like you, you kind of were coming and I I was seeing you come back online again first. Uh, your, your executive functioning, your brain and then your emotions, but it took you about a year. Is that right? Wade Lightheart: Yeah, it uh, I would say yeah, probably a good year. Yeah, it was about, it was about 12 months to recovery and, and going back, say when I had my other burnout in 2003, that was a six month recovery period. It was actually actually if I look all told it would be nine months, cause there was the three months of catastrophic rebound rug gained all the weight and things like that, which is usually a sign of adrenal fatigue. You start just putting on weight and can't kick get it off, that's a, that's a good indication that you're, you're tracking in the wrong direction. It's kind of like the fat cat businessman image that we all have in our minds. And um, and so this time it was about a year. So you're looking at, if you look at the age difference, there was an extra three months of recovery even though I had way more tools than I had back then. So you're probably looking at a two X Wade Lightheart: factor just with the age. Um, and my rationalization for it. No. I want to be quick about, before we get into the mechanics, the rationalization was as it is, you know, my mentality is just go in and take on as much as you can until you blow. And when you blow, you get really laser clear with kind of painful realities of what's working and what's not working. I'm not recommending that strategy. It's a strategy that I've done to make quantum jumps and I feel I made that quantum jump now. But you can avoid that. You can avoid that. Matt, what's your, what's your comments on that as far as how you kind of look at it cause you're kind of a hyper growth oriented person and in far as burnouts in your own life of what you've had and what you and why you've kind of aggravated there the way that you approach things now. Wade Lightheart: Yeah, I think, um, I only really hit one burnout, which was in my twenties there was a lot of like micro things. So, but in my twenties I decided to do a crazy experiment of sleep deprivation and work a holism to the max. So I got up to, I was doing 80 hours a week in the gym, like literally 80 hours in the gym working. I was a trainer, plus I was training twice a day. Plus I was recording a hard rock album, plus I was learning marketing. So I was doing all these things at a time and I'm like, okay, well I need to sleep less. How old were you at this time? Um, was 25 photos on that later or probably had much more severe consequences. So I'm like, okay, I need to sleep less. So let me start cutting my sleep back by 15 minutes, like every week or so. Wade Lightheart: So starting out like seven hours and six and a quarter, six and a half and five and then I, you know, and then it got to the point where it was a really interesting thing. I think around the five hour Mark, like I had to drink water nonstop to stay awake. Like if, if I, if I got even like 1% dehydrated I would just crash. The other thing too is like you get so sensitive with food, like certain foods would make me crash instantly. So you know that was kind of interesting experiment cause every little thing would either just throw me off or keep me going. But I, I just crashed and burned and our thicker on four hours and 25 minutes or 15 minutes at four, four and a quarter is when I ended the experiment had declared unsuccessful and then read a book called power sleep and went the other way and it took me, it took, I think it took me like four months and, but I wasn't using caffeine, thank God. Wade Lightheart: But, um, I hadn't discovered caffeine at that point. It took me I think four months of sleeping around 10 hours a day to, of recover from that and then then my sleep kind of normalized. But that was it. So since that time, you know, I've become very, very hyper aware of, okay. You know, there's all these signs that I look for including, um, you know, my executive functioning starts dropping. In other words, my capacity, how I feel, um, I'm not enjoying work as much. And that's a classic sign too, from like over training, even in the gym, like you're training really hard and you just, it starts to feel like a chore. That's a scientifically that, okay. Time to back off. Um, so I've got all these different signals. Plus I use like the oral ring so I can see my HRV and my heart rates. Wade Lightheart: So, you know, that starts getting out of whack. I know my nervous system is stressed. We'll talk more about that in a second. But yeah, so, so my strategy now, and you know it, we'll talk about how to change this permanently too. Cause I used to kinda hit a red line maybe three, four times a year now. Okay. I got to go on vacation versus now, I can't remember the last time I hit, it's probably been like a year and a half, two years now. Like there's still like a yellow zone on the heart, on the RPMs that, uh, that I'll hit, you know, a couple of times. But I don't tend to get red. And like I used to. And a lot of it's because of the stuff we're going to talk about. So I just want to zoom out and break down what we're talking about. Wade Lightheart: So we're talking about the nervous system, which divides into two. So you have the parasympathetic system, which we're going to call the healing system of the body. Okay. And it's a very accurate description because all the healing happens in that zone as far as your body's concerned. Then there's the sympathetic nervous part of the nervous system, which is fight, flight, or freeze. So let's just go back to the caveman days. And there is a cyber saber tooth tiger chasing you. You need to activate your fight, flight or freeze system a hopefully fight or flight kicks in. Cause if you freeze your dead, um, but either you're running really fast or you're gonna fight this threat and that's a huge part of, you know, survival. Right? And really it's kept us alive. And if it wasn't for that, probably, uh, there'd be no humans [inaudible] ology these, these are, these are things that are built over millions of years in your nervous system that are intrinsic with being a human. Wade Lightheart: It really intrinsic with being an animal. You can see that in a dog or cat. Like, you know, the, these are all part of the animal brain. I mean really we're talking in bacteria will recoil against a toxic substance, right? It's flighting from it. You know, you took a single cell organism with mercury and it recoil. So it's built rate into every cellular system that we see today. Just kept us alive. So, so just for the purpose of this podcast, we're going to talk about the healing system and we'll just call it the fight or flight system. Um, so you know, again, when there is a threat, just to go one level deeper here, when there is a threat, there is again three potential responses, which is, you know, I'm gonna fight this thing. I'm going to run away from this thing or I'm going to freeze like a deer in the headlights, which is probably the worse option. Wade Lightheart: So that's again, the fight or flight. So let's go through different things in different parts of the body and we're going to kind of, uh, organize them in different categories. And by the way, there's a P O one page PDF that you can look at that'll show you this as bioptimizers.com/nervous system and you'll be able to see what I'm about to walk us through. So let's start with exercise. And exercise is primarily fight or flight. So when you're lifting weights, that's a fight or flight response. You're playing sports, it's a fight or flight response. Even things like running, I mean, you're literally like it's flight, right? Like you're running. Now on the healing side, there are some exercises and two that come to mind is, is tide CI and yoga. So Tai-Chi is this really slow type of, of movement that again, with the breathing and just this slow movement activates your parasympathetic, uh, or in your healing part of your nervous system. Wade Lightheart: So I haven't done Tai Chi. I've done a lot of yoga. And yoga is really interesting because it's really, you know, it kind of physically intense, but because you're breathing and really slowing down the breadth and breadth is a huge part of managing your nervous system. And we don't want you to talk about your breathing techniques in a, in a minute cause you've been a lot of that. But when you're breathing deep and slowly, that activates the healing part of the nervous system. If I start hyperventilating, that activates my fight or flight response. And that's what happens when you're fight or flight. You know, you start hyperventilating because you're trying to get more oxygen to the brain. So anyways, Wade, maybe talk about the breathing stuff and we'll, we'll get into meditation in a second. But uh, I know you've done a little bit of yoga and I know that you do a lot of breathing exercises almost every day. Wade Lightheart: So maybe talk about the breath and how you use it to change your nervous system. Yeah, I agree. Great points. So, and I will make one caveat in regards to yoga. Some of the newer forms of yoga are what I would stay more into the fight or flight stuff. So when you get into the stuff like the power yogas and things like that, which are outside of maybe the classical styles that were cultivated in India, cause you know, yoga has got all these branches are now moving more to an exercise format. And those, I'm not saying I'm not discounting that they're valuable as an exercise, but they will not give you that parasympathetic response the same way. So let's talk about healing. Um, with the breathwork. So I've been doing breathwork literally for the last 20 years and through meditation and you learn a lot of different things about breathwork. So the breathing is, and we talk about this in the awesome health course. If you haven't downloaded or got involved with the health of melted RV, we actually go really, really deep on this where I can share with you exactly how you do these things. Wade Lightheart: Breathing is the only thing that you do, both consciously and unconsciously. In other words, you can think about your breathing and change its rate either faster or slower or it happens unconsciously. And for most people it's unconscious. You don't ever think about it. It just happens unless of course you're under water and suddenly here without it, then it's like, Oh, um, so what was discovered in ancient forms of practice and going back at least 6,000 years, maybe even beyond that, is that you could change your brain state, your focus ability. And now that's all been proven through science. That was kind of a lot of thought of airy fairy ideas by these kind of mystical people that you know were funny. Beards and roads and stuff and well it actually has now been proven by science. Thank you to the Dalai Lama who I think brought a lot of advanced, uh, breathwork people are meditators to the world of science so that we could actually track and see how their brains look in their brains look very different than the ordinary person. Wade Lightheart: And one of the ways they do this is by practicing and breathing. So there's a couple of things to do now. What's interesting in Eastern philosophy, the exhale is the start of the breath. And what the exhale process does is it takes carbon out of the system. And by de carbonating. The blood is actually what creates the healing component. The oxygen component