Inside the Lab: The Live Conversation Playbook

NOV 10, 2025

I’ve gone LIVE for 500+ consecutive days.

I started in August of 2023.I thought I knew what I was doing.How hard could it be to talk.Daily. For a living.Boy was I ever in for a surprise.What didn’t surprise me but reminded me from the many years in the gym.Reps beat everything.Not gear. Not hooks. Not perfect outlines.Reps.You show up.You get punched by reality.You adjust.You show up again.That loop turns amateurs into prosand someday into today.Not oneday when I’m ready.What reps revealed to me:* Clarity follows exposure.The mic makes your thinking legible.The audience edits you better than your notes ever will.* Consistency compounds.Trust grows when you show up on the days you don’t feel like it.That’s when people decide you’re for real.* Imperfection converts.Mistakes aren’t deal breakers—they’re proof of life.The camera punishes performance. It rewards presence.* Topics don’t scale. Systems do.Same start time. Simple run-of-show. Ruthless 80/20 prep.The show gets stronger because the process gets simpler.* Community > Virality.Ten people who show up every morning will change your lifemore than ten thousand drive-by views.If you’re still waiting for the perfect concept, the clean backdrop, or the brand-new lens, you’re not protecting quality, you’re protecting your ego.The audience doesn’t need your polish.They need your reps.If I had to start again tomorrow—I’d do it all the same.Because every mistake taught me something the shortcuts never could.If I’d changed anything, I wouldn’t have learned what I learned.The reps were the reward.Ready to build yours?Subscribe to Inside the Lab — where I break down how to launch your own LIVE conversation and, when you’re ready, join the Mornings in the Lab LIVE Network.This is where reps become results.And conversations become movements. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://www.insidethelab.live/subscribe?utm_medium=podcast&utm_campaign=CTA_2">www.insidethelab.live/subscribe</a>

