The Mindset Forge
In Season Five, The Mindset Forge focuses on helping men between 40 - 60 years old maximized this chapter of life by building strength, discipline, purpose and a proactive mindset.
During Season's one through four, you will fantastic content focused mainly on successful athletes and performing artists who've learned how to show up for the big moments of sports, performance and life.
The Mindset Forge
The Four Foundational Elements for Health and Vitality for Men over Forty
Let's talk about the unsung hero of health optimization—sleep. I'll walk you through the critical role a consistent sleep schedule plays in hormone regulation, recovery, and overall vitality. Understand why erratic sleep can derail everything from healing injuries to maintaining a healthy weight. Moreover, for those with children stepping into college life, we'll navigate the crucial role parents have in instilling lifelong sleep habits. Wrapping up, you'll get a first look at the Brian Blueprint, my comprehensive health program tailored to elevate your fitness and wellness journey. If you're ready to step up your game and invest in your well-being, my coaching services are just a message away, designed to propel you towards unparalleled health milestones.
Email: Barton@bartonguybryan.com
Website: http://bartonguybryan.com
Use this link to get a 30 minute discovery call scheduled with Barton regarding the Team Bryan Wellness Concierge Fitness Program
https://calendly.com/bartbryan/conciergecoachingcall
My 3 Top Episodes of the first 100:
7 Essentials to Building Muscle after 40
3x Olympic Gold Medalist Brendan Hansen
MMA Strength and Conditioning Coach Phil Daru
You are listening to the Mindset Forge Podcast. It's 2024. What's up? It's time. Hey, if there wasn't a time last year that felt like the right time to totally go all in on your health, your life, the best version of yourself, it's right now 2024, it's January.
Speaker 1:Still, I took a hiatus because I really wanted to go deeper with the things that I was most passionate about. As I'm doing the podcast, as I'm training people, I'm thinking to myself okay, where's my unique space? Where can I bring my talents and my passion and my heart for helping others and really go deeper with that? One of the things I did is I hired a coach. This time I hired a business coach to really help me go deeper with how do I really find the right people and give them the most amazing experience and results possible and not waste my time doing other things and busy my life with things that didn't really resonate with my true heart. Of course, that relates to my family, my health personally, my story and where I want to go with my life, with my family, my son. All those things I spent the last couple of months, took a pause with the podcast. The last episode I put out episode 98, if you haven't listened to. It was an awesome episode about strength training, about how to make sure you're getting the most out of it. I was really pleased with that one and how it completed the last 10 or so episodes and the story that I was trying to tell back then.
Speaker 1:Now, in the 2024, I want to take it one step further. I want to go deeper. With those of you who are listening to this that are like you know, bart, I'm in. Let's go there. Today is about talking about putting the pieces together. There's four main pieces to the puzzle of your health. We're going to talk about that and then we're going to go even deeper into some of the other things we're going to talk about that complete that picture of healthy mindset, healthy human being, especially after 40 when a lot of stuff starts to pull at you and keep you back away from that best version of yourself. That's where we're at today. I want to talk about those things Now.
Speaker 1:Obviously, core of that healthy body, healthy spirit, healthy person is going to be your strength training. It's going to be your nutrition. Those two variables are absolute, like most important for the daily ritual of eating well getting the right macros, getting your protein in getting it from great sources so that you're making sure you're putting the best type of food in your body. And, of course, exercising, doing the strength training, working your body. Also, of course, cardiovascular strength. Now, people that do strength training a lot tend to need more cardiovascular strength than on the other side of that is people that do cardiovascular strength or training, running, biking. They tend to be very focused on that one thing and need to do more strength training. So we've got to bring both of those up.
Speaker 1:And then finally, in that core four I like to call it the foundational four is going to be your healthy sleep habits and optimizing your sleep. Because there is no greater supplement, no greater hack for recovery which creates muscle mass, which creates more performance, than a really great regular eight hours of sleep. Not once in a while, not every third Thursday. You get a good eight hours in. You catch up over the week, but like, literally on a daily basis, you're getting seven to eight hours, ideally eight, but hey, I understand there's sometimes you can't do that. But hey, at least seven, optimally eight hours of sleep a night to maximize your recovery, to give you that balanced health right Like training, nutrition, sleep habits and, of course, your cardiovascular ability. Those are your four pieces.
