what's going on healthy gamers i am here
with stefan from projectlifemastery.com
he is a self-development coach and he is
just had a real interesting guy he is
into a lot of the same things that I'm
in tune that kind of the healthy gaming
ideas into cuz he grew up as a gamer he
played muds he said 12 14 hours a day
diablo 2 and he got into kind of
developing confidence and through that
developed his own business he's you know
financially free now and he I came
across him just googling it was real
random I was looking for a Earl
Nightingale video and Stefan's video
popped up on the side and it was talking
about how his morning routine for
productivity and now I don't even know
how that happens you know Earl
Nightingale and Stefan's video but
productivity but I took it as a sign
from the universe that we needed to
bring Stefan on here to talk about
productivity and so that's what we're
gonna do today how you doing Stefan
doing fantastic thank you for having me
on your show looking forward to uh just
a discussion that we're going to have
right now right absolutely and I guess
let's let's just uh if you want to talk
a little bit about yourself explaining
like talk about your gaming's I think
the audience will connect with that okay
sure
so yeah you know I was obsessed with
video games the moment I got a computer
you know I I got so obsessed to the
point where you know I skip school and
stay up all night I just loved just
being in tranced in in video games and
it was just a really fun adventure in a
phase of my life that I was really
really into but I got into
counter-strike Diablo 2 as you mentioned
muds which you know I don't know if half
the people watching this will really
know what that is but it's basically
like kind of like a Dungeons & Dragons
kind of thing where you're role-playing
with people online just by typing and
whatnot so you know I was really really
involved in that but at the same time
you know I became a very shy introverted
person just because I didn't really
interact with the role to go and
socialize and you know from there
actually got into wanting to change and
improve my life and I got into the whole
self-development industry I got into you
know Tony Robbins and a lot of the
people out there little Nightingale
and this kind of led me to where I am
now which is having a blog project life
mastery doing life coaching and yeah my
whole life has changed since that's
that's great and so that that's a really
good segue into our main topic because
as you know as an entrepreneur as
someone who runs their own business you
have to really be accountable to
yourself and really you know really be
able to be productive you don't have
anyone else there telling you you need
to get up you need to get going you need
to get things done so how how is your
day look yeah you know that's a really
interesting point and I think that's one
thing I all entrepreneurs or people that
disciplining yourself because generally
when you have a job you know you have to
be there at a certain time you're
accountable to your boss and when you
have your own business you're only
accountable to yourself and so really
making sure that you manage your life
you manage your week and your days and
have a system for that I think is really
important and for me I've developed a
system for myself where I have a what's
called a morning ritual which is the
video that you came across on YouTube
that basically allows me to prepare for
the day and it's kind of like a
Productivity thing because it makes sure
that I'm at my best each day and part of
the ritual is making sure I plan out the
day in detail there's more specific
things obviously that I could get into
with that but you know it's just having
having that system that allows me to
make sure that I'm in an environment
that supports me and make sure that I
can get as much done as possible and you
know so we can go more into that if you
like you want to go into that or yeah I
would I would like to just kind of what
do you think are the keys to having what
I call it is that kind of that flow
state that state where you are just on
it and you feel good and it well I guess
yeah if you don't feel good you can't
produce good exactly yeah so how yeah
what do you do about that in the morning
you know well feeling good I think this
physical and then there's also mental
and emotional physically you know I make
sure first thing I'm drinking water
making sure them hydrating myself I'm
stretching I'm moving my body which is a
really important thing just breathing
just because you've been
laying out there for eight hours or
whatever and so you need to start to
turn on your body you know and so
movement exercise is a really important
piece I have something called a
rebounder which is a mini trampoline
that I jump up and down on for a few
minutes a day what that's really cool
because every cell of your body is being
exercised in that process it's kind of
like a little massage for all your cells
and it helps get rid of waste in the
body too and you've taken a lot of
oxygen which is really great because
oxygen just gives you a lot more energy
say no I do that I go for runs in the
morning as well I find that's really
useful for having more energy and then
also working out too and I know that's
one thing that you're really into as
well so I mean physically physically
there's that and also diet nutrition i
juice every morning I have this amazing
juicer that I recently bought and I love