0 MIN

MAY 16, 2025

The NotebookLM Experience

I. Episode Overview:This episode of "Mornings in the Lab with Keith and Friends," hosted by Keith and John, features a free-flowing conversation covering a variety of topics, including personal anecdotes, health and fitness insights, social commentary, and reflections on their podcast's format and audience interaction. The episode is characterized by its casual, R-rated style and the hosts' willingness to discuss potentially controversial or personal subjects.II. Main Themes and Key Ideas:The episode touches on several key themes, often intertwined:* Health, Fitness, and Lifestyle: The hosts frequently discuss personal health journeys, exercise routines, and diet.* Exercise and Motivation: Keith mentions his morning run and lift, including a pull-up complex. John shares a past achievement of doing 40 pull-ups at 300 pounds. A recurring theme is the decline in exercise drive after age 49 and the importance of discipline over mindset for consistent effort.* Dietary Experiments: Keith recounts a past experience of going meat-free for a week, experimenting with Beyond Beef products. He notes that this change led to frequent bowel movements ("shitting a forest"). John expresses skepticism about the ingredients in fake meat products. The hosts also discuss preferences for steak doneness and the concept of "trending steaks."* Impact of Ultra-Processed Foods: A study finding a link between high consumption of ultra-processed foods and sugary drinks and earlier puberty in children is discussed. The hosts reflect on the cheapness and addictiveness of these "foods" and question whether they should even be classified as such.* Caffeine Overload: The hosts briefly discuss a story about a Marine veteran's morning routine nearly turning deadly due to caffeine overload, linking it to the difference in caffeine's effects based on sleep and the potential for overexertion in training.* Mindset and Discipline: A significant portion of the conversation revolves around the concept of discipline being more crucial than mindset for achieving goals and sustained success.* Discipline vs. Mindset: Keith strongly advocates for discipline and habits as the driving forces behind achievement. He states, "mindset gets you in the room. But guys, discipline, discipline keeps you there." He argues that anyone can set a goal, but few follow through when it's difficult.* The Problem with Numbers/Metrics: Both Keith and John express how focusing on numbers and metrics (like those on a Peloton or gym equipment) can be a distraction. John emphasizes that the body gauges difficulty, not numbers, and that effort is the true metric.* The Podcast's Identity and Relationship with the Audience: The hosts are self-aware about their show's style and the perceptions of their audience.* "Entertainers" with Substance: Keith and John acknowledge that they are entertainers and have a certain character, but they also delve into deeper topics of self-betterment. They discuss being "misunderstood" based on initial appearances or sound bites.* Building Community: The "Community Corner" segment highlights interactions with the audience through comments and features content creators from platforms like LinkedIn and Substack. Keith emphasizes wanting to build a community conversation that is "more about you and all of you."* Social Commentary and Relationships: The episode includes discussions on various social topics, sometimes with a humorous or provocative edge.* Gender and Relationships: The hosts address the "orgasm gap" between men and women in heterosexual relationships, citing a statistic that men climax 90% of the time while women do so about half as often. They discuss reasons for this disparity and offer lighthearted (and explicit) advice for men on how to help women achieve orgasm. They also touch on transgender athletes in sports.* Kindness and Tipping: The hosts reflect on the positive feeling derived from being kind and generous, particularly when tipping servers. They suggest that giving a significant tip can be life-changing for the recipient and that the act of giving itself feels good.* Dealing with Negative Energy: John advises against wasting negative energy, although Keith jokes about sometimes needing to have a little fun with it.III. Most Important Ideas/Facts:* Discipline Trumps Mindset: The core argument that discipline and consistent habits are more important than mindset for achieving goals and maintaining momentum. This is presented as a central tenet of their philosophy.* The Negative Impact of Ultra-Processed Foods: The discussion linking high consumption of these foods to earlier puberty and associated health risks is a significant piece of information presented from a study.* The "Orgasm Gap": The statistic regarding the significant difference in orgasm rates between men and women in heterosexual encounters is a key fact that prompts a detailed, albeit informal, discussion.* The Value of "Habit Stacks": The concept of stacking simple habits together to build momentum and productivity is presented as a practical takeaway, particularly the idea of drinking water immediately after going to the bathroom in the morning.* The Distraction of Numbers: The idea that focusing too much on numerical metrics in fitness and other areas can be detrimental and that focusing on effort and feeling is more important.IV. Key Quotes:* "No mindset gets you in the room. But guys, discipline, discipline keeps you there because anyone, anyone around can set a goal. Even though they can follow through when it's hard..." - Keith* "I laugh at humans that just absolutely think they're the most self-important people... there's this character, there's this, there's we're entertainers, there's character..." - Keith* "Sometimes numbers are f*****g distracting... the metric for me is if I leave this show and I feel like I'm not getting better from being here, I'm outta here." - John* "Your f*****g muscles, your body, whatever you want, call it, has no idea what that f*****g number is. It gauges only difficulty." - John* "...a new study finds that children consuming high levels of ultra processed foods and sugary drinks are reaching puberty earlier than ever..." - Keith* "The processed food is so f*****g cheap and it's so f*****g addicting." - John* "Perhaps we wanna reframe the narrative and an encounter isn't over just 'cause one partner finishes..." - Keith (referencing the orgasm gap)* "Perfection is f*****g b******t... perfection is basically procrastination in disguise." - John* "So often when I take my nap, I have these like crazy, like, I don't know, epiphanies, clarity, whatever. It's, and I wake up and I'm like, whoa. Okay. 'cause I think, I think my nap is almost as a form of meditation." - John* "The more that you do something, it's like. What does Joe Dispenza say? You know, fire and wire together." - JohnV. Notable Details and Anecdotes:* Keith's description of "shitting a forest" after going meat-free.* John's story about the guest who ordered a steak "knock his horns off and wipe his ass" but then asked for it to be cooked more.* The discussion about whether highly processed substances should be called "food."* Keith's recollection of a young lady asking if his penis was a "pile of kittens."* John's practical (and explicit) advice for men on how to improve their sexual encounters, including "kissing it back."* The "habit stack" anecdote about the man who learned guitar by taping instructions to his shower door.* The "Community Corner" spotlights on Alfie Brown and Marcel Malig, highlighting their content and perspectives.VI. Potential Follow-Up/Discussion Points:* Exploring the specific health risks associated with ultra-processed foods in more detail.* Further discussion on the science behind habit stacking and how to build effective habits.* A deeper dive into the physiological and psychological factors contributing to the orgasm gap.* Discussing the ethics of transgender athletes in sports from various perspectives.* Analyzing the hosts' use of humor and explicit language and its impact on their message and audience. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://www.insidethelab.live/subscribe?utm_medium=podcast&utm_campaign=CTA_2">www.insidethelab.live/subscribe</a>