will come on by itself, but by starting with the exhale, a conscious exhale, then when the oxygen comes in, then you're going to load up your hemoglobin a lot more, carry more oxygen into. If you carry more oxygen inside the cell without a like a rapid kind of breathing, that's what switches you over into the healing side of the nervous system of the parasympathetic. So all breathing practice would start out with maybe some short quick breasts like and then a slow or even a double in. Wade Lightheart: Here we go and take us short and then a slow so that you actually start to train your body to take a deeper breath and to lower part of lungs is mostly when you're sitting, you're getting about 30% of the oxygen inside your body. The other piece that you need to learn to, which is counter to my bodybuilding world, is to learn how to belly breathe. So, fortunately when I was a kid, um, I had a world-class music teacher and they taught us how to belly breathe and belly breathing is where you actually let your belly come out even while you're sitting. And what that does is that opens up your lungs so that you can get fuller, deeper breasts. Now I know bodybuilding, which I learned years later, is you're always trying to keep your stomach in. So you think about a bodybuilder wear to the beach, right? Wade Lightheart: Cause he's holding that in. So practicing learning to let your belly on the inhale as opposed to inhaling through the chest, which is what most people think they do there. It's got, you know, it's kind of like this way as opposed to slower down, deeper inside your body. And even the top musical people, if you go to Roger loves a course, I think he's the best speaking a coach in the world. He spends a lot of time on teaching you how to breathe. That's how the best musicians make the best sounds and get that deep resonant voice that you hear through singing is how you belly breathe. And so what I do, I start every day. I do some quick exhales, right? I do some quick exhales and then I do long and slow inhales. I'll start off with the process. I call it the 10 10 10 10 program, which is 10 seconds in tech, 10 seconds, hold 10 seconds, exhale, 10 seconds with no breath. Wade Lightheart: Now when you start that out, you're probably only going to do maybe three or four seconds and what's interesting is you'll start to realize is that you don't have the lung capacity, you, it feels like you don't have the lung capacity to hold your breath. It's particularly on the exhale more than three or four seconds and there's a panic part which indicates that your in sympathetic nervous system as you go through this, and sometimes it's called box breathing, you know it's what your, each breath is the same amount. By doing that, imagine a foresight at breath that the, you know, your exhale and then your inhale and then your hold and then your exhale and leave. Each one of those are the sides of a box. Okay. Those, if you're doing five seconds or 10 seconds or however long, those are going to indicate how quickly you get into sympathetic. Wade Lightheart: And usually once you get over that between five and 10 seconds, if you can get into that range, you're going to be moving into sympathetic nervous system, or excuse me, parasympathetic nervous, out of sympathetic into parasympathetic, so out of fight or flight into healing. And think about this. When you're in a stressful situation, let's say something's coming up or you're going to go on stage to speak, or you've got a fight coming up or something stressful is coming in, what do people naturally do? They go, you know that you, you instantly do this. And so what you're doing is consciously leveraging that response, slowing it down so you don't go into that adrenal fight or flight vote. And now one last piece before we kick it over to Matt is there's a lot of different ways that you can do this and there's various techniques where you start actually working in feeling the energy revolve inside your system. And that's what people are talking about, chi or prana. And as you deeply meditate, you actually get to feel these systems that aren't available to us. But when I was in the middle of my fight or flight craziness was literally the first time in 20 years that I wasn't able to do my meditations. Wade Lightheart: I literally couldn't do my meditations because I wasn't able to escape the fight or flight mode. It was so ingrainly deep. And that was of course a extremely painful. Matt Gallant: So there's also, first of all there's a lot of different breeding techniques and what we do is great and it does get a lot of benefits to clearing out CO2 and and different things. Um, I got wired to a medical grade breathing HRV machine. So let me just talk about heart rate variability for a second because it's probably the most useful number to manage your nervous system, your age, your heart rate variability. HRV is the best indicator to see where you're at in which direction you're going in. So what that means, it's actually the time in between the heart beats and going back to breathing. When you inhale, you will typically see a shortening of the time. Matt Gallant: And then when you're exhaling that it, it goes a little longer. Now if you're stressed out, there is no, there's very little variability. That means the heartbeat is like kinda like a piston. I remember thinking is not a good thing. No, it's not means your body's stress versus if I'm breathing and I'll talk with the kind of the metric breathing naturally, I'll just call it. Uh, I should see massive variability, which by the way, a couple of tools to measure that. One is the o-ring, which I have one right here that kind of gives me my score for the night. I can see kind of a graph of what happens to my heart rate variability. Um, and another one, which is more of a real time is called the buyer strap. So we'll put a link, um, and, and the again bioptimizers.com/nervoussystem so you can see the, the links and perhaps invested in was quick, quick, quick question, which do you prefer? Wade Lightheart: Um, for what reason? The bio strap versus the oura ring. I think that's a good distinction. Matt Gallant: I like, I liked the oura ring for measuring how fried my nervous system is in the morning. I think. I think it's got a better set of metrics and algorithms, but the buyer strap, um, let's, I want to do something and just see what my HRV is or again, it's not just HRV, it's got a bunch of metrics. I can't do that with the o-ring. So the bio strap for like more real time. I, let's say you want to do an experiment, see, Hey, how did that affect my HRV? Literally two minutes you push a button and two minutes later you get a score. So I like both of them. I use them for different things. But so that's a good question. So anyways, HRV is the most important thing. Going back to this machine that I got wired to. The way it works is you, you do these different breathing times and again, it's not a box breath. It's you know, either four seconds usually starts four seconds and four seconds out, five seconds in, five seconds out. Like you fold the system and then it tells you exactly what your optimal breathing pace is to maximize HRV. In other words, to relax your body. And for me, for an example, it was like six and a half seconds. So in other words, if I just breathe like Matt Gallant: I mean no, no holding and no pressure, no pushing. Cause it was interesting if I, if I kind of like, cause I did, I've done a yadda, a lot of yoga and yoga you do like you kind of like, you know, kind of squeeze your throat a little bit to push the bread out a little slower. If I did that, it would actually stress out my nervous system a little bit. So again, there's a lot of different breathing techniques. I'm just sharing this one. So for most people's like five, six seconds just in out, um, no, nothing for his big belly breath like Wade said, those, those things work. So anyways, that, that I think covers exercise. There's a lot of other stuff to talk about. But this is a great segue into brainwaves. Matt Gallant: So both Wade and I have done several rounds of medical wiring level, neuro feedback. So what is neurofeedback? It is a brain measuring feedback system. You get these electrodes wired to your brain and they feed back to you what's happening. So if you're doing the right thing, you get a a reward in the form of these beautiful audio tones. And if you're doing the wrong thing and go silence, your brain's like, Whoa, that didn't work. Let me try something else. And when you're doing the right thing, you're like, Oh, okay, that's what I need to do. Let me do more of that. So think of it kind of as a GPS. If you're driving around and you head on on the wrong street, the GPS has a turnaround. Um, that's basically how it is. But you're training your brain to hit all these different States. Matt Gallant: So there's five major groups of brainwaves and there's three of them that are in the healing side, and two are more on the fight or flight side. So on the healing side, yet alpha, which is relaxed but alert. And then that's a great kind of first goal for meditators is to reach that state. Um, then if you slow your brain waves down even more to I four to seven Hertz, then you hit feta, which is a lot slower and much deeper state. And then if you slow it down even more, which is what we hit when we sleep also is about zero to four Hertz. That's Delta. So if you think about how much healing, how, like all the healing in your body pretty much happens when you're in Delta. Deep sleep, most of it, right? Your growth hormone, your testosterone, all your hormones get produced in that phase. Matt Gallant: So again, going back to that's the healing side now on the fight or flight side, yeah, beta. So right now we had an hour in beta, we're engaged, we're focused, we're thinking, and you know, if, if beta goes too high in the wrong places, the brain, that's what anxiety looks like. That's what happens. It's like your brain has too many, uh, the of these beta brain waves and you know, we all know people like that. They're kind of stuck in that mode. You know, the way I would describe these people is they sleep. They, you know, that's the only time they're in parasympathetic, the only time during healing and they fall asleep. And most of them actually, if you have a lot of beta usually is bad sleep. It's a whole other topic. And then they wake up, they go right to beta, have a cup of coffee, go, you know, and then they fall asleep at night and then they repeat that cycle and they, they, they're kind of stuck into those two zones. Wade Lightheart: Can, can you talk about, cause I see this happening so much more with the role of digital devices now, and you could talk about blue light or stimulus and, and all that sorta stuff, which is, you know, Dr. Cruz talks a lot about this stuff. What's your take on all that and, and, and the role of technology of keeping us locked into beta and also maybe people not getting out into nature. Wade Lightheart: Yeah. That's, um, let me just finish the fight or flight on the brainwaves and we'll, we'll segue right into that. Cause it's a perfect segue. So the last wave I'll put in fight or flight is gamma, which gamma is an incredibly high spiritual state. Like you just kinda have this universal connection with higher power would say it that way. And one of our mutual friends, um, we named his name just to protect his anonymity, but he has the highest