juicing wheatgrass vegetables and I find
just when you do something you don't
have to digest it so you're flooding
your body with all this nutrition and
nutrients and it's the best energy drink
that you're ever gonna have you're gonna
be on fire first thing in the morning
and you're gonna have sustainable energy
throughout the day and so health-wise
that's a really really big piece and
feeling good and then also mentally and
emotionally just taking the time each
day whether it be meditation or I do
something called empowering questions
which I learned from Tony Robbins
which is just focusing on you know
answering questions like what am i happy
about what am i grateful for what am i
proud of in my life what am I committed
to today what am i passionate about you
know how can I get the most of it today
and really enjoy the process asking
yourself those questions you give
yourself an opportunity just to feel
those emotions and whenever you're
happier you're feeling more grateful or
more energetic you're gonna produce
better throughout the day incantations
is another thing which are similar to
affirmations and it's basically stating
out loud certain phrases that empower
you right so it's just maybe just saying
you know I can do this or I'm confident
or I'm amazing whatever it is certain
things like that when you use your body
you're gonna feel more energetic and
more productive as well
um you know I do reading each day I find
just kind of feeding in my mind with
positivity and good information really
uplifts my spirits and makes me feel a
lot better too you know so there's a lot
of different kind of exercises or
different things that you can do just to
make sure you're in that peak State and
I think that's a really important piece
is just making sure that you're in that
state because whether you do something
or not usually depends on the state that
you're in you know I don't know about
you but when I'm tired and I'm exhausted
a lot kind of stuff I don't feel like
doing anything you know my productivity
is gonna go down whereas if I make sure
I'm gonna peak state I perform at my
best and I think it's no different for
any professional athlete or actor or
performer they always have a ritual to
get themselves in a peak state because
that's when they perform their best
right I I absolutely agree with you and
I was actually thinking about this today
is through my life I've had a lot of
ideas like all these different ideas and
then I you know like I wanted to start a
food truck here in my town I wanted to
do all these different things but the
one thing that was holding me back was I
would be motivated and excited for about
two weeks and then that motivation would
drop off and I would lose the energy to
do it and that drive to do it and
nothing would ever happen and and I
think that's the same way for a lot of
people because you know what you have to
do to gain the health that you want you
know what you have to do to get the
success that you want it's not a matter
of knowing what to do but it's a matter
of motivating yourself to do it and that
is that is the answer you know the piece
of the puzzle we're trying to solve is
if you can solve that need of how do I
have the energy and the motivation and
the drive every day to go accomplish the
things that I want to accomplish then
you can have anything you want in life
and that I think is the real power of
the morning ritual of reading the books
to get yourself in that that peak state
and you should see the paper I'm writing
out here like as you're as you're
talking I have this huge list of things
he's I'm gonna go look for the rebounder
because that sounds super interesting
for runs too because like right before
we get on here I went outside and I did
a 10-minute sprint workout because for
me if I do
exercise especially kind of cardio
intense exercise like that the
endorphins released make me a lot more
talkative and just a lot more friendly
to be around and that makes for a better
interview absolutely and just go back to
what you said is well I think also you
know having goals you know having goals
that you're focused on and part of your
ritual is focusing on those goals every
day and looking at the goals looking at
where you want to go because of whatever
you focus on you're gonna move towards
right and so having those goals having
important compelling reasons why you
want that goal I have a ritual every day
where I write out my goals okay that I
want to accomplish this month or
quarterly or this year and then I write
down a few reasons why I'm committed to
achieving that goal
so you know if I want to make a certain
amount of money and that's my goal then
some of the reasons might be so that I
can travel so I can buy really nice
clothes so I can you know invest in real
estate or whatever it is you're gonna
have reasons that I think really make
you want it bad enough and I think
that's one challenge some people don't
want their goals bad enough and I've had
times in my life where I wanted
something so bad that you know I was
just eliminated all the distractions
that I that I had around me and I was
just so focused on that goal and during
those times I made the most progress
towards those goals because I wanted it
so bad and then also just planning out
the day you know having the you know
this basic simple to-do list but you
know setting the priorities for the day
I always focus on the three highest
leverage things that I can get done that
