"Cortisol Loading" is The Easiest Way To Get Rich Quick

Hey everyone, Charlie Morgan here. And in this video, I'm going to show you why cortisol loading is the key to getting rich as soon as possible. Now, I've been working online and making money online for the past 10 years. And in that process, I've made $40 million. And here's a picture of my car getting towed to prove it. Um funnily enough, last week my McLaren broke down. And I'm really glad it did um because it's going to help me make a really good point in this video that will help you understand what cortisol loading is and exactly how it's going to make you rich. Now, if you ever have the pleasure of buying a McLaren, just be aware that this is going to happen to you at some point. Us British engineers were were decent at making ships and plane engines, but not cars. So, be careful of that. Now, I want you to also know that throughout this slideshow, not a single Claude credit or AI chat was used whatsoever. There is no AI slop or anything like that. Now, this came straight from my actual brain, so I'm sorry about that. Now, we can actually explore what cortisol loading is, and you will not have heard of this before. This is going to be a brand new idea to you, something that you can actually implement that's new. And the reason you will not have heard of it before is because only smart, brilliant, rich, successful, and obviously very humble people just like me know about it. It's a bit of a secret. So, okay. So, here's what we're going to cover. We're going to start by understanding what the [ __ ] cortisol loading actually is, and then why it's going to make you rich. And then second of all, we're going to talk about how to actually do it. And I've got a whole protocol for you, sort of step-by-step that you can take away from this video and start implementing today. So, what the [ __ ] is it? And why does it make you rich? Well, cortisol is a hormone produced in the body. And it's produced by your adrenal glands, which conveniently sit just above your kidneys. Not that you really care about this, but I thought some you know biology context might be useful. It's basically your body's way of responding to stressful situations. So, whenever you experience some sort of stress or a stress response, cortisol is usually the culprit. You can see where I'm going with this. We're going to start talking about stress here. It does lots of important things. It's not evil. It's not this enemy for the body. Um it regulates your blood sugar, sleep, and every organ uses it to function. But, the reason we care about it in the context of getting absolutely loaded, i.e. rich, is because of something I'm going to explain shortly called hypercalmness. Now, for those of you studious young people that are actually taking notes, write this down. Hypercalmness. Again, it'll be an idea that you're not familiar with. I'm going to make you familiar with it, and it's going to help you get a lot of money. Now, cortisol is basically produced when we are faced with a physical or emotional threat, like a villain or someone bad. I've actually been compared to this guy before, which is heartbreaking, but there we go. Now, it is a good thing to have cortisol in the short term. We need it to survive, because it produces a stress response, a fight-or-flight response. If a lion just decides to, you know, jump up and walk into your room, what cortisol will do is it will suppress things like digestion, so that you stop digesting what you've just eaten, and all of that energy and that blood flow can go to more important places to, you know, fight something off or run away from something. But, the thing is that if you are living in a constant state of raised cortisol, i.e. you're in a constant state of stress and in a constant state of fight-or-flight, you are way more likely to be broke. I'm going to tell you something right now that I promise you pretty much all mega-rich people know. So, all the billionaires, all the centimillionaires, all of those people that you look up to that you think are super rich, they all share this knowledge. The most successful, richest people I know exist in a state called hypercalm. Unless there is a genuine crisis or a genuine massive issue in their business, they're pretty relaxed all the time. So, the question is, why does it make you so rich? Well, the reason we care about cortisol and cortisol loading in the context of getting rich is because of this idea of being hypercalm. The greatest athletes, entrepreneurs, and the most successful people on the planet are able to cultivate a sense of hypercalmness, whether they know it or not. And you have to believe me because it is true. All right? Now, what does it look like? Um because you might be asking like what the hell does hyper calm mean? Well, hyper calmness is basically a default state of existence. And really what it means is that your default state as a human being in general is relaxed, peaceful, or chill. Now, this might come as a surprise because you you're probably thinking, well, if you're a billionaire or if you're running a company worth a hundred million, surely it's really stressful. And the answer is yes, but those guys are so good at compartmentalizing stress and so good at this mental jujitsu that they are able to cultivate a sense of relaxation. I'm going to explain how to do this in a second, but it's so