gamma that's ever been recorded at one of these brain, uh, facilities. And, you know, it fries him. I mean, it's a very, very intense brainwave. I mean, it's very intense. It's very powerful. It's incredible spiritual, but there is a cost to it. So, so that's why I kind of put in fight or flight anyways because the, a lot of psychics and stuff in that zone, I would think. Wade Lightheart: Or they kind of, you know, it's kinda like the wizard on the movie that pulls off the magic spell and then they're kind of wiped out on the song. It's kinda like, well, all right. So just to be completely unfiltered, um, one of our main spiritual mentors, David Hawkins, it does a lot of stories like this. They kind of had these massive spiritual jumps. Now, in my opinion, what's happening physiologically based on what we currently know is they have this massive, massive gay gamma Brae burst like a gamma burst on stars. They're just like, they're the same GAM all the time. And what we know with these experiences is that it takes them years in order to learn how to live with that, learn how to manage that and for do a Cawkins took them about seven years, um, at cart, totally three years anyway. It was all come on him or her Rishi didn't talk for years. Wade Lightheart: You can look through the histories of these kind of advanced mystics who been floated. Most of them go through this period where they're just, they're just not functional in the world at all. And I think a lot of it is learning to, to function with gamma, learn it that, you know, having the nervous system respond and adapt so that it had been as back to your question, um, first of all is, so let's segue to your transmitters and then we'll segue into your question because the neurotransmitters are the explanation to your question. Correct. So on the healing side, we have four main treat neurotransmitters. We have serotonin, which gets released when you eat sugar. That's one of the reasons people eat a lot of sugar because it makes them feel a little more relaxed. We have endorphins, which, you know, if you go to the gym it's kind of the rewards you get afterwards. Wade Lightheart: Running long distance biking. Endorphin highs. Matt Gallant: We have oxytocin, which is kind of the, the love molecule. When you first started dating someone first 12 months, there's a huge, or when a woman gives birth to a baby through the birth canal is the biggest boost of oxytocin. There is, I think. Right. And also that's why women love cuddling after sex. Cause there's a big oxytocin release and then there's an end of mine, which is the bliss molecule. So all four of those are more and bliss potential, easier in fight or flight. But those are on the healing side. And then on the fight or flight side, we have adrenaline, noradrenaline, and dopamine. So if we look at technology and you know, all the phones and all the apps, they are, they are hijacking or dopamine system. So every time you get notifications that's activating dopamine, your brain feels like, Whoa, Hey, I'm a little bit important. Matt Gallant: Somebody reaching out. Somebody liked something, somebody messaged me. And when people are messaging you and commenting on your stuff or liking your stuff, that is releasing dopamine every single time. So most of us, and I'm not immune to this, we're all trapped in these dopamine loops to various levels. And you know, there's a lot of things we can do to manage that. Um, and some people again are really completely lost in it. Now blue light is, is actually more fight or flight. We know this because it's designed to wake us up, right? When somebody hit our eyes, it's like go time versus you know, other colors of light like orange and the reds or more relaxation. And you know, if for those of us that wear blue light blocking glasses, we know that our brain starts just shutting down and downregulating. So that's the price on your nervous system of using these devices in a perfect world, probably three hours, four hours before bed. Matt Gallant: You just, you just get off the phones and the iPads. Your other thing too is that, ah, sorry, TVs, TVs. I mean old TV watching TV is an alpha. It actually increases alpha. It's where a lot of people like watching TV. I like watching TV. For me it's a good segue. Now the light is a different story, which I can hack with glasses. Now obviously depends on what I'm watching. If I'm watching horror movies and Rambo and commando and whoever, shoot, that's more dopamine, right? That's going to, so what you're watching is going to influence your neurotransmitters. Correct. But I like why wearing glasses couple of hours before bed. And that will again tell my brain to, it's nighttime, let me shut things down. But there's also the effects of wireless waves. So Bluetooth, wifi and what it seems to be doing is increasing dopamine. So even even just the, the waves that are blasting us nonstop, right. If I put my phone, probably 15 wifi that I can catch with my phone. So, and there's all kinds that I'm not seeing. Right. Um, so those waves seem to be increasing dopamine. So we have w the, the dopamine from the apps that dopamine from the blue light and the dopamine from all these singles. So it's not, it's no mystery that people are being hijacked from this stuff. Wade Lightheart: Yeah. Powerful information. Okay. So here's the stressors. How do we get it? So what are some physical indications that you've seen? If you could maybe walk me through some stages that people might notice when they're becoming overstimulated and headed to run down. What would you say from your observation? Cause you know, you've, you've dealt with a lot of high performers, you've coached a lot of high performers in you, you're pretty much surrounded by high performers. I was like what do you, what did you notice that they've given you feedback as well? Matt Gallant: So, well one of the big X factors of whether you burn out or not is resilience. So we could do a whole podcast on resilience cause it's a really interesting thing. Um, and resilience is primarily an emote. It's more of a limbic system thing. Now there's a physical component. Resilient. How tough are you in your pretty example wave? You know, you're as tough physically as, as anyone else I am that I know. But you know, one of the things that I've done, um, to to like probably increase my resilience, I'm going to say like 500%, maybe more in the last four years has been the neurofeedback but, but it's more specifically I'm cleaning out my limbic system. So you have all these, Wade Lightheart: when you say w when you say limbic system for our listeners, what do you mean by the limbic system? Matt Gallant: Okay. So the limbic system is one of the components of our nervous system. Okay. So it's kind of a sub component of it and that's where all of our emotions, so the emotional part of our nervous system is the limbic system, we'll just call it the emotional system. So we had this emotional system and when we see things that are similar to other painful experiences that we've had in the past, and if these painful experiences are not healed, okay, heal is the key word. If they're not healed, we will feel you're threatened by that experience or something similar. That experience for exactly whatever this, this thing that's in front of me that's reminding me of that thing that was painful. I go right to fight or flight, right, right. To fight, flight or freeze. I mean it's immediate because, and, and a great example, and we all know people that been bitten by dogs and you know, they're 40 50 60 years old, they'll still be scared of that, of that dog, even if it's like a small little dog. Wade Lightheart: A dog comes into the elevator, there's sweat, perspiration comes up, their tension comes up, the heartbeat adrenaline response. If you were to look at that, it's pretty significant. Or someone that's been in a car accident, they get in the car again and all of a sudden they start having a physiological response. Matt Gallant: Yeah. And it's very true even on micro levels. So for an example, you know, your mother told you, uh, you know, your grades aren't good enough. You know, like one of the things my dad told me like one time I hit like 96 and he's like, where's the other four? And that was something that I had to, to identify and heal because it was kinda driving the perfectionism in me and, and it was so, so there's a whole consequence cascade of consequences that can literally lead to character defects and sometimes character assets. Matt Gallant: Uh, and I love Joe Dispenza, us models on that. But going back to healing, one of the things that works incredibly well is EFT. So EFT immediately starts shifting your nervous system into parasympathetic. It's a very, very fast response because you're hitting these nine points. EFT stands for emotional freedom technique by the way. Correct. And there's probably more commonly known now as tapping. So you have these points you have, and if you're watching the video, you have this karate chop point, top of the head, top of the I side, below the eye, below the nose, below the lips, right where the crease in the chin, his collar bone, and then ribs. And when you tap these points, you're, your nervous system literally shifts over, which, so if I bring up and I like guide, I'm actually certified and I've guided people countless times to do this and I've never seen it not work. Matt Gallant: And I'm talking about like bringing up really painful experiences and shifting from, Oh wow, that was a really traumatic experience too. I'm at peace with it. I mean, big ones might take 15 minutes, but usually it's like five minutes. And for me, because I've done it so much, um, it's probably like 60 seconds, two minutes sometimes. So it's really good a thing. Probably one of the best sites to learn is that www, EFT, universe.com, or you can go to YouTube, just countless videos. So that's one thing. Um, the other thing you can do is neurofeedback, which again we talked about, so we don't really have time to talk with. That'd be a whole other podcast. Um, you know, meditation is definitely parasympathetic and, and you know, especially again, if you hit as soon as you hit alpha, you're in healing mode. So alpha theta you hit start handies a slower brain waves and that's the people that are stuck in beta all the time. Matt Gallant: If they could just learn to shift their brain waves over to a slower mode, they're are going to start healing. Um, so things you can do when you meditate that are highly effective. And again, these are different emotions that are parasympathetic, that are healing. One of them is gratitude, which is this at this point is extremely highly researched. Um, if you're actually feeling gratitude, you're in parasympathetic, you are in healing mode. You cannot, and I'm not talking about saying thank you verbally. I'm talking about feeling gratitude in your heart, in your body. If you're feeling that sensation, you are definitely in healing mode. There's no two ways about it. There's a lot of new techniques that people are talking about is starting the day by doing a gratitude list or sharing your gratitude list or what you're grateful for getting this as a practical implementation because a lot of people don't really feel gratitude, you know, in the world today, even though as humans listening to this podcast, we're in the top 1% of humans in history of the planet, most people are focusing on what they don't