day you know I know if you've heard that
8020 rule which is that 20% of what you
do is gonna produce 80% of your results
and so for me I want to make sure I
focus on the highest leverage things
because those are the most important
things I might not get everything done
that I set out to do that day but as
long as I get done those three important
things that I'm pretty happy at the end
of the day and you know it's so
prioritizing that list and taking action
on it and I have some other strategies
too like I have a friend that I do or
kind of like accountability partners and
we have a call first thing in the
morning at 8 o'clock and we both talk
for five minutes about what we're gonna
get done that day
and we really focus on the three most
important things and then at the end of
the day around nine or ten o'clock we do
another phone call as a follow-up and we
talk about okay did you get that done
and what challenges do you have today
what did you learn today and how can you
make the next day better and that so
having that accountability as someone
else is really powerful because as you
as you said just being accountable to
yourself can be difficult and having
like a third party or a partner that you
can kind of team up with and hold each
other accountable is really valuable and
especially since we actually have a
consequence for not doing the actions
that we've committed to so for example
if I could if I don't get something done
that I committed to then I have to
donate twenty dollars to a charity of my
friends choice so all of a sudden not
getting something done means something
to me it's like man I don't want to lose
that 20 bucks so I'm gonna make sure I
stay up all night to try to get that
thing done you know so accountability
like that is really really really
powerful and I also have a mastermind
group I'm a part of every week I wrote
that down to ask you about that yeah we
have like at Google Hangouts and there's
maybe about four or five of us and we
set goals you know every three months
and you basically get on a call for
about an hour and just kind of each talk
about or week and what we're committed
to that week and challenges that we had
and we give each other coaching too so
those are all definitely really powerful
resources that people can use to be more
productive that's there's so much good
information there let me touch on the
planning part and writing down your kind
of the things you're wanting to
accomplish for the day I found one
really powerful aspect of that is it
allows you to clear your consciousness I
mean once you have it down on paper you
don't have to keep it in your mind
anymore and that allows you to bring
your entire focus down on the one task
at hand and then once you finish that
task you can move on to the next without
trying to juggle everything in your mind
and trying to keep keep it all in there
yeah yeah no totally I mean that's I
think a concept from Evan tag and I
think talks about it he had a program
called wake up productive which is
really really valuable but I think also
is another book called getting things
done but they basically talk about
either the night before so you can also
plan your
the night before people found that's
really useful but just getting those
thoughts getting all that stuff you have
to do just it on paper you know getting
out of your head you'll stop worrying
about it as much and you know it's kind
of like a cleansing technique that you
can do to get rid of stress sure and
actually something really interesting
I've read about is kind of the power of
your subconscious as you're sleeping to
solve problems I've known I met a lady
she's very successful real estate lady
and she said when she first got started
every night what she would do is take a
little notebook and write in there what
the the biggest problem that she had in
achieving the success that she wanted
and she said she would write in their
subconscious to her you know to my
subconscious I want you to solve this
problem dear me and she I mean I think
he's worked for her and they talked
about I think I want to say Einstein but
it was some great of those great
inventors who would take naps and have
their ideas you know formulate as they
wake up and they I gosh I wish I could
remember who it was exactly but they
they credited their sleep with their
greatest ideas that's awesome yeah I
definitely heard of that as well people
don't though they'll kind of set their
intention before they go to sleep or
whatever and they'll wake up with the
answer so I definitely think that's
pretty cool too and I think just even by
just focusing on what you want your
goals there's a lot of subconscious
stuff that's going on that we're
probably not even aware of that is
helping us being pulled towards what you
want you know call it the secret if you
want or the law of attraction but you
know I've definitely experienced myself
some instances like that as well so I
think that's pretty effective sure and I
agree and I still go back and forth on
the idea of you know the law as we talk
about law of attraction is is there
actually a metaphysical force that
allows us to create our own reality or
is it just because we're focusing our
intent then we're able to see the
opportunities that were always there but
I've actually had I don't know instances
in life where when I've been very
intentioned and what I want my goals to
be that it's I meet people almost
magically it feels like a serendipitous
event that they were exactly who I