critical. Like, if you want to make money and if you want to get rich and if you want to become a millionaire and and be like me and then buy a McLaren and all these fancy things, critical, crucial. I'm going to explain how. Hyper calmness is feeling that no matter what happens, things will be fine. If it's not in my control, it's none of my concern, that sort of thing. Not responding emotionally or impulsively to stuff, being extremely aware of your own emotions, feeling calm, easy, and steady, and just kind of okay all the time, and being able to voluntarily get your stress up to solve problems. This is the critical part. Like, most people in life are so stressed all the time and their cortisol levels are so high that they're in they don't have any control over when they feel when they feel stressed or when they experience stress. But the most successful, richest people, what they're able to do is generate a stress response to things that actually need it. And they can do that because they save their stress for the things that are actually stressful. You also need to be able to manage your emotions and other people's. And really, it's kind of impossible to exist in a state of hyper calmness when you have a high cortisol level, okay? No one is born hyper calm. No one just comes out the womb like calm was out the womb and they just relaxed. That's kind of not how life really works. You have to cultivate it. And I want to face a couple little facts. These are my rules. Five rules to actually getting rich, okay? And these are facts because they are my rules. So, you have to believe me because it is true, okay? So, five rules. If you If you want to get rich, you got to do these five things, and I don't think anyone who's rich would disagree with me, and they're welcome to comment if so. To get rich, you must be capable of rational decision-making. To get rich, you must be patient and have the ability to think in the long term. To get rich, you must regulate your emotions and manage your impulses. To get rich, you must be disciplined and have high willpower. And to get rich, you must lead and manage other people. So, these five things, if you can do these five things, it doesn't really matter what business model you pick. It doesn't matter what you pick to sell. It doesn't matter how you choose getting rich. If you can do these five things, your chances of success in business are exponentially larger, okay? And if you find me a rich person that doesn't agree or obey with these five rules, that didn't inherit their wealth or get lucky, then I will get a new hairline. This is a wonderful picture of me, which is photoshopped, by the way. It's not actually It's not that bad. Okay, you can zoom in on my hairline if you want. >> [laughter] >> Oh, no. Okay, so this is you right now. Now, you're not Dr. Eggman from Sonic, but he makes me laugh, so I thought I'd put him here. You must be capable of rational decision-making, but you, right now, are probably making decisions emotionally, and you're probably irrational. No offense. Now, you must be patient and have the ability to think long term, but you, right now, are probably impatient. You want instantaneous results, and you have a short-term, Gen Z vapor brain, where you just have to get constant instant gratification from everything that you do. You must regulate your emotions and manage your impulses. You, right now, I hope you're not, but you probably are, highly emotional and impulsive. You might be angry, scared, sad, fearful, sad, anxious, whatever. And, you know, as it sounds, you know you need to have discipline and high willpower, but you probably don't have much discipline. You rely on motivation to do the work, and you're a professional procrastinator. And on top of that all, like you need to lead people and manage people, but you can't even lead or manage yourself. Like leadership is saying you're going to do something and then doing it. But you don't even do that for yourself. Like you'll tell yourself, "Oh, I'm going to get up and go to the gym tomorrow." but then you don't do it. And then you don't trust yourself. And what is leadership without trust? Well, it's it's nothing, okay? It's the opposite of leadership. So, getting rich as soon as possible isn't just about the business model you pick or the niche that you're in, it's about following those five rules. Isn't that right, Ollie? Thank you very much. Okay. So, anyone following the five rules will make it regardless of the business model that they pick. And the easiest way to follow these is low cortisol and hyper calmness. You can see where I'm going with this. I'm starting to make some connections. So, what actually is cortisol loading? Well, here's a stock image of a man trying to figure it out. I want you to imagine that your life is a collection of two boxes. We can put your life into these neat, tidy boxes. Box number one, box number two. Now, this box represents your personal life. And this box represents your professional life. And so, in life, if you're a man and you're a young guy watching this, I don't know anything about women. They've probably got 25 different boxes, but I'm guessing you're probably a young guy. One, two. Professional, personal. Now, each box contains stresses. And there are stresses that happen in your professional life and in your personal life. Now, I'm not going to read all of these for the