Brian Schwartz

A good endorsement for CBT-i

Revisado: 08-13-21 El oyente recibió este título gratis

While this book is a great endorsement for CBTi, it's no replacement to the immense benefits you'll actually get when you hire a CBTi coach.

After 2+ years of insomnia, I hired a great CBTi expert in 2021. My experience and results were similar to Joseph's. A huge monkey off my back!

Just keep in mind that a one-on-one coach is vital because each of us have very different sleep habits and needs... the things a CBTi coach will consider when she works to 'prescribe' behavior changes essential to getting back on track (starting with sleep resistant therapy to improve your sleep efficiency).

In my opinion (although some listeners may find it entertaining), there's a tinge of self-indulgence in the writing. I get that he's trying to show by example how cognitive distortions cause us to turn ant hills into mountains, but too often he's rehashing the same stories over and over. My tip: Listen to this at at least 1.5x speed or skip straight to part 2.

The best part of this book are the 26 'Sleep Knowledge' tips he shares at the end of each chapter. I just wish there was a summary PDF that was included with this audiobook that contained all 26 'Sleep Knowledge' tips so I could refer back to them when needed.

All in all, I think this is a great primer for CBT-i and I've recommended it to a friend who is just starting her CBT-i sessions.

But there's so much more to CBT and I'd encourage you to find a CBTi coach. I don't think I would have had a positive result from CBTi if I had just read a book or taken a course.

For me, working one-on-one was essential and well worth the investment. We are all very unique... for example, I discovered that I needed more exercise that the average person (an hour of exercise every day is essential *for me* to getting a good night's rest).

Too much sedentary time is a recipe for insomnia... I believe the increase in insomnia is directly correlated with the increase in sedentary time many of us have experienced since the pandemic started.

I share these last comments because neither are discussed in the book... and I acknowledge these might be unique to me, just as Joseph shares conditions unique to him. Best thing you can do is experiment on yourself.

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A good motivator for sticking to clean eating

Revisado: 07-18-21

This is a fast listen without much fluff. I made some notes of a few key takeaways for myself (see below), but I'd encourage you to listen to the entire audiobook as it will motivate you further and help you understand why these are important.

## How many calories do you need? ##

Lose Weight: Body Weight (lbs) x 12 (1860)
Maintain Weight: Body Weight (lbs) x 15 (2325)
Gain Weight: Body Weight (lbs) x 17

## 7 Golden Rules of Clean Eating ##

1. Green is Great! Eat more veggies. 4-5 servings/day.
2. Cut out refined sugar.
3. Cook fresh. Invest in a steamer and blender.
4. Try to drink 2.5 - 3 liters/water day. (about 100 oz.). Drink a pint of warm water with 1/2 lemon in the morning.
5. Avoid packaged foods with a long list of ingredients.
6. Limit Salt (packaged & canned foods contain too much)
7. Ditch the microwave. Microwaves remove too much of the good stuff from fresh ingredients you put in.

## 7 Ways to stay on track ##

1. Ditch the booze. Alcohol is far more damaging than you might think.
2. Cook twice as much at dinner so you have a healthy leftover tomorrow.
3. Don't bring junk food in your house. Your environment has a big impact on what you eat. Go for nuts, raisins, and nut butters.
4. Get out of bed early enough to prep your food in the morning.
5. Get breakfast & lunch ready the night before.
6. Craving fast food or treats? Think about how you will feel afterwards. In addition to the guilt, you will feel crappy.
7. Give yourself a break on the weekends. It's the time to eat out. But focus on eating well M-F.

Marc provides other valuable insight on this misinformation we've been fed on protein and his recommendations on supplements to help you achieve your nutritional (and strength) goals.

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Identify, Adapt, and Evolve

Revisado: 05-28-21 El oyente recibió este título gratis

“It’s easy to choose success over failure, riches over poverty, any dream over the alternative. What’s hard to do is to re-choose the same goal, dream, and level of success every day, every single hour, until it becomes reality. While it’s easy to choose success and riches, it’s not easy to carry through with your thoughts every single hour of every day. The difference maker is choosing to be one of the most successful people you know, every hour of every day for the rest of your life!” ~ Brad Sugars

I wanted to include the quote above because I feel that it's the best way to explain the mindset and value of Bar40.

Bar40 provides a foundation for continuous self improvement in all areas of life. Health before wealth has long been my mantra... but when an increased bank account corresponded with an increased waist line, I knew I needed to take action.

Rather than a book you read solely for knowledge, bar40 is a book you can use for action. It incorporates the age-old concept of a journal that forces you to track your progress and measure your results. The accompanied text provides the tips you need to for success as implement the 52-week challenge.

The author is clearly a result oriented high achiever. If you want the recipe for what it takes to level up, the author distills the wisdom of a carefully vetted list of books in the category of 'high achievement living.'

The loss of friends and family as we age puts health in the forefront of our mind. A mediocre diet and exercise regime we could get away with in our younger years falls short to provide the longevity and vitality we are accustomed to. It ultimately comes down to the choices we make (re-read the Brad Sugars quote above).

Having an analog method is better than trusting an app. Out of sight, out of mind - I personally need a visual reminder to stay on track which the printed journal provides.

Eric has a knack for simplifying complex topics. For example, if you have been curious about the complex concept of 'emotional intelligence (EQ)', Eric provides the best summary I’ve ever read.

I've spent the past 30+ years seeking a 'secret' or 'system' or 'shortcut' to get into the kind of physical shape I know is possible. After all this time, I discovered that there simply is no single system and shortcuts simply don't exist. The best system is a hybrid that is uniquely yours.

Bar40 doesn't pontificate any single solution - instead, it takes the most effective tools available and provides a framework (the journal) to do the work. 'Identify, Adapt, and Evolve' is the mantra you'll soon be adopting to create a program you can stick with.

For ongoing motivation, the Bar40 Journal is the motivational coach I need to stay on task and remind myself of the 'high value activities' that make life more meaningful.

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If Earl Nightingale were alive today...

Revisado: 02-06-21 El oyente recibió este título gratis

If Earl Nightingale were alive today, this would be the book he'd write. While many of the concepts weren't new to me (I've probably read over a hundred self-help books in my life), the analogy with software is new and refreshing. My best advice to get the most from this book is to put aside everything you think you already know and listen with a beginner's mind. The author's opinions and political views occasionally come out, and it's to be expected you won't agree with all of them. But get beyond your own ego and remember that not everyone agrees with your opinion either.

I'd also go so far as to say it's a more practical alternative (or companion) to '12 Rules for Life.'

At the very end of the book (as well as several of the chapters), the author does a great job of summarizing the tools and saves us (the reader) the time of having to go back and reread it for the key takeaways.

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