have as opposed to what they are. Wade Lightheart: And that that's the comparison problem is, is real and present and bring yourself back to that gratitude practices is a great, is a great thing. Yeah. Um, happiness in general. So you know, if you're feeling happy probably in parasympathetic joy, which you can kind of measure with laughter, which is one of the things I kind of pay attention to is like how much am I laughing? And if I, if I'm not laughing, I'm probably in fight or flight. Like, you know what I mean? Whatever. If I'm laughing a lot that I know I'm in a good space first my nervous system goes and if I notice that I haven't, I'm not really laughing. You know what I mean? Uh, and it's one of the things I look for in people too. Are they laughing a lot or do not laughing and I can kind of gauge where they're at, um, feeling, you know, peace, serenity. Matt Gallant: Obviously if you're feeling peace and serenity, serenity now as they said in Seinfeld, then yeah, you're in parasympathetic versus you know, fear, anger. Obviously those are total fight or flight or freeze emotions and then even drive like, you know, getting stuff done like Wade, you burn, you are burning yourself thought necessarily fear and anger for you is dry. That, that intense willingness. So you know, and I spend probably like eight hours of my day, sometimes 10, sometimes 12 in that zone. And it's just something to be mindful of. Is that, yeah, when we're driving hard on our projects or business or jobs or careers that you know, that his fight or flight like and it's a low level or fight or flight, I mean sometimes it's high level if you're really dealing with a lot of stress, which goes back to resilience, but you know, driving this is a fight or flight thing. So any comments on that Wade? Because again, that's really what took you out. Yeah. Wade Lightheart: I think there's also part of the representation of it comes down to what is valued in your own life and, and not understanding the recovery to drive ratio and how the, the harder you drive, the more to you need to manage your recovery. And uh, there's a great book, the powerful engagement, uh, which really breaks this down about the difference that started off with tennis players. And even though they all had relatively the same level of skills, the guys that were doing these micro arrests were actually dominating the tennis field. And it was an unconscious practice which had all kinds of applications in the business world. And one of the things that I think you were really clear about, um, is your commitment to both micro and macro recovery. You kind of went into that earlier cause you probably hit that burnout zone in your 20s and said, okay, I, and you know, we talked about how you, that became kind of like a, uh, an a breakthrough attention unit and for people who are listening to this podcast, that's what our whole point here is to create a breakthrough awareness level that the harder you want to drive, the more you need to focus on recovery and micro recovery and macro recovery as well Wade Lightheart: recovery components. It's like a race car and F1 formula cart. If you think about it as going around the track at 200 miles an hour and guess what? It needs to be fueled up a lot more than your regular car. It's burning through tires at a lot more than a regular car. Um, so if you wanna drive at 200 miles an hour in your life, you better have a pit crew and you better be putting all the high components or recovery on it or you're going into the wall and you're going to crash and burn. Matt Gallant: So we're, we're, we're about at the end of the, of the show. So I just want to start talking about, you know, supplements and different things that shifted nervous system. Let's start with the easy one. The fight or flight stuff. Um, coffee, you know, any type of stimulant, you know, even the new nicotine, I mean, all of those are, you know, we'll put cocaine, amphetamines, you know, all of that stuff is, is fight or flight or freeze, right? Wade Lightheart: What's your opinion on, uh, all the kind of, uh, cognitive enhancers that you see people using in the digital world. And also in, um, education universities like Ivy league schools and stuff. What would you clarify those and, and it, Matt Gallant: most of them are fight or flight on the Modafinil goals and which the, I would, Daphne knows probably like a two out of 10 cause there's a scale right? Like not everything is just tense. Wade Lightheart: Let's just talk about that because I think there's a lot of people that are using these things. I mean like Ted talk, I talk about the guys on wall street are now on cocaine, testosterone and Aderoll, you know. Matt Gallant: And you don't see testosterone is more of a fight or flight versus estrogen's more healing. So you know, the point is that yeah, like is probably like a seven or eight Modafinil is probably like a two on that, on that fight or flight scale. So there is, you know, again scale. But yeah, almost all the nootropics now there are some exceptions. So let's shift over drug the drug based nootropics. Yeah. But even, yeah, even some of the cleaner stuff. So if we shift over to [inaudible] and so the better blends are a combination of boats or for example LFE is parasympathetic, parasympathetic healing, which counterbalances a lot of the caffeine issues. So you can stack parasympathetic substances with stimulants and have a much more balanced nervous system response versus just going completely fighter flights would. That is a great tip for everybody. Well, just to cover some substances. Matt Gallant: We got reishi, I would probably rate it pretty low on healing, but you do feel a little bit of a shift. El Athenian, one of my favorites, I take about 400 milligrams before bed every night. CBD, CBN, CBG, those are three different cannabinoids. They are definitely on the parasympathetic side versus THC. More fight or flight lavender oil, one of the only oils research to show to increase alpha brainwaves, which is healing. I like taking a actually oral lavender oil before bed. Ashwagandha, I took two grams last night. I was a little wired, um, during the day. Shifted me right over and had a decent sleep. But the one I want to talk about and we'll do a whole podcast on this, uh, because they're gonna run out of time, but it's magnesium in both Wade and I uh, healed ourselves, healed our nervous system using magnesium. Like I got to the point because I was uh, you know, squeezing my drawings too much and my nervous system was literally getting raw. Wade Lightheart: You can burn the myelin sheet off your nerves and I couldn't drink coffee anymore. Like, if I drank coffee, I instantly felt like frazzled. I didn't get to it to the level we'd got, but I'm like, okay, I can't drink coffee anymore. I'm done. So I did a big magnesium cycle for around I think 90 days and around the 60 day Mark I'm like, I felt completely different. I felt kind of permanently relaxed. The magnesium is kind of the, the parasympathetic mineral, you know, nothing shifts you over on a mineral level or a macro. Probably the greatest deficiency out there in North Americans right now is magnesium, I think. I think it's only 32% of the population is getting the RDA levels. And that's not what the optimal level is. Yeah. Because probably there's the hard to get from food. That's the problem. It's almost impossible to eat enough magnesium. Correct. Like it's, that's, that's the fundamental challenge. So even if you're, you know, one of these, Hey, let me try to get the perfect guide going. Um, it's, it's really challenging to do that. So that is the list of, um, parasympathetic and sympathetic. Like I said, go to box.com/nervous system. I've got this entire doc including a couple of things we didn't have a time to cover. Wade Lightheart: We'll add them in and throw in a couple of things. So we'll go a little bit longer. What else can we do? Cause I know you've gone, you spent years in testing, literally has insurance of substance and social unload on us a little bit and give us a little extra bonus. Matt Gallant: Yeah. Um, so I'm going to talk about my favorite favorite thing like which this is about biohacking thing. It's not a substance, but it does relate to magnesium. The number one thing for me, like by a long shot, I've talked a lot about our guys. Joe Rogan's, a huge fan is floating. So floating is a sensory deprivation tank. You're literally floating in this salt magnesium, salt soup. It's made with Epsom salts, which is a magnesium salt and you're floating. The water is the same temperature as your body. It's pitch black. So all your senses get a reset. Like you're not getting stimuli like you normally would. Like even if I'm sitting in this chair, I'm feeling gravity right now, right? Like, my feet are feeling gravity from the floor. My butt's feeling gravity from the chair. But when you're floating, you kind of just not feeling anything. Matt Gallant: You're just, you're not really feeling the water. You don't have light against stimulating your brain. It's really usually completely pitch. There's no sound and you're absorbing magnesium. So I love to float for like 90 minutes. And I mean, the level of shift, like I've gone places. I remember we went in LA, I flew in Venice beach, right? Yeah. Flare crash, got the best tanks. That's the one he makes. Joe Rogan's tax. Um, float labs is a, his company. So I flew to LA. I could tell like my, you know, when I get fried, I get these swollen plans here, the lymph nodes, so I could, I was fried. I said, Hey, wait, let's go. Floats away. And I went floating and after the float, all my, you know, all my glands were, we're back to normal and I felt incredible. So there, there's one thing I could recommend is definitely floating, um, to, to shift over your, uh, nervous system. Wade Lightheart: Chiropractic too. I have a world-class chiropractor, which I'm actually going to go see here in about an hour and a half. Um, is also way that you're able to take relief off the nervous system if you have a really good chiropractor. Of course. Uh, I've got what we call the wizard here in Vancouver. There's a Gary down in LA that his, his whole thing at the human garage, they've got some really great things to switch you into that healing mode. And, and a really good chiropractor will be able to take load off the nervous system. And one of the things that I didn't have on those travels is I didn't have my chiropractor Wade Lightheart: who was always giving me that feedback of where I was. And one of the big recovery modalities that I've experienced is by using chiropractic care. Matt Gallant: I will call it out for a shameless pitch. We have a new product called magnesium breakthrough, which is seven different magnesiums, including cofactors in our humble opinions. It is the best bang museum out there. So what we recommend you do if you're feeling a little fried, a little bit in the fight or flight system, is to take around three doses a day. It is better to spread your dose because if you take too much magnesium at once, you may run to the bathroom because it can disaster. But however, key, powerful note, we formulated this, the minimize that effect. So when we, when we formulated this cause it goes different magnets, some magnesiums pull a lot more water than others. Matt Gallant: Um, we minimize the, the water pulling effect. So we recommend starting off it probably half a gram three times a day and then building up to three grams. So it'd be a grand three times a day. That's probably a good dose. Um, I mean if you really want to push it, you can try to get to like four or five, six grams. That's, that's where I ended up, uh, when I was really healing that thing and got it to five grams, um, and felt incredible. So anyways, that is our new product. Uh, magnesium breakthrough.com. You can go on our sidebar optimizer.com and check it out. So amazing product. Really excited to share this because we know both Wade and I have experienced the, the healing benefits of magnesium. Um, it's, it's incredible. It's literally one of the best supplements that I've ever experienced in terms of real world experiential benefits. And that's why we wanted to do a magnesium product and we didn't want to just do another me too. Magnesium. We wanted to do something special, which we have. So wait, maybe we'll close off your final thoughts on magnesium and your experiences. Wade Lightheart: Yeah, so, uh, I went the, uh, of course I'm an all in kind of guy as you imagined. And what I did is understanding when I was cooked a