Speaker 1:Now, beyond that, we have a little bit more. We've got a little bit more that we can go into and that's going to get us into just all the areas of optimization, right From recovery protocols. Now we've heard about like red light therapy, cold plunges, sauna, all things that are in that vein of the recovery work. Like I said earlier, sleep is the most important. Don't wake up early to go to a sauna. That's not going to help you. I'd rather you sleep in a little longer and skip the sauna if it means getting another 30 to an hour of sleep, right. But of course, we got mobility and balance. As we get older we don't have mobile hips, shoulders, torso, that type of stuff. That's going to start to placate some injuries and force us to stop or slow down our strength training or our cardiovascular training. So we do definitely want to go into that.
Speaker 1:And, of course, the mindset training, the disciplined mindset of a person in their 40s and 50s who's locked into hey, yes, family, hey, yes, work, all those things. But yes, also my health, my way, my strength, all those things really putting those pieces together and then those culminate, all of those culminate in having healthy daily habits. So really, those eight are holistically the things that I want you and what we're going to focus on in this podcast, is if we can kind of complete those eight and make sure that on a daily basis, you're focused on strength, you're focused on cardio, you're focused on nutrition, sleep, recovery, all the things, mindset, all the things that are going to help you be your best self. So today, my main focus is look, you've got the tools. All the information is out there in the last 98 podcasts. Literally there's I mean, yes, there's probably little nuances that we could still talk about that haven't been talked about, but the reality is all of the things that need have needed to be said, all of the little pieces, are there. You know what they are.
Speaker 1:It's not a question of like, well, I just knew what this piece was, I'd figure all this out and it'll all go well. It's usually not that. For 99% of people. It's not an information gap issue. It is a how do I put them together? How do I create accountability, how do I get someone like me, a coach, to help piece it all together? And that's really what my concept is my moving forward, the way I'm working with people is really saying, hey, you know what? I'm not an hourly trainer anymore, I'm not somebody you just meet with a couple hours a week, get a little workout in and that's it. Kind of forget about it, like we're doing this, we're all in.
Speaker 1:This is concierge style fitness. I'm looking at nutrition. I've got a partnership with, with medical professionals to talk about blood work and look at some of those other things. We are looking at the whole picture nutrition, all of it, so that you can truly maximize it, so you can truly get healthy, because just because you drop weight on the scale or just because you start working out and get a little stronger does not mean the system's healthy, does not mean the habits and those things are going to be, are in place, so you can have a really healthy long style is going to lifestyle, is going to lead you to, you know, the future that you want. So that's what I'm doing and I really it's about these eight core ways or areas of optimization which I want you to focus on.
Speaker 1:But let's start with this first four and I want you to close your eyes. Unless you're driving, don't close your eyes, but otherwise close your eyes and think about these four areas of your life and let's do a little one to five, five being like you're crushing it. So, strength training one to five, think about it. Are you old, are you a two or four? Are you really maxing out that aspect of your, of your health? Where are you? One to five? Five is perfect or optimal. One is like hey, I haven't even gotten started.
Speaker 1:Okay, next, cardiovascular training right. Cardiovascular optimization how is your cardio? Are you doing consistent cardio? You're working zone two or you're also doing some zone four cardio or some hit training to spike your heart rate, to work on your heart rate variability, things like that. Or where are you with that? Are you a three or you four or five, maybe zero one, it's okay. Just I want you to take stock right now.
Speaker 1:Next is nutrition right. We've holidays are coming gone A lot of times. That's where our nutrition slips a little bit or we kind of be a little loose with it. Where are you right now with your nutrition? Not before the holidays, not like today, but like in the last couple of weeks, holistically, how you feeling about your nutrition? One to five, okay, all right.
Speaker 1:Now, last but not least, sleep optimization how consistently are you A getting eight hours of sleep at night, you know, on a weekly basis. That's the first thing. So think about that, like, how close your eyes. If you're getting more, fantastic, nothing wrong getting more. But if you're getting less consistently six to seven hours a night, you know. If you're getting seven to half seven, you know almost eight, seven, half to eight, you're, you're in the sweet spot, right, because we, we don't want to sleep so much that we kind of miss a chunk of our day. But we dang got it. We got to get seven and a half to eight hours of sleep. So how are you doing there?
Speaker 1:The next one is how are you doing with going to bed and getting up around the same time most days? Because that's another key indicator of like, because what's happening when you sleep is your. Your hormones are being released, the mitochondria in the cells are replicating cellular function, you're building your muscles back. You're building your system, is doing a reboot and it's fixing anything that's that might be wrong. It's, it's going through a lot of the processes that it does not do when you're awake. It only does this when you're sleeping.