needed to talk to you need even finding
your video like I'm finding this
conversation like I really resonate with
what you say and I'm really glad I met
you through this and I you know I always
say I don't think there's any
coincidence in life and that might be a
little far out there for some people but
I think it's an interesting idea what
are your thoughts on that you know I
believe that - I think everything
happens for a reason and in purpose and
everything kind of happens the way it's
supposed to and you end up attracting
people that are like you you know I I
can definitely relate to that I've
attracted certain people to my life at
certain times and I just basically trust
that it's happening for a reason you
know and I think the more that you grow
and develop yourself as a human being
you just end up attracting people that
are more like that so you know I I don't
you know nobody really knows I guess the
science behind it it might be a little
airy-fairy for a lot of people but all I
can know is all I can say is that it's
worked for me and I and I am I enjoy I
think it's definitely very useful to
have that mindset yeah absolutely let's
um I wanted to ask you about about your
juicer some more so do you drink any
caffeine during the day no you know I
used to drink a lot of caffeine and I've
gotten completely off of it
I used to had times where I'd be taking
the pre-workout energy drinks and stuff
like this and what I found it well the
more than I learned about health and you
know one thing I've learned is that
Fitness is a lot different than Health a
lot of people can be physically fit but
be unhealthy you know I have no energy
and I actually competed in a fitness
competition last year I had I was
working with different coaches and
everything and I was you know four or
five percent body fat and I was ripped
and I was really fit I had no energy
throughout the day and my productivity
went down too because I wasn't really
taking care of my health as much and one
of the challenges I had with caffeine
know is that I'd have that burst of
energy and then had a crash and be tired
and to have to then depend on more and
more caffeine and I learned from a man
named dr. Robert Young he wrote a book
called the pH miracle and he was one of
the guys that kind of first modernized
the whole acid alkaline balance
concept and one thing he talks about is
that how caffeine is a drug you know a
caffeine is a poison that you put into
your body what happens is when you put
in your body your body freaks out and it
speeds up really fast releasing
adrenaline so you have a rush of energy
but your body is just trying to figure
out how to get rid of that poison you
know and so it's really interesting but
I prefer more healthy more natural more
sustainable levels of energy because
caffeine it can give you energy but it's
not sustainable whereas maybe something
like ginseng or you know just alkalizing
your body with different vegetables and
whatnot whatnot for me that is more
sustainable more lasting energy for me
that's really interesting I'm gonna I'm
gonna buy a rebounder and a juicer after
this conversation and you know there's
also a lot of natural energy drinks out
there too there's uh I don't know if you
guys have where you live but up here in
Vancouver in Canada there's a brand
called viga and it's by a guy named
Brendan brazier who is a vegan triathlon
athlete I think but he has all these
products up here that are all-natural
yes pre-workout at you know drinks and
stuff that all are all-natural as well
so there's definitely a lot of
alternatives out there to that what what
do you put in your morning juice
generally you know I basically it's
interesting there's a lot of things that
I've been juicing lately that I would
never consider eating in my life but I
basically go to the grocery store and I
prefer organic food just because I don't
want to be kicking in herbicides and
pesticides and fungicides and all that
stuff but mainly greens I like spinach
kale collards rainbow shards carrots
beets cucumber just just basically any
vegetable mainly vegetables and I found
that you know parsley cilantro when you
flush your body with that much nutrition
your body is like it just has this rush
of energy right away because you're
eliminating the whole digestive process
because if you were to eat a salad or
blend all those vegetables together
number one you wouldn't get as much you
know you want to get as much nutrition
because the amount of vegetables that I
can juice but with like a glass is
usually like a whole pile full that you
would never be able to stuff into a
blender right so you're getting so much
nutrition and your body doesn't have to
digest that and so it just goes because
there's no fiber or anything from it so
you just absorbed it right into your
bloodstream you have immediate energy
that's that is really interesting I'm
definitely you know you've sold me on
that yeah let me share a little bit of
the kind of foods that I found what I've
done recently I I guess I'm almost on
sixty days of being completely paleo
anymore and basically just cutting out
the processed carbohydrates and I have
found that has made a world of
difference for me in terms of energy
levels and I've really found that eating
kind of the the healthy fats like
avocados your coconut oil with all the
medium chain fatty acids I found well
yes both those two really are what I
find once I eat those I get a burst of
energy berry it's a clean burning