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Hey, what's going on this is Aaron Cournoyer, welcome to another episode of MLM Hackers Radio. I'm super excited for today's episode. We're going to cue up the theme song and then we're going to get started. If you're like me, then you know MLM is a great opportunity to grow a lasting asset. But the real problem is what do we do when we run out of our warm market and how do we succeed without pitching to just family and friends. This podcast is here to answer the growing questions about MLM as I learn, apply and scale my very own MLM business and document how to in this podcast. I'm Aaron Cournoyer and this is MLM Hackers Radio. Alright! Woo!. Okay, so today we're going to talk about how to leverage like manage your time and leverage your time when we all have a 9 to 5 schedule. Cause I think most of us when we started our MLM, we all have a scheduled, well, you know, we don't, I mean a good, some of us start and don't have like a normal 9 to 5 job or part time, whatever it is. Um, so a lot of us start and we have a 40 hour week and how do we leverage our time and how do we like really manage our time to actually be able to use it efficiently to actually build our MLM. And I think this was one of the biggest things that I struggled with in the beginning is, and I think a lot of people struggle with this in the beginning is because, you know, some of us when we get started, you know, we have a family or we have, um, we just have life in general. You know, there's, there's a lot of things going on, you know, um, and you think about right now, like especially this time of the year where you got birthday parties, graduations and all different things like that going on festivals and there's a lot of distractions and a lot of things to do. Um, because of the summertime. And I think this was the hardest things that I like I dealt with for, for awhile because how did I, how to like really, how do you like leverage your time for one, and how do you really manage your time for two uh, like how, how do you, how do you really do it without getting burnt out and being all over all over the board and actually still finding time to actually have, you know, somewhat of a normal life. And I think that was one of the biggest struggles I had with the long, for the longest time. And you know, we look at a lot of these other people that are succeeding and are actually like, you know, getting recognized on stage and things like that, which we all want. A lot of them are able to do this full time and, but a lot of them didn't start full time, you know. And I think that's one of the things that, um, we look at and go, man, well if I had this much amount of time to dedicate to it, I would, you know, I'd be there, I'd be there. But I'm not saying that's not true, but there's a way that you can actually help you leverage your time and use it wisely. Uh, so, um, I think I found out a little thing that works for me. You might have to find, you know, I'm going to let you know what works for me and you can try to apply it in your business and see how it works for you. But, um, you know, you might find something different that you can use or a different way you use and that's totally fine. Uh, so definitely, but I just want to give you what's been helping for me. So like this is what my schedule. Looks like I work a normal 40 hour week as well. Um, I only worked Tuesday through Friday though. My, my hours are, my days are four tens. Sometimes a little longer, but, so I work till about 3pm 3:30pm. And then when I come home, I clean, you know, I do my things around the house and I need to, and then I uh, make, you know, I eat, make dinner or whatever. So about 6pm, 6:30pm then I come up into my office and then, um, from about 6:30 or so till about, you know, 9:30, 10 o'clock before I get ready for bed, I'm getting ready to go to sleep, I'm working on the business. And I think what's helped me is like every week I take one day off, like I'll take a Sunday off and I started planning out my week. I started planning out like, what are the three things I'm going to get done every single day that is gonna, you know, help leverage my time and manage my time the right way that I can actually move forward in the business and get things done without feeling burnt out or feeling like, you know, I think for a while there, I, I think a lot of us as entrepreneurs have this issue. Like we, we tend to try to get everything done at once when we should take it one step at a time sometimes because sometimes we get so distracted with trying to get everything done at once. You know, you start one thing and then you don't finish and you move on to the next thing and then you keep going and keep going in that cycle. And Ha! I, for the longest, I had a problem with that. I would always like, I would jump around and I would never, I would come back and be like, oh my God. And I had nothing finished. You know, and it just, now that you have a hundred tasks open that, you haven't even finished one, and then you feel like you're stuck and you're not getting anywhere, you're just stuck in the mud. And it a, it becomes frustrating. And, and especially in the beginning when like a lot of us, you know, when you first started, you don't see the big amount of money or anything coming in. And I think that's, it's, it's, um, kind of demoralizing and frustrating, especially when you're trying to get everything up and going and running. Uh, it really, it really gets frustrating. And I had a problem with that for the longest and that bothered me because I would couldn't get one thing done at a time. I, I, I needed to focus on getting one thing at a time. I just would kept jumping around going to this and that. So what I do now as I plan out my week, what I'm going to do are the three things I'm going to do Monday, Tuesday, Wednesday and so forth. And that's how I plan my weekend. It's been helping a lot, a lot, a, a lot easier because, you know, cause then I can take about an hour, you know, cause I, I'm able to spend about three hours or so a day on the business. So like I take, okay, so if I take three hours, I got an hour for this hour for that or for that. And now that's my three hours. So that's three things that I can do every single day. Tell to help move forward. And um, there's, there's inside of MLM, there's three ways that you use your time. Okay. And there's three different costs of, of um, you know, in your MLM and the different costs are your time, money and repeatable time. And I figured out like, okay, so time, time was like you use in your time as far as like you're going, you're going in, you are, you know, doing presentation after presentation after presentation. So then you have money cost. Okay. Now, then after money costs, there's also another way it's called repeatable time costs. And, and that's what I focused on the most is repeatable time, time activities. Like the way I'm able to do that is instead of, like going in like the normal way and selling a traditional ways that MLM teach. Do I decide to make and build sales funnels? Sales funnels are my way to automate it. Instead of me having to sell, sell, sell, sell, sell. It's all set up that I can just do it automatically. It's something that I did once and not again, it's the, excuse me, it's there over and over. Um, same thing, like making a youtube video in, um, you know, making a course, whatever it is, it's something that's there that will always be there. Instead, of having to take your time and go over and over and over again and keep saying the same presentation over and over and over and over. And it really gets really ah, you get burnt out with that. So those are the three things that I focus on that I understand is there's different costs. Okay. So I bought, I only focused on the one I was focused on the one repeatable time activity. Okay. Those are the things you've got to look at and see that's the best way you're going to be able to leverage your time. And if you can figure out how to do that, um, using your sales funnels and using, like being able to leverage your time better, uh, it would make it a lot easier for you and you'll be able to get a lot more things done and not have to focus on certain things so much and going through those traditional methods with that MLM teach you. Um, so, but like I said, you plan out your week. I plan out my week every single week. I figured out this. What I'm going to do, it's okay I have a schedule. I know there's some something coming up on the schedule. Okay? So I got to work around that and figure things out. But use the things that are actually gonna make you leverage your time easier. Okay? And that right there is going to help you dramatically in your business. I promise. You promise you start applying things that are going to help you to help you leverage your time. When it comes down to it, rich people understand something. It's about leverage time. And that's why MLM is big too is because it's about leveraging other people. Okay? Like leveraging the team. That's why you're able to build so big and get so much more commission because you're helping other people build in. And so spending 80 hours a week on something, you get one, you get 80 people to do one hour a week and then you're able to leverage your time. That's the biggest thing that you know you need to learn in MLM is how to leverage time and how to manage your time wisely. That will help you move towards your goal. And don't get me wrong, you, you can sell the traditional way that it's taught, you know, parties and, and presentations and, and weekly meetings and all that stuff. You can do that. Trust me, it works. People have gone in and made multimillion dollar companies that way. Our businesses that way, no one in their MLM. But how many people have done that and how easy is it for the, for the average person? And that's one of the biggest things is that that's why I use a sales funnels because it's easier to different way and I don't have to use all my time going after and trying to build these things that way. And you know, if you want to do it that way, that's fine. I'm just telling you this is a better way to leverage your time. I think it's a lot easier. At the end of the day, what you're doing is you're cutting down speed. Okay. So if you're able to