Speaker 1:So the more you can get eight hours of sleep and the more you can continue to get the same general eight hours of sleep. So if I go to bed at nine and get up at 445, which is Jen's to be my schedule right, then I'm. I want to do that as much as I possibly can and so I create a schedule where Monday through Friday I'm getting up 445, five o'clock a in the morning, so that and I'm trying to go to sleep at the same time every night, because that's going to optimize my hormone release, optimize all of those factors that are going to make sure that you're recovering and you're getting the most out of your sleep. If you know one day you're getting up at five, you went to bed at you know 10, 8, 10 pm, got up at five at seven hours not the best but not terrible and then the next day you're going to bed at 11 and getting up at eight, 5 am to 8 am, like your body is just your clocks off. It's really makes it hard for your bodies, like natural kind of instincts, to hormone release and to go through the daily functions that needs to go through for recovery. Those things aren't happening nearly as well as if you're trying to go to sleep.
Speaker 1:You know at the same time every night and get up generally at the same time in the morning. That's why it's so important for us as parents, to help our kids have that type of schedule. If their schedule is all over the place, that can really wreak havoc on their body. In fact, you know, when kids go off to college and they talk about the freshman 15, all that kind of stuff, so much of that is not just their diet and the fact that they're drinking. It's the fact that their their sleep schedule just went from like more consistent because they were at home with you, to like all over the place, right. So we have control of when we go to bed, when we wake up, like being as effective as possible.
Speaker 1:Now on the weekend, hey, you want to sleep a little longer than and sleep in, get at least make sure you're getting at least eight hours and just sleep a little bit past the normal time you would normally wake up. But don't try to go to bed super late. Try to go bed around the same time, within an hour of the time that you go to bed normally, right. So that's a, that's a key factor there, because you go, you start focusing on that. You're going to solve a lot of the issues that you've been probably trying to like look for supplements for even like, hey, my shoulder just doesn't seem to ever feel healed. Sleeping is going to be a big part of that. Right. Recovery through sleep is going to be a big part of injury prevention, because it does allow the muscles and the and the tendons and all the inflammation to actually have that time while you're asleep to go through the process of healing.
Speaker 1:So don't underestimate sleep. It is game changer for your recovery and your health, right, and so if that's, if that's one of those, if you went through the four there and you were like, ooh, sleeps like a one or two, maybe that's what you're focused on for the next four or five weeks, it's just like, hey, let's get our sleep right. Right, but my goal in this podcast and this is, of course, all my content going at you for free every week we got I'm going to have special guests, really great individuals talking about mindset, talking about strength, talking about lots of things that are going to relate to you in your life right now, whether directly or indirectly, that are going to help you just kind of like have that extra layer of understanding and motivation to keep doing it right. And then, of course, you want some more support. I'm doing online training with people all over the country or in person here in Austin, texas. If you do live in the Austin area and you really want to work with me, that's an option too, but I do. I'm I am doing online. It's very concierge style. I'm only taking a few clients and then I'm working with some top-notch trainers to help provide more access to my program to the team.
Speaker 1:Brian blueprint is my the name of my program. It's really the blueprint of success. That encompasses all eight of those optimization areas, including the main four that I've just been talking about. So that's where we're going with this. We're going to dive into all of those step by step over the course of the next four months or so as I roll out this season six. But just as far as what you're going to learn and what you can expect from this podcast is deep diving into these topics, making sure that you're as informed and as ready as possible. And then, of course, if you want more from me, you can always access me through my website or through social media to find out more and set up a call with me, because what I'm doing now is.
Speaker 1:I'm looking for specific individuals who want to, to have a deep relationship with somebody who's not just a trainer but a coach, but it's going to be able to really provide a holistic program and give you the tools and give you all the things you need to be successful, because you're missing one or two often times especially if it's a mindset piece or if it's a nutrition or something like that it really things don't go well and you get frustrated because you're like man, I'm paying this trainer, I'm sore all the time, these things seem to be going well, but I'm frustrated because I'm not losing weight, I'm not feeling better, I feel like I'm yo-yoing, all that kind of stuff, and it's it's not fun for me as a trainer and it's not fun for the client too, because you know we're just not addressing enough and so the results aren't happening and we don't want that.
Speaker 1:So that's what I'm talking about today. But anyway, this is a short podcast. We really want to just go deep with this concept again. For first, four things that we're looking at sleep, strength, cardio, nutrition. You get those four things right, boom. We can start adding to other things in there and start building the daily habits and mindset that it's going to take to not just get them right for a month, but have that lifestyle, have that that did it daily discipline of being that unique individual who doesn't fall when others just seem to not have the control over their life and their environment to make them the healthy decisions on enough of a daily basis to be the best version of yourself. And that's really what I want for you the best version yourself. Optimize for health, strength and longevity. Thanks again for watching, listening to mindset forge podcast. Stay tuned and check out the show notes for more information and definitely reach out to me if you want to set up a call.