feeling it's not yeah because caffeine
for me it makes me a little bit jittery
and it's not a it's not a clean that's
the only way I can describe it it
doesn't feel clean
but right you know avocados and coconut
oil those medium chain fatty acids for
me it feels like jet fuel and just feels
like the most you know natural
sustainable energy like you said totally
yeah yeah essential oils I think are
really really important for for health
and I'm glad that you brought that up
you know there's actually a man he wrote
a book called slow burn his name's Stu
Mittleman I know if you heard of him
before I've heard some book yeah he ran
a thousand miles and I think 11 days and
he broke the world record he was running
for 18 hours a day for 11 days terror
lemonade straight and the way that he
did it was he trained his metabolism to
start burning fat instead of carbs and
sugar and what he described is that when
you have like a lot of people athletes
they have a lot of you know carbs and
maybe pasta before they go run a
marathon or something like that
what happens is sugar he describes it's
kind of like lighter fluid you know you
have like a burst of energy and then and
then you crash where he says burning fat
is more like burning coals it's
sustainable long-term and is steady and
I'm not a total expert on what he
teaches and what not but I recommend the
book but definitely you know consuming a
lot of good essential fats omega 3 6 9
all that kind of good stuff will
definitely make a difference to your
energy as well sure let me let me expand
on that the idea real quick cuz I've
read a few books that go really in depth
in the way kind of carbohydrates and
sugars and glucose interacts with our
body and so what happens when you eat a
bunch of carbohydrates is it doesn't
matter if it's a complex carb or a
simple carbs so sugar or you know your
whole wheat bread they both are broken
down into glucose in the body and then
that glucose can either be used as
energy or stored in your liver or your
muscles and so and then what happens is
your body burns through glucose you know
if you're on a run you're gonna burn
through that glucose very quickly and
you only have a limited store of it in
your liver and in your muscle so once
you deplete all that glucose if your
body is you know is be used to running
on glucose you're gonna crash because
you have you're literally running out of
the primary fuel source but our body
stores energy is fat so then doesn't it
make sense to make our primary source
energy become fat and so that's I do
intermittent fasting to where I won't
eat for 16 hours a day and people think
immediately well aren't you tired all
day don't you need breakfast to have
energy and I you don't if your body is
running off of fat and that is how the
human body is supposed to run so that
you know I don't when you eat like this
you don't have energy spikes and dips
you have steady energy throughout the
day because your body is never running
out of fuel or being flooded with fuel
is a constant thing because it is using
fat definitely yes that's awesome it's a
breaking point right what about what
about nootropics do you take any sort of
supplement nootropics
uh no no what do you mean my nootropics
um well I guess there nootropics are
kind of the brain brain supplements
what I've I've researched them a little
bit I take up let me find it here I can
never pronounce this right purists Eitam
piracy dome and the CDP choline and a
little bit about those their mechanism
of action is there not a stimulant so
they don't stimulate their adrenal
glands and honestly I don't have a good
grasp of the mechanism of action but
what they do is they increase the oxygen
and blood flow into your brain kind of
crossing that blood-brain barrier and
for me I found just taking the
combination of Peiris edom the cdb cult
ctp choline gives a kind of the
clear-headed miss that I feel when I'm
on caffeine but without the stimulant
effect of caffeine and it's not it
doesn't build tolerance and it doesn't
have a crash afterwards right right
that's awesome I gotta definitely check
those out I haven't really honestly
experimented with too much of that stuff
but you know yeah it's definitely
interesting how there's so much
different stuff out there and there's
been so many studies done and so there's
definitely you know definitely many
natural alternatives out there that can
still be healthy for you more supportive
and have that more sustainable energy
without you know causing any harm to
your health or anything right yeah I
agree with you and I'm just getting back
on caffeine I've always looked at
caffeine as not giving you energy but
borrowing energy from your future right
not you know I've I've noticed for
myself the more caffeine I take the more
sleep I need to feel rested and you then
it gets to a point so viewers if you
wake up every day no matter how long you
sleep you still feel tired you probably
have adrenal fatigue and adrenal fatigue
is brought on by taking too many
stimulants where you're basically just
wearing out your adrenal glands unless
you feel tired all the time and that can
be solved by going just cold turkey off
of any sort of stimulants for it takes a
while 60 to 90 days but it's absolutely
worth it because I think a lot of us
we've been so just immersed in the
stimulants their stimulus and everything
sodas and energy drinks and everything
we do
you know a lot of chocolate that we eat
that were we think it's normal to feel