sake of your sanity and also mine. But things like cash flow uncertainty in your business is a professional stressor. Decision fatigue, long hours, fear of failure, boardroom pressure, loss of control after funding, you know, information overload, um your website going down, stock problems, like whatever it is. Like when it comes to building a business or building a career or having a professional life of any matter, there are 101 things, probably a million and one things, that are going to cause you stress. And in the same way of having professional stresses, you have personal stresses, okay? This can be things like financial debt personally, aging, maybe you're not struggling with that one just yet. Um, caregiving for like friends or family members not doing too well, like not having enough money, spiritual misalignments, like unmet needs, toxic relationships, you name it. There's plenty of personal stresses and I'm sure you're probably aware of a few of them. Now, all of these things listed, among many other things, cause the body to release cortisol. And whether you succeed or not financially is so dependent, like so dependent on how well you deal with these stresses. But the easiest way to deal with these stresses and to achieve hyper calmness and follow those five rules you can actually get rich is to load the stress. Now, the road to riches is paved with stress. There is no two ways about that. Like if you want to make millions of dollars, hundreds of thousands of dollars, it's pretty damn stressful to do that. However, to cope with it and to do it properly, you need to load that stress and load that cortisol. And this is basically where you load your cortisol into the professional box by drastically simplifying your personal life as much as possible. Cuz let me tell you something, the professional stresses, the things that happen in your business, the things that happen in your work, the things that happen in your company, with your team, they cannot be avoided. They are not in your control. But the personal stresses, the things that are personal to your body, your mind, your health, but you have a lot more say in the matter. If you imagine just for a second with me here, life, when you go through life, you have to carry these boxes with you everywhere you go. That's how I want you to picture this. And the richer that you get, and funnily enough, the more money that you make, the heavier the stress of the work box will become. The least stressful period of my life was when I was probably making like 30K a month and I had like maybe, 15 to 20 clients. I had like one team member and things were just pretty calm. But now I've got like 60 team members and I've got payroll and I've got decisions and I've got leadership and strategy and it's it's like it you're only going to get more stresses as you go up the ranks, if that makes sense. That's inevitable. So, really, the only way to really bear the weight is to make the personal thing as light as possible. And so, again, just imagine, you know, as you go through life, these two boxes you're you're going to be holding them in each hand like this, and you've got to carry them around with you everywhere you go. You've got to carry them into every meeting, every wedding, every funeral, God forbid. Not a good time, right? But, the bigger this thing becomes, the smaller this thing needs to become. Now, this is never going to be perfect because [ __ ] is always going to happen. It's not in your control if a family member passes away. It's not in your control if your partner decides to have a gender transition. It's not in your control if, you know, your son decides to go off to do ayahuasca and then die. You know, you you don't have much of a say in those things, but we can take real measures to control the things we can control to make the personal thing as light as possible, so that we can bear as much work stress as possible. Because success is really just stress tolerance, and, you know, the more stress we have here, the less we can take here, okay? So, let me tell you, some of the most successful people I know have the lightest personal boxes that you could possibly ever see. Prime example of this is an entrepreneur called Alex Becker. Now, a lot of you guys won't know who Alex Becker is. He's the founder of HireOS, they're valued like $400, $500 very successful software company, and when he started building his software company, HireOS, he went full minimalism mode, cut off all of his friends, all of his relationships, and lived in like a glass box and did the whole minimalism thing for like 3 years. And now he's got $500 to show for it. That's the kind of thing that I'm talking about here. Obviously, quite an extreme example, but this is intentional, and it's all by design. Now, you have two mental environments that you exist in when you're trying to get rich. You've got home, and you've got work. But, work is always going to be stressful, you know? If you leave work and you come home to more stress, well, your brain and nervous system has zero safe space or zero, you know, place to compartmentalize everything and you're going to start breaking, you know, the five rules if you're not careful. When your cortisol gets too high and when you get too stressed, this is when you start making irrational decisions. It's when you start being impatient. It's when you stop leading people and