10 MIN

MAY 15, 2025

The NotebookLM Experience

This briefing document summarizes the main themes and key ideas discussed in excerpts from episode #2048 of "Mornings in the Lab with Keith and Friends," focusing on a variety of topics including gratitude journaling, personal growth, business, AI, and alcohol consumption.Main Themes and Key Ideas:* Gratitude Journaling and its Benefits: The hosts and guests discuss the practice of gratitude journaling and its potential positive impact on mindset, stress reduction, and overall well-being. They emphasize the importance of genuineness in the practice and relate it to achieving positive feelings and overcoming stress hormones.* Quote: Jon: "Because really what you're looking for is you're trying to prompt the brain to release positive chemistry that you can f*****g feel. Yes."* Quote: AJ: "So for, uh, so there's quite a few clients that I've used it or suggested or encouraged it for... One is because it could help, uh, as John was saying, for really stressed out... where the amygdala's taken over, you know, the cortisol's high, the stress hormones are high, the alarm is ringing, and as soon as we verbally, you know, are able to speak about it, or we could take it and write it down on the page, it'd work in a similar fashion where we shut that alarm off."* Quote: Bernard (commenter): "back to the gratitude tool. It's been my best rest tool change mindset in three seconds or three minutes. I love Best Reset Tool."* Overcoming Limiting Beliefs and the "I'm Busy" Excuse: A significant portion of the discussion centers around challenging common excuses and limiting beliefs that hinder personal and professional growth. The hosts particularly target the phrase "I'm busy" as a cop-out for not prioritizing important tasks or making decisions.* Quote: Jon: "But when you can, why yourself to the point where you realize that maybe you've got some sort of a limiting belief. Find that sucker and work on it. That's what it's about."* Quote: Keith: "Are you busy or are you wasting time? I know a lot of time wasters... I'm too f*****g busy. How many times do you use it in a day?... No, no. You choose to be busy. If you're busy, you're a f*****g loser because you are. You're not busy."* Quote: Marty: "I say, I say I'm busy when I don't wanna do something. Like if I wanna go somewhere, I'm trying to, I'm trying to swerve somebody. Yeah. I'm busy."* The Importance of Asking the Right Questions: The conversation highlights the power of self-reflection and asking oneself insightful questions to understand motivations and overcome challenges.* Quote: Jon: "One of the foundations of, of f*****g doing great things Yes. Is what questions are you asking yourself?"* Work/Life Balance and Finding Mental Breaks: The hosts and a guest (Carl Nelson) discuss the importance of finding activities outside of work to provide mental breaks and maintain a healthy perspective. Carl shares his personal practice of skateboarding for 10-minute breaks during the workday.* Quote: Carl: "it's really just a mental break from the day, especially when you start a new company. It's, you know, there's, I wear so many hats to do everything I, I need to transition from like one hat to the next... and so I'll, I'll walk to the skate park and go skate for 10 minutes. I go back to work. I'll do that a couple times a day."* Quote: Jon: "There's enough danger involved. I can't think about, I shouldn't say can't. If I choose to think about something else, I'm f*****g done. I'm wrecking. You're probably, that's 10 minutes of you making sure you don't break an elbow. Yeah, yeah. Focus on your skating. So when you do something like that, it is truly a break, isn't it?"* Innovation and Disruption in Business (Carl Nelson's Story): Carl Nelson shares his journey from a teenage builder to working on large-scale commercial projects for companies like Starbucks and McDonald's, and his subsequent decision to disrupt the residential renovation industry by applying efficient commercial practices.* Quote: Keith: "Today's guest is on a mission to redesign how we renovate one imperfect, heartfelt home at a time. Coming up in two minutes is Carl Nelson..."* Quote: Carl: "what my team did for them is whenever they wanna launch a new product or, or change up a store a little bit. Like they, they wanna figure out how to do that... they're probably the most efficient design and construction companies in the world. 'Cause they have thousands of locations everywhere."* The Role of AI as a Tool and its Implications for Human Interaction: The hosts discuss the emergence of new AI agents like "Manis" that can complete tasks, contrasting them with tools like ChatGPT. They explore the potential of AI in various fields, including accessibility, and ponder its impact on human interaction and the role of human professionals like therapists.* Quote: Keith: "What what's different about it than chat GPT and some of the other tools is that it actually, it, it actually acts like an agent that'll complete tasks."* Quote: AJ: "So my initial reaction is that it's a tool, like a list of other tools that you could have in your toolbox... I don't feel threatened by the use of it... if this is something that can be beneficial for people, um, right. It's not about me. Yes. It's about the people I'm working with."* Quote: AJ: "If you could have this, this tool that helps you re remind you to use those things, or when you use 'em or how to use them, and you can have it really close to you, um, as almost something in your ear, like helping you, like what a gift that would be, right?"* The Power of Philosophy and Feeling in a Knowledge-Rich World: In the context of AI and readily available information, the hosts emphasize the enduring value of human philosophy and the importance of acknowledging and understanding one's feelings.* Quote: Keith: "people are asking, well, what kind of skills should we learn in the future? I look at a guy like Johnny and, you know, when all the knowledge in the pocket philosophy is the difference maker, because philosophy is very human in nature."* Quote: Keith: "we talk about feeling often because it's fluffy and it's, it is. That's what I mean. Like it's fluffy and ambiguous, but it's also real."* Alcohol and Quitting: Willpower vs. Understanding "Why": Steve Kersch, a positive psychology coach, discusses his work helping men over 40 quit alcohol. He argues that willpower alone is insufficient and emphasizes the need to understand the underlying reasons for drinking. He also touches on the societal normalization of heavy drinking among men and the difference between drinking buddies and true friends.* Quote: Steve: "it can't cut it because it doesn't work. It'll get you started. But if you, you've imagine willpower's, like if you grab the tennis ball and you squeezed it, how long could you hold that tennis ball like that for when eventually you get tired and it starts to go like that?"* Quote: Steve: "until you start working on why you drink, you're not gonna quit it. You can't just stop and use willpower alone. It will run out."* Quote: Steve: "The difference between your, your buddies that drink and real friends are simple. Are they drinking buddies or are they friends? Yes. The way to test this out is if you go to the bar and say, I'm not drinking tonight. You're drinking, buddies are go, oh, go on. You can have one Yes. Where your friends go, your friends will go, oh, okay. You know, why is that? And they'll support you. Drinking buddies won't support you."* Community Engagement and Current Online Discussions: The show incorporates comments and questions from their audience, highlighting ongoing discussions within their online community on topics such as fake DMs, technology for accessibility, and the impact of language.* Quote: Keith: "Let's dive into what's sparking conversation on LinkedIn and Substack. Alright, over on LinkedIn, Jimmy. Let's get after brother. Let's start with a spicy one from Matt Throne. He called out a new $3,500 a month service. That promises to send 10,000 fake dms."* The Power of Words and Communication: The hosts emphasize the significance of language and intentional communication in shaping our thoughts, interactions, and ultimately, our lives.* Quote: Keith: "The power of words. It reminded us that words aren't just tools. They're weapons, they're healing, they're blueprints for how we think and live... How we speak to others, how we talk to ourselves."In conclusion, episode #2048 covers a broad range of topics relevant to personal development, business, and the changing technological landscape. Key takeaways include the value of gratitude, the importance of overcoming self-imposed limitations, the necessity of self-reflection, finding balance, embracing innovation while recognizing the enduring value of human connection and understanding, and the power of intentional language. The conversation style is informal and incorporates audience participation, creating a sense of community and shared learning. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://www.insidethelab.live/subscribe?utm_medium=podcast&utm_campaign=CTA_2">www.insidethelab.live/subscribe</a>