tired all the time
but that's that it's not the normal
state of a human being right totally and
even people compare the the energy lift
they're gonna have from caffeine to
something more natural and it's a
totally different thing you know that
the caffeine and whatever that's not a
natural state to be able to get into for
me actually one point when I was uh you
know two years ago I think I was really
into you know trying to shed body fat
and everything and I ended up doing fat
burners and so it's doing caffeine and
ephedrine rising ass yeah and you know
it gives you this this mat this this
state that is almost inhuman because
your body speeds up so much just like a
thermogenic right and there's many times
I felt like I was gonna have a heart
attack because during my workouts
because my heart was like beating out of
my chest and I just I was getting heart
pains and whatnot
and that that's not natural you know
that's not healthy and it was very
detrimental for me long-term and to get
off that stuff it's very difficult to
because you're gonna go through
withdrawals you know you're gonna get
headaches and you're gonna crave it
you're gonna be really tired for the
first week or two trying to get off that
stuff you might even be a little bit
depressed but you know I found that the
more that you do that stuff the more
caffeine ephedrine that all I kind of
stuff you take your body becomes used to
it it builds up a tolerance towards that
and then all of a sudden you know taking
caffeine or that coffee doesn't really
do it for you anymore now you have to
take two and then eventually you have to
take three or four and you just gotta
take more and more and more to get the
same effect you know so it's not it's
not sustainable right app I I agree with
you that has always been my biggest
problem is the tolerance that it builds
and just you know the first week you
know and caffeine feels great and then
slowly it just wears off actually that's
interesting because I took ephedrine and
caffeine during my cut it was it must
been four years ago now and at one point
I came home and I was real tired after a
workout and I took a nap and I woke up
shaking uncontrollably because I had
failed to properly hydrate myself
the ephedrine and caffeine are so
thermogenic and they had you know my
body was so worn out through that
workout that I was dehydrated to the
point of real danger I had to like I
literally crawled into my shower took a
cold shower chugged about two liters of
water and then passed out but I think
that was that was a real danger point
like I felt like the worst fever I had
ever had and so this and also I had a
lot of just weird delusions of grandeur
when I was on ephedrine caffeine like I
I equate that to like a milder form of
like meth or cocaine it's the same same
pathways it's it's not good for you I
would recommend staying away from that
yeah absolutely when you come off you're
depressed you're low-energy and it's
just not a good thing yeah it's not
worth a long-term you know so you want
to make sure you have a balanced you
know you have a balance of fitness and
you have a balance of health you know
don't try to achieve fitness while at
the expense of your health you know I
think if you combine both and there's a
way you know to be eating you know
healthy and doing things naturally
natural sources of energy you know it's
still gonna help you work out you know
and be productive throughout the day
sure let's let's finish this up with a
list of just books that we recommend
what if what about yeah so just talk I
don't know talk talk me through the good
books that you think for dole setting
and achieving you know what you wanna
life
yeah totally um you know I've read a lot
of different books just on different
areas and I'm always when I'm reading
books I look for ones I usually look at
what I'm struggling it with in my life
or what I'm focused on and try to find
books on that topic but overall some of
the books that made the biggest
difference for me is one of a huge fan
of Tony Robbins and he has two great
books one called awaken the giant within
another one called unlimited power and
those books will basically cover your
entire life and they're they're just you
know it's just one of those books stuff
will just totally change your whole
outlook and there's a lot of exercises
and whatnot in the book and it's
definitely changed my life in so many
ways and if you want to go beyond books
he has a lot of audio programs and video
programs that you can check out as well
the classic is thinking Grow Rich by
Napoleon Hill you know a lot of people
in the whole self-help world have gone
to that book the 7 Habits of Highly
Effective People is another one that
comes to mind this really great book I
read years ago when I was really young
and you know first getting into
self-development that really impacted me
was called the greatest salesman in the
world by augmenta you know and it's a
really interesting book I really enjoyed
it
The Alchemist is good I've read a lot of
biographies too just because I'd love to
study success I'd like to find people
that are successful in a certain area
read about their life and story you'll
usually get a lot of really inspiring
lessons about their life you know
there's a lot of great health books I
mentioned the pH Miracles a really great
health book you know I have to think
more how about you what are some of
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