cut down the speed of the time and the process takes to actually build your MLM, you're going to get to the finish line a lot faster. And that's, you do that by cutting down the time and leveraging the time the right way. Um, and that's the way I found to be able that that actually allowed me to cut down time and leverage my time a lot easier as using the funnel using a sales funnel. Guys, I'm telling you, it's huge. It's huge, huge, huge, and in business. And if you are using a sales funnel, it's going to help you dramatically because you're gonna be able to be able to pull people in and you're not gonna have to worry about sitting there constantly doing over and over. Like even if you run into someone and a, whatever the street or whatever, you start pitching, hey, go here and have them look at your sales funnel. Have them go through the sales funnel instead of you trying to sit there and pitch them and say, okay, well I'll meet you on a Tuesday. And, uh, we'll meet up there and I'll spend it and spend an hour talking to you about it. Like, no, you don't have time for that. You have, you just, you have them go through the funnel and right there we'll explain everything they need to know and you'll be able to by using an application funnel as well, you'll be able to decipher through it. Like, okay, this guy's good fit is not going to fit. So you didn't spend an hour and a half sitting there doing a presentation to them and guess what? At the end of the day he goes, well I don't think it's for me. So you know what I'm saying? That's how you're able to leverage your time, use a sales funnel, use, use it, use different ways, use repeatable time activities. Those are what's going to change your business and those are what's going to help you leverage your time and and really manage your time a lot better. Especially when you're building an MLM and you don't have so much time and we all have a schedule. We all have a life. And also don't forget to actually like plan out your week, plan out your week, plan out the three things are going to do every single day. All right guys, so that's all I really got for you guys. I want to say thank you though. We just passed over a 100 downloads on this podcast. I hope I'm helping you guys a little bit. Just starting to like, you know, learn different rules and different things that, that you can apply into your MLM and you guys, I appreciate every single one of you guys. You guys mean a lot to me. I just want to think, say thanks again if you, um, if you can leave me a rating, review me, uh, leave me a comment, whatever it is so I can, you know, figure out what else, I can talk about that. I, that I can help you with, um, that I'm learning and stuff. So thanks again guys and I'll see you guys the next up. So crush your week! Get out there and get rich! yeah, that was awesome. Now, if you've been listening to this podcast and you've heard me talk about sales funnels and how I use them for everything, so if you want to know more and actually create them for yourself, simply go to CFfreetrial.com and get access to a free trial to the best sales funnel building software. I'm a planet! Thanks for listening.

Hey, fandom, you ok? With Game of Thrones and Avengers: Endgame, it's a stressful time for geeks. Is that why we're so angry? Plus, join us in worshipping Doom Patrol, Wonder Twins, and War of the Realms.

FREEBIE: How to brand your creative online business or blog Get the PDF download!  http://bit.ly/2MgwuDo  This episode is all about why Designers need an Email List.  I see amazing designers focus their energy, time, and attention on social media while ignoring their email list... and while social media is important to growing your business...  it has nothing on email!  Listen to find out why. Is your freelance design business growing slowly online...or...worse, is it not growing AT ALL?!? Allow me to teach you today how to effectively brand yourself online and GROW your design business on autopilot. Be sure to subscribe for more design LOVE! Business tips + creative strategies: http://bit.ly/2LGqRNE    READ MY BLOG: http://www.laurenlesley.com/blog #laurenlesleystudio   JOIN MY FREE FB GROUP: http://facebook.com/groups/DesignTribeLaurenLesley    Wave at me on social:  Instagram: http://instagram.com/laurenlesleystudio #laurenlesleystudio Pinterest: http://pinterest.com/laurenlesleystudio Facebook: http://facebook.com/laurenlesleystudio   ..................................................................... LISTEN TO THE DESIGN TRIBE PODCAST: ..................................................................... iTunes: https://apple.co/2xZIPsy Spotify: https://spoti.fi/2LHe2TB  TRANSCRIPT: Speaker 1:                    00:00               Hey, what's up fools? This is Lauren with Lauren Lesley Studio and today we're going to be talking about why every designer needs an email list. Now you may be thinking, what is an email list and why does it matter? And if you're wondering that you are in the right place. Today we're going to go over why you need an email list in the first place. Why an email is different from social media, how to choose a provider and how to get subscribers on your list and how to craft your newsletter. Speaker 1:                    00:35               So the problem with social media, okay, so although social media is very important to growing your business online, you don't own it. So a few years ago, every business was trying to get as many people as possible to like their facebook page because then they would show up naturally in their facebook newsfeed. Well, facebook decided to change their algorithm because they own facebook, you don't. And now business page or pages are basically dead. So business has spent all this energy, all this money marketing, um, and everything trying to get people to like their facebook page. And then in the end, it didn't really make a whole lot of sense. It was totally useless because they didn't actually own all of these likes. I mean, facebook was, could just change it at any minute. Um, another reason why social media is a little bit harder than email is because it's difficult to contact your tribe directly if you're putting a ton of energy and a ton of money into social media, uh, especially a platform like facebook or instagram, you just Kinda have to cross your fingers and say a little prayer and hope people see your stuff in their feed. Speaker 1:                    01:55               Like what if they're not on their feed that day or they're, you're posting at the wrong time or you're posting at a time where there's too much competition. So it's difficult to contact your customers or get your leads directly. Speaker 1:                    02:12               Email lists, on the other hand, bomp bomp bomp allow you to contact your customers and leads directly in their inbox. So it's intimate. Um, you're contacting them directly on social. You're posting for the whole wide world. So that means something to your potential leads or customers. I'm a thoughtful email is a lot. It's just, it's more intimate, it's like chatting with a good friend and it's intentional, you know that someone sat down and crafted this email very intentionally where sometimes social just kind of looks like, Oh, here's a pretty picture. Hope you like it, you know? Cool. Also email subscribers are way more likely to become customers and existing customers are more likely to become repeat customers. Can I get a hell yeah?! Also with email lists, conversion rates are high. According to opt in monster article on May 29th, 2018. So this is very recently guys, there are 2.6 billion - billion with a b email - users versus 1.7 billion facebook users. So email is pretty much like double, Speaker 2:                    03:29               um, Speaker 1:                    03:31               the amount of facebook users are. So you just have a bigger audience to work with in the first place. Not everyone is on facebook. My cousin who's in his twenties is not on facebook. My fiance, who's, you know, 35 has a facebook account, but he literally never ever, ever, ever logs in. Unless I tell him, hey, you need to go contact this person or there's an event we're going to, you need to respond to. Some people just aren't that active on facebook, but everyone is on email for 58 percent of people email us their first check of the day so they may wake up and grab their phone and immediately what do they do? Look at their email or maybe they have breakfast, have their coffee drive to work, and then what do they do? They look at their email first thing, Speaker 2:                    04:20               um, Speaker 1:                    04:22               and only, I mean that's versus only 11 percent of people who look at facebook first part of the day. Um, and you also have to take into account different age groups, like what's your target audience? This and that. I'm someone checking facebook first thing in the day. They may be out on school break or may not have, you know, a huge to do list that day. So that kind of factors into also who you're trying to target. Okay. So 77 percent of people find promotional material acceptable in email. What that means, Hey, if you're sending a promotion, people aren't gonna be offended if you send them an email about it. They're like, yeah, that's cool. That's what email is for. This is where I want to look up sales and coupons and deals. Like I don't want to see it on my social media feed. I'm only four percent of people find it acceptable to see promotional material on facebook that's supposed to be this intimate time for their friends and family. That's what facebook was originally. It was supposed to be connecting with first your college friends. Um, and then it kind of extended and it's more of your family now and whatever, but that's opposed to be social. It's not supposed to be where you're shopping. Like you don't want to get on facebook to shop. Um, you want to get on facebook to see who had acute new baby or um, you know, who went to the beach last weekend. Speaker 2:                    05:51               Um, Speaker 1:                    05:53               so emails deliver an excellent Roi which is return on investment for those of you who might not know, um, which has 21 percent of the time versus a facebook and twitter ads are about 15 percent Roi. So get this guys, 66 percent of consumers have made a purchase because of a promo email. How cool is that? Sixty six percent. I think that's pretty good. Uh, versus only 20 percent has made a purchase based on a facebook promotion. So that Kinda shows you, hey, like people are kind of turned off by seeing, you know, promotions and ads on their facebook newsfeed. They're kind of like, Ugh, gross. Like I don't want to see that here. Um, but you know, in their email it's totally acceptable. Speaker 1:                    06:45               Email reaches 79 percent of the people you send it to 'em and this is the average global inbox placement rate. Just Fyi, facebook's organic reach. Get this guys, this is crazy. It's declined to about one to six percent, one to six percent. How crazy is that? What does Mark Zuckerberg doing? I mean, really, really? So you put all this effort and energy into, you know, posting something on facebook or instagram and facebook's organic reach, like they're literally, they're trying to force people to buy ads so that your stuff even get seen, which is crazy. Like they