10 MIN

MAY 14, 2025

The NotebookLM Experience

Executive Summary:This episode of "Mornings in the Live with Keith and Friends" covers a wide range of topics, starting with a discussion on toxic friendships and personal growth. Key themes include the importance of self-belief, the necessity of taking intentional action for personal and professional development, and the concept of "being the standard" for expected behavior in others. Fitness tips emphasize accessibility and avoiding misleading narratives, while a segment with guest Don Taylor, a military veteran, focuses on finding purpose through serving others, the challenges of transition, and the nuanced perspective on labels. The conversation then pivots to the role of AI, particularly in healthcare, highlighting its potential for data collection and personalized support while emphasizing the continued need for human empathy. The show concludes with segments on habit stacking, maximizing time, and community spotlights celebrating creators on Substack and LinkedIn, reinforcing themes of authenticity, consistency, and building for the long haul.Main Themes and Key Ideas:* Toxic Friendships and Setting Boundaries:* Keith shares his personal decision to cut ties with toxic friendships, emphasizing that the reason was not about the other people but about his own need for growth and positive energy.* The discussion highlights how negative or draining relationships can hinder personal progress and emotional well-being.* John introduces the concept of using the word "No" frequently and effectively to create necessary distance from negative influences, even within family structures. He recounts a personal story of maintaining distance from a friend with negative patterns over decades.* Key Quote: John: "[I] just became really f*****g good at a word that's got two letters. No." [01:02:55]* Key Quote: John: "I just said No enough to create the distance that was needed. Yes. That person could exist. They're just, they're just over there now." [01:03:01]* Key Quote: Keith: "Sometimes we go through life with friends that, you know, maybe they're drinking friends, maybe they're partying friends. Maybe they're friends that really aren't our friends. Maybe they're friends that they're folks that we think they're our friends. But when it comes to having some deep conversations that actually don't exist..." [01:00:51]* Keith acknowledges that he needed to take responsibility for accepting and inviting negative energy into his life, rather than solely blaming the other person. [01:07:19]* The difficulty of setting boundaries with family members who may be negative influences is acknowledged. [01:07:35]* The idea that humans can be "addicted" to the stress hormones produced by negative patterns is discussed as a scientific explanation for why people stay in negative spirals. [01:08:23]* Personal Accountability, Self-Belief, and Growth:* Keith ties being a fan of sports teams to being a fan of oneself – believing in the impossible. [00:01:58]* A core question posed is: "Would you wanna be friends with yourself?" This serves as a prompt for self-reflection on personal integrity and consistency. [01:18:36]* The importance of aligning one's calendar with ambition and consistently showing up is emphasized. [01:19:38]* Putting ego aside to focus on results rather than being "right" or "wrong" is highlighted as a key to progress. [01:20:04]* The concept of "being the standard" for the behavior expected from others is presented as a foundation for personal leadership and influence. [01:20:28]* Key Quote: Keith: "If you want better people, ask yourself, are you setting the standard? Because how can you expect other people to be better if you're not better yourself? So be the standard period." [01:20:19]* Fitness, Consistency, and Habit Stacking:* The importance of simply "getting going" with physical activity is stressed, regardless of intensity or duration. [01:14:04]* John emphasizes that consistency over the long haul is more important than the amount of time spent in the gym daily. [01:14:48]* Marty provides fitness tips, highlighting two common obstacles: being too accessible to negative influences regarding diet and alcohol at social events, and listening to propaganda or misleading narratives that excuse poor habits (e.g., "dad bod" culture). [01:34:26]* Key Quote: Marty: "You are two accessible... you have an inability to say no to those things, right? You're too worried about their feelings." [01:34:45]* Key Quote: Marty: "You listen to too much propaganda... that's not a reason for you to neglect yourself." [01:35:36]* The "habit stack hacks" segment encourages creating triggers to implement positive actions. The "Inbox Intention" hack involves opening email and immediately writing down one non-negotiable action for personal improvement that day. [01:11:08]* Maximizing time by stacking habits (e.g., studying while showering, reading on the toilet) is presented as an efficient way to incorporate productive activities. [01:17:24]* Purpose, Service, and Transition (Insights from Don Taylor):* Don Taylor, a military veteran guiding doctors, shares his experience of transitioning from a more self-serving mindset to one centered on serving others, particularly influenced by his time commanding a trauma center in Iraq. [01:27:34]* Witnessing the struggles of others in a war zone and