yourself and you start breaking your word to yourself. And this is cortisol loading where you basically intentionally de-stress and design your personal life to load your cortisol into the work box as much as possible. And remember that cortisol is useful, okay? It's really good. Like we want cortisol because it helps us solve problems. It helps us focus. It helps us get [ __ ] done. It is a hyper-productive hormone. Um it's just when we have too much of it in both areas of our life, bad things start to happen and it's not good. Let me ask you this. Like if you're faced with a really difficult problem at work, you really want your body to respond to that with as much ferocity as it can. You want it to produce these hormones that cause the stress because it's a feedback mechanism so you can actually resolve it. This is a personal example from literally this week. So as I said at the start, my car broke down the other day. So I was making my merry way back to London from Somerset where I'm from and um I had an engine warning light come on and I had to pull over on the A303 which is a road at Stonehenge, you know, that lovely little landmark. And I had to sit there in my car and wait for, you know, rescue. And in that moment, this is a personal stressor, right? This this car and this situation has nothing to do with work whatsoever. And in that moment, I caught myself you know, "Oh, this is so stressful. I've got meetings that I can't make." And blah blah blah. And then I I just thought and I was like where is the stress? Like what I It's not like I've crashed and died. All it really is is having to stand by my super car while these people drive past and honk their horn at me cuz I'm getting recovered. There is no stress. You get to ultimately decide and pick whether or not you experience a cortisol spike in this very moment. And so, you know, what It's not that deep. Like really, why is it much of a problem? I did all of my I got a taxi back home. I did all of my meetings in the back of the taxi and McLaren paid for it. So, there's no real stress. And so, in order to do this, you have to intentionally release your emotional attachment to personal things. So, when you buy a car or when you buy something nice or when you have something in your life, whether it's a person or a car, what the Stoics would do, and I'm not telling you I'm not saying you have to do this, but what you what really is effective to do is detach yourself from it. So, if you buy a nice car, and I did this with my all of my cars I bought before, I'll I'll buy it and I'll tell myself in that moment I'll say, "Charlie, your life was good and you were happy before you bought this vehicle. You will be happy and you will be good when this vehicle is gone because you were happy before you bought it." And so, if it gets stolen, if it gets keyed, if it gets written off, if it gets crashed, there is no stress and there is no panic because you were happy before. And the problem with most people is when they buy things or when they obtain things in life, whether it's relationships or friends, they become very attached to them. But really, if you want to be mega successful and mega rich and do that as quick as possible, which is the point in this video, the less personal attachments you have with them. And I'm not saying you should do that with your relationships, where you suddenly stop caring as to whether or not someone dies. That's probably not very healthy. But you need to be able to remember the greatest Stoic quote of all time, which is, "If it's not in my control, it's none of my concern." Really, it should say, "If it's not in my control, it's not in my cortisol." Thank you very much. And this is from Epictetus, um as recorded by Arrian in Discourses. It's really good quote. Remember this, write it down. If you can practice this and tell yourself this when something happens that would be deemed stressful, you're you just you will be able to relax. And once you actually understand this quote, you get to basically pick what stress is. You get to decide and choose what stresses you out. You get to decide and choose what causes a cortisol spike, and it's actually a pretty good thing. Um and yeah, some things are going to feel like super stressful. Like, you know, the passing of a relative. I'm not expecting you to be like, "Oh, it's not in my control. It's not my concern." You'd be a [ __ ] psychopath if you did that. But, 95% of the [ __ ] that happens in your personal life doesn't have to cause a stress response. You really get to pick and choose. So, you might remember what I said earlier about your adrenal glands. And these are the things that produce cortisol. In order for you to feel stressed, your body has to produce that response. And the thing is is that before that response is produced by the body, the body will check with the mind. And so, the body will in like a split second check with the brain before producing a response. if it's like instantaneous lion walks in the room or whatever. But, if your mind is like, "Ah, it should be all right. [ __ ] it." then your body will be like, "Should be all right. [ __ ] it." So, whenever you experience something like your car breaking down or like your plane being delayed or something, like, you get to pick. You literally get to choose. And the reason you want to learn to do this is so that like you don't elevate these