should not, I mean in my opinion, and this is my opinion, but I don't think they, I understand they have to get paid. Okay? Like, yes, everyone has to get paid, totally get that, but it's just not fair. It's just not fair to, you know, basically fuck with the algorithm that much to try to force people into paying for ads just to be seen on facebook. Speaker 1:                    07:47               Like, Hey, facebook, guess what? You're not that important email as a way better. I'm a statistics than and reach and effectiveness than you do. And so you're only hurting yourself. You're only hurting yourself. Facebook declining the organic reach, you know, maybe you could say, oh, ads have a boost that organic reach doesn't, but don't fuck with it and make it, you know, totally obsolete. That's just not cool. Like, no one's going to be on a platform if they can't, um, you know, share the cool things that they're doing. Um, yeah, so that means if you're, your pays, blah, blah, blah, I can't talk. That means if you're posting on facebook, only one to six percent of your facebook fans will actually see your posts, which really totally blows. So the bottom line is email has far greater reach than social media if you couldn't figure that out already. Speaker 1:                    08:47               So you're probably thinking, how do I get started? Well, I'm glad you asked. I'm here to tell you. So the first thing you want to do is choose an email service provider and I'm going to recommend three different options for you guys. So the first one is convert kit. Now I can't personally recommend convertkit because I've never used it, but I hear people rave about it all the time. So it may be one that you want to look into. Some of the pros are that it allows you to tag customers so that you can target them more effectively. And bloggers love it. Um, it's really helpful for small businesses and um, and sending like a content upgrades for your blog posts. It's easy to send those downloads and that kind of thing. Uh, some of the cons are it's $29 a month for the bottom tier guys. Speaker 1:                    09:40               So they have zero freemium option. There's no free option for if you're just starting out and it's not the most user friendly in the beginning. Um, I've heard people complain that, you know, um, they had a little bit of a hard time figuring out at first it's not as intuitive starting out, uh, the next email service provider that you could work with is mailchimp. Now, some of the pros of mailchimp is it's free for your first 2000 subscribers. That's pretty cool. I mean, you got to get mail chimp credit for this. Um, it's only $10 a month after that and then the tiers kind of increased from there. And one of the reasons I like mailchimp is because it easily integrates with squarespace. So I use squarespace for my, um, my website. And so mailchimp really easily integrates with them. So it's just like smooth sailing to collect emails from using mailchimp. Speaker 1:                    10:40               Um, and one little other pro is, it's an Atlanta guy, so like come on, we have to support them a little bit. Um, okay. So some of the cons, I will be honest about the cons. Uh, it's, there's no tagging. They have like groups in segmentation, but honestly like it's, it's very hard to, for me at least to figure out, I don't find that very user friendly or easy to manage. And I have heart. I've heard other bloggers complain, um, and really not recommend mailchimp because once they have a really large list, the functionality is not great. So that's something that also think about. They're like, hey, if I could have started with convert kit and I would've saved myself this huge headache once my list kind of exploded because then they had to go back and fix everything and like Redo a lot of their sequences and whatnot. Speaker 1:                    11:32               So that is just word on the street. And then the other Ma, a mail service provider that I do very much recommend and I have used them is mailer lite. Um, they are also free for your first 1000 subscribers, so it's not as many as mailchimp, but it's still great, like your first 1000 subscribers totally free. Um, and then after that it's only $10 a month as you incrementally increased here. So like for the first 1001 to 2,500 subscribers, it's only an extra, it's only $10. And then the next tier is only $20, et cetera. Um, so just as your subscribers increase, your fees increase. Um, the really awesome thing about mailerlite as well is that you can tag your lists to send more targeted emails. So let's say for example, um, as a designer, I, I work with a lot of real estate agents and I also work with bloggers I work with, um, I worked with like financial advisors, et Cetera. Speaker 1:                    12:37               So I might not want to send the same emails to my real estate agent customers as I do to my bloggers because they might have totally different needs and I might even be telling them about a product. Like I came out with this really awesome product. I'm God the real estate portrait Creator and it basically allows you to pick and choose some pre made options, literally over 70 faces and I'm adding more guys like if this is like a mega pack, awesome. 14 different houses and scenery. There's male realtors, there's female realtors on and on and on, different outfits. Um, and anyway, I would want to let my real estate customers know about that, but if I send an email to my entire list, then my, you know, blogger, customers are going to be like, I'm not a real estate agent. Why is she sending me this? Speaker 1:                    13:31               Like this is annoying. So like tagging your list is, is important. So that's the really awesome thing about mailer lite. I love them and I do use them in conjunction with mailchimp. The only con I can see so far is that it doesn't directly integrate with squarespace, which is the website I use, website hosting. I use and I think you can get around this with I'm doing a Zapier, a doing a zap, um, and it Kinda. Zapier basically connects different apps together. Um, and I tried to do that with mailer lite and I wasn't successful then I just kind of gave up because I didn't have time to spend hours trying to get it to work. So anyway, I'm still using mailchimp and as I'm a, I'm just in order to basically, uh, remember what customers are who are signing up for my email list. I'm just creating different lists in mail champs so I just have so many different lists in mailchimp. So eventually I can bring those over to mailer lite and just tag them. Um, and then I can target my audience really easily. Okay. So Speaker 1:                    14:42               after you choose a provider, convertkit, mailchimp, mailer lite, it's your choice. You have to decide what's best for you. I'm, you're gonna want to create a list for your email subscribers and you could just do like a basic one for now if you just have something very generic like a blog post that has, um, I dunno, organization tips or something that could be useful for anyone. Um, you could just make a subscriber's list will do for now. And then the next thing you want to do is you want to create newsletter signups all over your website. Now you want them to be strategically placed so that they're not too annoying, but at the same time like you want it to be seen. I feel like as as um, designers especially, but as any creative entrepreneur, we'd get a little bit nervous about, you know, annoying people, we don't want to annoy people, but I find that there's a healthy balance between pushing yourself a little bit out of your comfort zone and feel like you're being a little bit annoying. Speaker 1:                    15:44               That's probably the right amount because honestly guys, like people just get bombarded with everything. Email, social media, whatever everyday. So if you just send or you know, like anyway, you get the point, you do need them all over your website or nobody's going to see them and nobody's going to sign up. I'm so you're going to feel like slightly annoying probably if this is new to you, but don't worry about it, you're really not. And that's, you know, that's the way people are going to sign up if they want to. If they don't, they won't. Um, so you'll kind of be able to see if it's working or not. And so you may be thinking, well, okay, so I put these all over my website, but what if no one signs up? Okay, so sometimes you do have to entice people to give you their email address. Speaker 1:                    16:34               Why would they just, you know, people get bombarded with emails every day, so they're going to be a little bit hesitant, but what you can do, and this is a strategy that tons of people use and it's very highly effective. I'm offer a crazy, awesome freebie in exchange for their email address. Now, sometimes this feels like you're working for free, but if you can see the longterm picture, it's really totally worth it because you need leads coming into your business every single day. So you need to offer a really crazy, awesome Freebie, something that would probably you would normally charge for, but you just do the work once and people get to download it. It needs to be something downloadable. You don't want to sound like a hat because then you have to like pay for shipping every time someone gives you their email address, so you don't need to do that. Speaker 1:                    17:24               You just need to spend a few hours and create a really valuable pdf checklist. Um, she, she, um, as a designer I have offered for free real estate logos, so that's something that, uh, is really great for people that are just starting out and I hope I can help them out with that. Um, and then I hope they also see like maybe once they start earning some good money, they get some commissions, then maybe they want to come back and get kind of the full branding package, um, instead of just like a little house icon logo. Um, but that's a great starting point for my real estate agent customers. Okay. So you'll see here an example of my for, for your real estate logos, and the button says, give me for free logos and so they have to click on it and then enter in their name and email address. Speaker 1:                    18:18               Now, uh, this new law recently went into effect, uh, the GDPR, which I'm sure you got a million emails about, but you need to make sure every email signup that you have on your website is gdpr compliance. Uh, this is important, so it's not that hard. It's not that big of a deal, but what you do need is a privacy policy on your website and you can google, you know, how to do that for your business and just kind of like copy a template or something like that. Um, and then you need a disclaimer. Every time you ask for someone's email address, basically you just need transparency and telling them what you're doing. And so my disclaimer says, by signing up for this freebie offer, you agree to join our email list and receive occasional updates, we will never give your information to a third party and you can unsubscribe at anytime. Speaker 1:                    19:09               Please read our privacy policy here and I have a hyperlink to have my privacy policy so that everything is very clear and transparent. Um, and then if you're using mailchimp, I'm especially, you can do a double opt in, which