contrasting it with "whining about the pettiest crap" upon returning home fueled his passion for encouraging service beyond oneself. [01:28:04]* He believes living is about helping others find life. [01:29:31]* Don emphasizes taking "focused action" rooted in respect and truth when addressing issues. [01:31:04]* He champions going beyond labels to connect with the "human underneath" and focusing on shared humanity rather than differences. [01:31:52]* Key Quote: Don: "I don't even go by, you know, some buddies. I don't go by my rank... because I really want to be seen as somebody who cared. That's really my primary purpose." [01:37:00]* Key Quote: Don: "...living is helping others find life." [01:29:31]* Don discusses the challenge many face after a structured career (like military or sports) of finding a new purpose: "Now? What am I supposed to do now? Who am I supposed to serve? Because you're, you have served everything but yourself your entire life." [01:26:10]* He views life as a continuous process of adjustment and seeking one's "true north," acknowledging mistakes as opportunities for growth. [01:53:09]* The Role of AI:* AI is discussed in the context of Don Taylor's upcoming book and the potential impact of AI bots on healthcare, particularly in assisting physicians. [01:42:20]* The potential for AI to collect vast amounts of data about patients' habits and behaviors (e.g., where they drove, what they bought) is highlighted. [01:48:41]* This data could provide doctors with a more accurate picture of a patient's lifestyle compared to what the patient might report, adding a new level of accountability. [01:49:04]* Key Quote: Don: "AI's not gonna make your life better. AI could screw it up, but you better understand who's still in charge." [01:43:18]* A key question raised regarding AI in healthcare is whether future physicians will need to be primarily "smart" in medical knowledge (as AI provides data) or "empathetic" in their interaction with patients. [01:49:01]* Marty adds that effective use of AI requires existing knowledge, experience, and philosophy, not just the tool itself. [01:45:14]* Authenticity, Consistency, and Building for the Long Haul:* The Community Corner segment features discussions on creators and trends, implicitly promoting these values.* The idea of letting an AI "roast" or narrate one's life prompts reflection on how much people curate their online presence and whether visibility is worth sacrificing identity. Keith strongly advocates for presenting a "full authentic self." [01:28:38]* Key Quote: Keith: "How much of yourself have you already shaved off to fit the mold? Huh? This is a glass off comment from me, Jimmy. F*****g nothing. You are getting a full authentic self of me every single day." [01:30:01]* Comparing viral hits to building a long-term, respected foundation emphasizes the value of consistency over fleeting trends. [01:32:21]* A post about staying on track with eating despite indulging occasionally highlights that discipline is not about perfection but about returning to healthy habits without guilt. [01:34:26]* Another featured post reinforces that "longevity isn't sexy, it's repetitive," emphasizing the consistent, unglamorous effort required for long-term well-being and success. [01:35:39]Notable Facts and Information:* The show is streamed live at 8 AM Eastern Time on LinkedIn, YouTube, X, and Substack. [00:02:58]* Keith's Winnipeg Jets lost the previous night, affecting his mood. [00:01:07]* Don Taylor is a military veteran who was a commander of a trauma center in Iraq. [01:29:03]* Don Taylor is turning 70 in four months. [01:25:00]* Don Taylor is from Dallas, Texas, home of the Dallas Stars who defeated Keith's team. [01:23:52]* Don Taylor's preferred identity is someone who wants to make a difference and who cared, not necessarily an "Iraq veteran." [01:37:00]* Don Taylor's book is expected in July. [01:55:01]* Marty's fitness tip highlights that being effective with workouts doesn't require hours, 30-45 minutes can be sufficient depending on intensity, rest, and nutrition. [01:14:04]* Featured creators/content in the Community Corner include:* Vin Matano (AI narrating/roasting life) [01:28:38]* Patty Galloway (turning 29, focusing on consistency over crisis) [01:31:52]* Derrick Hughes (corporate dream cracking) [01:32:59]* Alex Gibrand (discipline in eating out) [01:34:26]* Eric Topple (longevity through repetition) [01:35:39]* Creator Spotlights:* Ryan Jay Downey (Substack "Stream and Destroy" focusing on data and insights in rock/metal/punk music industry) [01:38:29]* Layton Hewitt (LinkedIn creator helping leaders break free from survival-driven leadership) [01:44:01]Conclusion:This episode successfully weaves together personal anecdotes, expert insights, and community highlights to deliver a message centered on intentional living, personal responsibility, and the pursuit of purpose. The diverse range of topics, from managing toxic relationships to leveraging AI and building consistent habits, provides actionable takeaways for viewers seeking self-improvement and a more fulfilling life. The emphasis on authenticity, service, and long-term consistency serves as a unifying thread throughout the conversation. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://www.insidethelab.live/subscribe?utm_medium=podcast&utm_campaign=CTA_2">www.insidethelab.live/subscribe</a>

