The Optimal U Podcast

I want you to think about something for a second - can you name something that you can do that elevates your health and wellness physically, mentally, and neurologically? Believe it or not, It’s weightlifting and this episode attempts to shift a common misconception and stigma about lifting weights, and that is the thought that it is strictly for building muscle, or only for bodybuilders and football players, because the reality is that is far from the truth. In fact, in terms of health, wellness, and performance, resistance training is one of the most important things we can do, because although you may only associate lifting weights with muscle, get this - it has neurological benefits, boosts your metabolic rate, increases bone density, gives you energy, helps fight anxiety and depression, helps with cardiovascular health, helps burn fat, enhances cognitive function, builds areas of your brain, elevates mood, and so much more.  Sources Bathina S, Das UN. Brain-derived neurotrophic factor and its clinical implications. Arch Med Sci. 2015 Dec 10;11(6):1164-78. doi: 10.5114/aoms.2015.56342. Epub 2015 Dec 11. PMID: 26788077; PMCID: PMC4697050. Dr. Wendy Suzuki’s TedTalk Link https://youtu.be/BHY0FxzoKZE?si=HM4npxxL-iJ16mwg Smith PJ, Merwin RM. The Role of Exercise in Management of Mental Health Disorders: An Integrative Review. Annu Rev Med. 2021 Jan 27;72:45-62. doi: 10.1146/annurev-med-060619-022943. Epub 2020 Nov 30. PMID: 33256493; PMCID: PMC8020774. Walker, M. (2018). Why we sleep. Penguin Books. Westcott, Wayne L. PhD. Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports 11(4):p 209-216, July/August 2012. | DOI: 10.1249/JSR.0b013e31825dabb8      *His journal includes information from various sources, all of which are cited at the conclusion of the article Zouhal H, Jayavel A, Parasuraman K, Hayes LD, Tourny C, Rhibi F, Laher I, Abderrahman AB, Hackney AC. Effects of Exercise Training on Anabolic and Catabolic Hormones with Advanced Age: A Systematic Review. Sports Med. 2022 Jun;52(6):1353-1368. doi: 10.1007/s40279-021-01612-9. Epub 2021 Dec 22. PMID: 34936049; PMCID: PMC9124654.

In this episode we talk about a topic that’s gained a lot of traction and attention recently….you may have seen people doing this on various social media platforms, or news outlets, there’s even been celebrities who have recently been discussing this practice, and if you follow me on instagram you may have seen some of my posts about this as well. Our topic today is deliberate cold exposure. I break down the rationale behind them, the benefits, and provide tips and strategies.

Those of you that know my work or who have listened to previous episodes likely are aware that when it comes to health, wellness, and personal development, I’m a proponent of things that you can do to elevate your mind, body, and performance - that are relatively easy to implement, natural, and in some some cases free or low cost - things such as nutrition, sleep, hydration, exercise, meditation, and reading. 

I think it’s too common for people to want a quick fix, an expensive surgery, or costly pills or medication to try to fix or improve something they are unhappy about or to enhance their mind or body, so I like to study, discuss, and implement more simple steps people can take and that I can take personally that are proven to be beneficial to physical health, mental health, and performance.

I feel strongly that we need to go on the offensive and take control of things that we can take control of because there are so many things in life that aren’t in our control.

And in terms of deliberate cold exposure, there are proven benefits to the mind, body, and performance, so it’s sort of a three for one practice. Additionally, the benefits are long lasting, meaning they continue on well after you get out of the cold water.

*This is not medical advice. It’s always important to consult with a medical professional or your doctor prior to implementing a new practice, particularly when it comes to deliberately cooling or warming the body. There are risks if not done correctly.

This episode focuses on something that is too prevalent in a lot of people - The Victim Mentality -

If you've ever been in a situation where you didn't get something that you wanted, an outcome you desired, a result you were expecting…… that promotion…..didn't land the job you wanted…..got into a disagreement with someone….failed to make a team…..and your immediate reaction was to blame somebody else….."they're wrong…they just don't like me…..it's political…..it should've been me”.....guess what - did you ever think that it might be you?  Maybe YOU are the problem....maybe YOU need to get better.

So many people have this ongoing belief that they are always the victim of events or circumstances. They feel like they are powerless in most situations and blame outside forces for lack of results or failures or difficulties. You know people like this - always making self-pity comments, they avoid things, they don’t take responsibility, are always making excuses or negative comments. They’re problem creators and admirers instead of solution seekers. They think the world is against them and they always blame somebody else or something else..they believe that they have little or no control over their own lives.

Not only do people with a victim mentality often not succeed - the research also shows that it can be bad for mental health, overall well-being, and stress. Additionally, they have higher levels of anxiety and depression and lower levels of self esteem. Not only that, it also negatively impacts relationships.

Often times people with a victims mentality lack self awareness - sometimes they don’t realize they’re doing it but other times it’s an easy escape or excuse and has become more prevalent and accepted. 

And yes, sometimes there are things that happen that are beyond your control, but you can choose your response and what steps you’ll take to improve

Conversely, the opposite type of people are the victors - sometimes they are referred to as the survivors or empowered. They maintain a mindset of personal responsibility and accountability.. They take ownership. They actively pursue solutions to their problems. They use failure as a vehicle and motivator for success. They believe in personal agency and they seek opportunities for growth and improvement. Instead of blaming somebody else or something else externally, they conduct an internal analysis to see what they can do to change their circumstance.  They take charge, make a plan, set goals, and work to achieve them.

Tune in to here more about the Victim mentality and tips to overcome it.

This episode features, Phil Sabatini, who is an expert on many topics, including exercise, strength and conditioning, kinesiology, the human body, and much more. We discuss his transition from division 1 baseball to a national champion weightlifter, strength and conditioning facts, tips, and advice, nutrition, daily habits for success, balancing a busy life, gaining a mental edge, overcoming imposter syndrome, and much more. Phil's accomplishments and accolades include the following: -3 Time Member of Team USA-Over 50 National Medals-3 Time National Champion-Former D1 athlete-Former D1 and professional strength coach-Professor of Kinesiology, Strength and Conditioning, and Athletic Related Injuries, President and Head Coach of East Coast Gold Weightlifting, and owner of SabStrong.

Implementing a solid morning routine a has been transformational for me. 

You may be thinking that you already have a morning routine - wake up, brush your teeth, eat breakfast, get a shower, get dressed, make your bed and head to work. That’s not the type of morning routine that I am talking about.  I am talking about going on the offensive, growing personally, physically, and mentally, creating separation because most of your competition isn't doing it, and winning the first part of your day so you have a successful rest of your day.  I always say - win your morning, win your day - and the way that you do that is implementing a morning routine

The reason I started a morning routine is because I was tired of starting my day on the defensive, rushing through the morning to get to work, and starting my day off negatively.  Like many people, the first thing I did when I woke up was check my phone - but what was I seeing was negative work emails, problems, and negative news - that automatically, whether consciously or subconsciously, put my mind in a negative state…….and then at night, I didn't have enough time to do all of the things that I wanted to to do - like, workout, read, grow, listen to podcasts, meditate, or other habits of success that I wanted to do. 

And through my own reading and growing, I learned that many of the world’s most successful titans follow a solid morning routine.  They go on the offensive as soon as they wake up.  They realize that if they want to get ahead or stay ahead of their competition, that they can create an advantage for themselves if they do it when most of the world is still sleeping.  

It can be tailored based on your circumstances and goals, but my million dollar morning routine consists of 3Ps - positive thinking, prime the body, and personal growth. Tune in to learn more.