is an even kind of an extra safety check. So you know, when people do sign up with your to get your free offer, your Freebie, they have to double opt in, which can sometimes be annoying because sometimes it goes to their junk folder and they don't see it and then they never get their freebie and are kind of wondering what happened. But you can try to follow up with those people, especially in the beginning. Speaker 1:                    19:46               Here is also an example of my landing page. So when you first go to my website, you'll see, um, what's up fool. I'm Lauren, Leslie, portrait, illustrator and designer. And then the very next thing you see at the bottom of the landing page is grab your free surprise and I'm asking for their first name and email address. So you know, people might not do that right away, but there is a little trick in sales that says people have to see things seven times before they buy. And I would be willing to bet the same thing is true with giving you their email address, so you just want to kind of make it very easy for them to sign up for your email address and put it all over your website. Okay. So the next thing you want to do is write a freaking email. It's gonna be weird. Speaker 1:                    20:33               At first it was weird for me. I didn't know what to say. I just was kind of blabbing on and then I was telling people about my new products and a few people on subscribed, which is always disappointing. But now I feel like I'm in a much better rhythm and I'm telling people that they actually want to hear about. Um, and I feel like I've really gotten comfortable with my own voice when I'm writing emails. Um, instead of sounding too quote unquote professional or Stoic, you know, you want to really put your personality in your emails, but the only way to get to that point is to start. So you just have to start somewhere. Don't worry about it, don't stress about it. And don't worry if people unsubscribe because new people are going to start subscribing everyday. Hopefully once you get that really awesome freebie up. Speaker 1:                    21:21               Okay? So your subscribers obviously signed up your email list for a reason. They love you and they want to hear from you and you don't want them to forget about you. So you know, if you, I mean, how many times have you gone to, you know, pinterest and then you ended up on some blog and it maybe it was a cool recipe or maybe it was something and you ended up subscribing for their email list, but then you never heard from them again and you totally forgot about them. But in contrast, maybe you did the same thing, but you hear from this person regularly and you were like, oh yeah, like if I need a recipe, I know I can go to this Vegan blog or whatever it is. Um, and it just like, Speaker 1:                    22:01               it just makes sure that you don't forget who they are. So you don't want your customers to forget about you. You spend a lot of time on this Freebie. Make sure that you are emailing them at least once a month. I would say like people say once a week, but at least once a month. I would email them when they first get their Freebie you want to send them, I would say three to four emails and you can space it out if you are scared about being annoying you, you could send the first email and then two to three days later a setup, a sequence where another email sends to them and then two to three days later another email sense to them and then you can kind of cool it and maybe email them once every week, two weeks, three weeks or once a month. But definitely keep emailing them because they're going to forget who you are if you don't and then you just wasted all this time and you know your potential lead is Kinda gone. Speaker 1:                    22:51               So you definitely want to do that. I'm not rules in next steps. I mean this is pretty obvious guys, but just don't spam people. I mean obviously that's probably the opposite of what you're thinking. You're probably scared to send an email in the first place because you don't want to seem spammy, but for those of you who are a little bit more ambitious, just, you know, don't spam the hell out of people like people hate that they're going to unsubscribe. Just bring value and be yourself and people will like getting your emails. That'll be fun. Oh, I'm going to be something they can kind of check when they're first getting out of bed or when they're sitting in a doctor's office kind of bored. Um, okay. So you. And then you want to set up an ongoing email sequence that's on autopilot so that way you're not having to like, scramble and Think, Oh my God, what am I going to email everyone this week? Speaker 1:                    23:43               You just want to set up a few at, I would say at least five to six initial emails just to get started. Um, and then you can tweak them later if you want to kind of change what they say or whatever. At first, do you want to thank them for signing up? Second, you want to give the full their freebie. They signed up for a reason, give them their Freebie, next, tell them your personal story. So we don't want to get personal all the time, like we don't want to be like, here's a picture of my dog today for like 30 days in a row because people are like, I don't, I don't get it. I don't care about your dog, like whatever. But if they are interested in something like getting a real estate logo from you or you're interested in their, um, recipes and maybe eventually you're going to buy their cookbook. Speaker 1:                    24:28               They want to know your personal story. They want to know who they're buying from and they want to really be able to connect with you. So share with them. Everyone has a story and everyone has been through something really shitty in their life but hopefully has a positive outlook on it. I mean, for me, like when I tell my personal story in my emails sequence, I want people to know, you know, that I'm not perfect and I'm not. I don't have this perfect life. Like my dad took his own life when I was six years old. And that really sucked, you know, and it still sucks, but I was really able to like dive into my art and in a way I think that my creativity kind of saved me. It was my strength, it gave me strength. Um, and then I kind of talk about, you know, my steps in my career, you know, how I was an art major in school. Speaker 1:                    25:17               And then I had my first job as a t shirt designer. I decided I wanted to do graphic design and not fine art full time. So that's what I did. And then, you know, that wasn't really a great fit. So I got my first or my second big girl job. I say my big girl job as a textile designer at a home decor company in Atlanta. And that's when I finally got to kind of say peace out Spartanburg, Spartanburg. It's my home. But I mean it just wasn't a good fit for me long term in terms if I want it to be a designer. Like I would have not been able to progress like I have in a big city like Atlanta. So that was just such a better fit for me and I'm so I really flourished here in Atlanta, so that's something that I tell my customers and they love it. Speaker 1:                    26:04               Like I've had people respond and be like, wow, thanks for telling me this like, and it hopefully makes them want to do business with me because they know that I'm a real person and I have struggles, but I also have successes and we're more alike than we are different. Um, so another idea for an email in your sequence is to share your best resources and tools. So if you use a program like a sauna or Trello, you can say how wonderful it is at project management. It helps you play in your blog posts or whatever your projects are in your business. You can talk about that. Um, you can talk about what kind of equipment you use, what books are you reading, if you have some cool business books that you're reading. I read entrepreneurial you by Dorie Clark who loved it, wrote a blog post about it. That's awesome. Um, recently read or I listened to the audio book, Anna Kendrick, scrappy little nobody. Oh my God, she's a freaking hilarious. You guys have to listen to her audio book. Don't read the book, listen to the audio book because she is so perfect in it and she's, her personality really comes through her voice and with her narrating the whole thing. It's just, it's pretty great. So that's another idea for your email list. Just share some cool resources and tools and like things that have inspired you in your business lately. Speaker 1:                    27:24               And then, um, at the end of your email sequence you can offer our prayer a, sorry, a paid product that is relevant to the Freebie that they wanted. So like my example of the real estate agents I'm giving for free real estate logos. But what I can do at the end of my sequence is say, hey, like I also have this paid product that's so much better than the four Fri logo. So like whenever you're interested, here it is. I hope you'll buy it Speaker 3:                    27:53               sometime at some point Speaker 1:                    27:56               and then you just want to make sure to remind them of how to find you on social. So I know this whole kind of videos about why email is so much better than social, but that's not to say that social isn't important. You still want to be able to connect with people on social. They want to be able to see your pictures. See that again, it's just another way for them to see that you are a real person for them to get inspired. It's just another point of contact. So while email is number one, you definitely also want to connect with your customers and leads on social, especially if they maybe a little hesitant to give you their email address. Maybe that's, you know, the second best thing you can do. Speaker 3:                    28:36               Um, Speaker 1:                    28:37               so, uh, I wanted to also let you guys know where to find me in case you ever want to work with me. My website is Lauren Leslie Dot Com a l a U R e n l e s l e y Dot Com. Lauren. Leslie Leslie as my middle name. I like the alliteration, that's why I chose it. Okay, so a click the link in the show notes to get the link to your email providers. And these are affiliate links guys. Um, but it's, that's great. It's a win win for you and me because with the affiliate links I can make a little bit of money, but still keep these videos totally free for you guys. So help us out. Speaker 1:                    29:19               Okay. So if you guys have any other ideas on why you love an email list or if you have any other email hosts, providers you want to recommend or any other ideas for an email sequence, please leave a comment in the notes below. And that way we can all share ideas. That'd be really great. And don't forget to subscribe to my youtube channel. Click the little button in the right hand lower corner and to get notified, click the little bell so that way you won't miss the next episode. And if you are on facebook, you can definitely join our facebook group. It's called the design tribe. So you can go to facebook.com/groups/design tribe. Lauren, Leslie, um, and I will also be live streaming videos in the facebook group, so that's a great place to find me. Thank you so much for watching. I'll see you next time. Bye guys.