11 MIN

MAY 13, 2025

The NotebookLM Experience

Overall Theme: This episode of Mornings in the Lab with Keith and Friends explores various aspects of personal growth, well-being, and entrepreneurial pivots, with a focus on actionable strategies, mindset, and the importance of purpose.Key Themes and Important Ideas:1. Individualized Approaches to Health and Fitness:* Fat Loading: Jon discusses his personal experimentation with "fat loading" the day before workouts, noting that consuming fats the night before seems to work best for him and leads to feelings of muscle "fullness." He explicitly states this is an individualized approach discovered through trial and error.* Quote: "so if I start fat loading too early in the day, it bogs me down... 'cause my body at that point, my body, 'cause normally I'm eating, you know, I eat fats with every meal."* Quote: "The point in my conversation always brings it back to, we gotta find out what works for you for, for the individual."* Challenging Conventional Wisdom: Jon points out that while carbohydrates are commonly known for muscle filling, his experience shows fats can also achieve this, highlighting the need to find what works personally rather than just following typical advice.* Quote: "But typically, and I'm, I'm using the word typical with, with air quotes, typically we, we use carbohydrates to fill muscles... I mean that's Yeah, for sure. I mean, that's the most common Yes. Commonly known, but largely that's because it's the, it's, you know, f**k who doesn't f*****g like to eat a bunch of carbohydrates saying they're doing it for a positive f*****g purpose."* Alcohol and Fitness: Marty provides a "fit tip" emphasizing the negative impact of alcohol on sleep, muscle repair, fat burning (due to disrupted sleep), and calorie intake. He advises infrequent indulgence.* Quote: "Alcohol and fitness do not mix. It's just the truth... It's gonna mess up your sleep. You can't get that deep sleep... and that's where you grow, right? That's where your muscles grow. That's where your muscles repair, that's where the fat is burned."2. The Importance of Physical Strength and Lifestyle:* Grip Strength and Longevity: A discussion around grip strength, specifically mentioning studies linking it to longevity. However, the key takeaway is that strong grip is a symptom of an active lifestyle, not the direct cause of longer life.* Quote: "There's studies about your, the, basically the diameter of your, of your upper leg. Same thing... these studies are saying, these people that have these active lifestyles, that have these developed grips, that have these bigger legs, they're gonna live longer. 'cause they're f*****g living a lifestyle that's gonna allow to do so."* Quote: "If you're dormant, you're not gonna f*****g develop your grip strength."* Farmer Carries and Plate Carrying: Specific examples of exercises that build grip strength are discussed.* Quote: "take two plates, grip them in each hand and walk up like a half a kilometer track and just walk and try not to drop it. Right. That's, that's hard."3. Mindset, Self-Talk, and Personal Transformation:* Positive Self-Talk: Keith emphasizes the power of changing inner dialogue from negative to positive, treating oneself with the same respect and kindness as a friend or loved one. This is presented as a key to building confidence and becoming "unstoppable."* Quote: "I speak to myself like someone I respect. I. I speak to myself like I'm talking to John or Marty, I catch that negative self-talk and I self-talk. I, I just stop it and I replace it with, I'm not where I wanna be with, I'm building it."* Quote: "You have to believe in your own dialogue, and you have to act on it because on some days, you're still gonna look in the mirror and hear, I'm not good enough, trust me. And that's when we've gotta show up anyway. And that's how you become confident and you become unstoppable."* Embracing Past Challenges: Scott and Jon discuss how past difficulties and struggles can be seen as crucial experiences that shaped them into who they are today. They express gratitude for these challenging periods.* Quote: "So you have to think that everything up to your life to this point was to get you into this amazing state that you're in... So do you look back at those experiences, say, thank God." (Jon)* Quote: "as much as I was such a screw off, uh, you know, 80% of my existence, I was like nothing. Because it, it made me who I am sitting here in front of you today." (Scott)* Quote: "Everything that fucked me up when I was young is exactly why I am who I'm today." (Jon)* Regret of Not Starting Sooner: Scott expresses regret over not pursuing his purpose-driven work earlier, highlighting how his past lifestyle choices (partying) delayed this realization.* Quote: "If I have any regrets, if I have any regrets, it's that I didn't dive into this sooner that I didn't believe that, that I let my party in. And my just kind of, I was the party guy."4. Entrepreneurship, Purpose, and Pivots:* Quitting a Job Without a Plan: Scott shares his experience of leaving a corporate job where he felt unfulfilled, even without a concrete plan, driven by the feeling that he "wasn't doing this anymore." He emphasizes that the plan emerged afterward.* Quote: "I looked up and I was like, wait a minute. I, I looked at this guy and I, I didn't have a plan... All I knew is I wasn't doing this anymore. And I said, you know what? Here's your laptop, here's your phone. I'm out."* Chasing Purpose Over Money: Scott's pivot from a sales career chasing money to starting Drone Legends, a purpose-driven educational company, is a central narrative. He realized the emptiness of only chasing financial success.* Quote: "I had never chased purpose. I'd always chased money. I'd always done things for what everybody else expected me to do... I never had this, I call it my, my, my North Star."* Quote: "I'm not starting a drone business. I'm gonna be in the education. I'm gonna change. See, see, I'm gonna make kids. Lives amazing."* Finding Your "North Star": The concept of having a clear purpose is presented as essential for fulfillment and avoiding getting lost in a career path that isn't right for you.* Quote: "having a clear purpose and, and I just never had any of that."* Building a Business Bootstrap: Scott mentions the modern accessibility of starting a business without significant initial capital, referencing Gary Vaynerchuk's ideas.* Quote: "This isn't 1975, we need a few million dollars to start a business. No, you just gotta bootstrap this thing. Just go crazy."* Drone Legends - More Than Just Drones: Scott clarifies that Drone Legends is fundamentally a curriculum and purpose-driven company focused on inspiring children's potential, using drones as an engaging tool.* Quote: "People think we're a drone company and we're not. We're, we're a curriculum company. We're a purpose-driven company... At the foundation of it, it's purpose driven. It's inside. Every child lives a legend."* The Power of Impact: Scott's "aha" moment came from witnessing the positive impact of teaching kids about drones, leading to his educational focus.* Quote: "I walked outta that school that day and I remember going, oh yeah, that took you 52 years... I'm gonna change. See, see, I'm gonna make kids. Lives amazing."* Winning Mentality in Business: Jon connects winning in business to not feeling tired, suggesting that purpose and enjoyment fuel energy.* Quote: "what people need to hear is this winning. Doesn't make you tired." (Jon)* Quote: "AJ's talking about a winning f*****g formula. Yeah. He got his purpose. He does what he does. He enjoys it. He is winning every day." (Jon)5. Productivity and Lifestyle Hacks:* Finding and Monetizing What You Enjoy: Jon provides a "lifestyle tip" for those unhappy in their jobs: identify something you enjoy doing for free, find one hour a day to dedicate to it (your "side hustle"), and work to monetize it.* Quote: "Find what you enjoy to do, that you're not getting paid for... That right There is something you enjoy to do. Now, if you can monetize that... your life will be forever different."* Quote: "You take that one hour per day... non-negotiable, and you work on you side hustle. Your side hustle will eclipse that job you don't want to go to."* The Power of Micro Breaks: AJ and Keith discuss the benefits of short, intentional breaks (10 minutes or less) for cognitive rest and improved mental performance, referencing a meta-analysis. Naps are also mentioned as a similar tool.* Quote: "the surprising power of 10 minute breaks... Yeah. There's been some science around micro breaks, those tiny intentional pauses of 10 minutes or less, and why they might be the smartest productivity tool that for the most part, most humans are doing."* Quote: "All we need is somewhere dark and quiet where we can shut our mind off and we can get that cognitive rest or that cognitive reset." (AJ on naps)* Habit Stacking: Keith introduces the concept of "habit stacking," linking a desired new habit to an existing one (e.g., brewing coffee with performing an act of gratitude). Jon simplifies Keith's initial, overly complex example to make it more practical.* Quote: "Here's how it works. Keith brings out the complicated habit stack and then Johnny simplifies it down so it works for everybody."* Quote: "your coffee's brewing the goal, the trigger is a positive reaction, whether it's a gratitude note, a text to your mom, a text to your wife, your brother, your buddy. Right? Something that triggers next to the, the, the coffee brewing."* Consistency and Small Wins: Scott emphasizes that small, consistent habits compound over time, building self-respect and leading to bigger achievements. This creates a positive "flywheel."* Quote: "the more you start to do these things over time, consistency, little habits compound. You've held yourself accountable. Now you look at yourself in the mirror a little bit different."* Quote: "1% better at something each day, and you are 365% better in a year, plus interest."* Winning Your Daily Battle: Jon introduces the metaphor of life or goals as a "war" composed of many "battles," emphasizing the importance of winning the daily battles to win the overall war.* Quote: "So call it life or call it your goals. Call it your success. It's like a war, right?... You have to win the battles... Well your, I, so what I always say to myself is, win your daily battle."6. Kindness and Connection:* Uncommon Kindness: Matthew Roof discusses his mission of promoting "uncommon kindness," which he defines as being intentionally kind in everyday interactions. He sees it as a sustainable practice that energizes the giver by witnessing its impact.* Quote: "uncommon kindness... is simply being intentionally kind in common moments with others."* Quote: "By performing acts of kindness for other people. I get to witness firsthand the impact of my kindness. And that in turn, energizes me."* Changing Situations with Kindness: Matthew and Keith highlight how choosing kindness in a potentially negative situation (like being cut off in line) can fundamentally change the outcome for everyone involved.* Quote: "You have the power in that moment in the line to change the whole situation with everybody in that line." (Keith)* Perspective and Gratitude: Matthew links kindness to having perspective, recognizing one's own blessings even in minor inconveniences, which allows for a more positive and kind demeanor.* Quote: "It's per perspective. It's the grand scheme of life... You start thinking about the world at large and your perspective and how small your problems really are, and that allows you to let go of them and bring your best self."* Normalizing Experiences through Storytelling: Matthew's platform, "Uncommon Mentality," aims to amplify men's voices and normalize common life experiences, even those lived "uncommonly," fostering connection and understanding.* Quote: "My goal again is to bring kindness by amplifying men's voices... and normalize all the things that we experience as people."* Different Ways to Practice Kindness: Matthew suggests various forms of kindness, including smiling, offering sincere compliments, and paying it forward (e.g., buying coffee for someone behind you).7. The Value of Seeking Support:* Mental Health Support: Matthew encourages those hesitant about seeking mental health support to talk to someone – a friend, resources like Big Heart, or online platforms. He emphasizes that people are generally welcoming and supportive.* Quote: "My piece of advice is, uh, it can only help you... talk to somebody. Talk to a friend, talk to, uh, big heart. Uh, go to go somewhere where you can talk to somebody about where you're at and you'll find that people are welcoming and wanna support you."Notable Facts/Details:* Jon tests diet and training methods on himself before teaching them.* Marty gets his fats from cooking oil, nuts, lean protein, and occasionally avocado.* Jon doesn't track macronutrients numerically, using a system based on "your body's language" (the "elite three" program).* Scott Mule is the CEO of Drone Legends, which he started after a career pivot at age 52.* Scott's motivation for Drone Legends stems from his own difficult childhood experience and attending a character education school.* The commercial drone services market is projected to reach $130 billion by 2028-2030.* Scott's pivot motto is "Ya 180" (referencing a drone rotation), symbolizing a complete change in direction.* Jon had the nickname "Deep Cheeks" around 2011-2012.* Keith and Jon have a segment called "Habit Stack Hack" where Keith proposes a habit stack and Jon simplifies it.* Matthew Roof's platforms are "Uncommon Mentality" (Substack, focused on men) and "Uncommon Kindness" (for everyone).* Matthew offers coffee chats via his LinkedIn profile.* Keith mentions "Sushi Perma" as someone writing about growth and building a life on one's own terms, featured in the "Creator Spotlights" segment.* The episode mentions exploring the efficacy of short-form video platforms (TikTok, YouTube Shorts, Instagram Reels) and subscriber-only content (exclusive video replies) in the business and branding segment with Nicole Bernard.Overall Impression: The episode is characterized by an enthusiastic and open discussion between friends and colleagues, sharing personal experiences and practical advice across various aspects of life, from physical well-being to career pivots and personal development. There's a strong emphasis on individuality, purpose, consistency, and the power of a positive mindset. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://www.insidethelab.live/subscribe?utm_medium=podcast&utm_campaign=CTA_2">www.insidethelab.live/subscribe</a>

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