cortisol levels so that when something truly stressful in your business happens, you've got so much more cortisol to work with. And then you can get the stress up for things that actually matter and are going to make you money. So, that is what cortisol letting is and that's how it makes you rich. And now let's talk about how to do it. Now, before we do, I want to tell you about something really quickly before you skip ahead. The first link in the description, I basically have compiled everything I've learned about making $40 million online, and I've compiled it and packaged it into the most wonderful program that you will ever see. So, if you want to get it, it's 90% off through one of our partners. They they're about $2.5 billion company. They will cover your access to my program so you don't have to pay me to get access to it. It's pretty cool. It won't be around forever. First in the description if you want to check it out. I'll stop selling you things and talk about how to actually do this. First thing in the description, young man. Now, the problem isn't necessarily cortisol itself. The problem is that when an individual is exposed to prolonged psychological and physiological stress without enough opportunity to recover. You're making decisions every single day in your work and your life. You're solving problems, managing people, sorry about my phone. You're dealing with uncertainty, thinking about cash flow, growth, hiring, marketing, clients, and everything else that comes with the business. And those stresses are not going to go away. They're just not. So, rather than trying to eliminate stress, we need to learn to manage it and reduce the impact that it has. And that's by cortisol loading, okay, and making your personal life as wonderful as possible. So, introducing Charlie's 16-step cortisol loading protocol. I don't know why I put that one there. Um you got him? >> I got it. >> Thank you. Okay. >> [laughter] >> Now, you don't have to do all 16 of these things, but I do them pretty much every single day. There's Borat's approval. Let's get into it. Number one. Proper deep sleep. I'm going to run through these real quick. Don't worry, I'm not going to keep you forever. So, just sleep for 8 hours. Sleep at the same time and wake at the same time. Sleep in a cool, dark environment. Do not drink coffee. Do not drink alcohol. Do not eat 3 to 5 hours before bed. Take the supplements that are down here, and track your sleep with Oura or Whoop. Number two, resistance training. Lift weights. You'd be surprised just how much of a difference this can make or some sort of similar, you know, resistance training. I don't care if it's CrossFit or Hyrox or calisthenics, just something, right? Train to failure for hypertrophy stimulation. Do not overtrain. This is a big problem. If you overtrain, i.e. you do too much volume, you will fry your central nervous system. You're not trying to be a bodybuilder, you're trying to be a millionaire. There's a big difference. Three to four times a week is enough. I train three times a week. Do not train close to bed and progressively overload. Number three, cardiovascular training. Run, cycle, or swim. I don't care what you do. I do incline walking treadmill for zone two, so I just burn fat on the treadmill. It's not that fun, but it gets the job done. And this will drop your resting heart rate. Honestly, one of the best indicators to whether or not you're healthy and have a good regulated body is your resting heart rate at night. Mine sits between like 45 to 47. The lower you can get yours, the healthier and probably, you know, better you're going to be. This will improve your nervous system function and obviously your ability to tolerate stress. Just do your cardio, okay? Proper nutrition. So, you need to eat properly. Like it's very difficult for your body to deal with stress and recover from stressful situations if you're giving it things that produce more stress. Like if you eat loads of seed oils, you're literally raising oxidative stress in your body, which completely ruins your cells. And if you're ruining your body on a cellular level, it's very difficult to deal with anything, let alone the stresses of running a business. So, these are my This is my protein intake. Get carbs, get fats. Do not do extreme diets, okay? I've tried carnivore, I've tried OMAD, I've tried vegan, I've tried everything pretty much now. Keto, paleo, you name it. Just eat a clean balanced whole foods diet. I've really come full circle with that. I've recommended lots of diets in my time, but now I just eat normally, right? Take electrolytes and have consistent hydration, and just eat single ingredient whole foods. It doesn't really matter what you eat as long as everything you eat only contains one ingredient, maybe two max, okay? Um Carnivore was all right for a bit, but then um you know, after a year or so of ketosis, you you start you start descending into chaos. And vegan ruined me from day one. I I I wouldn't recommend vegan because it it turned me into a bit of a soy boy, but it's up to you. It's up to you. Uh literally, you know, cuz you have to get so much [ __ ] from soy. Too many lentils. Anyway, I am 9% body fat. Now, something about being 9% body fat encourages you to tell everybody that you are 9% body fat, so I'm sorry about that. But this is what I ate to cut from 86.5 kilos to 76.5 kilos in 12 weeks. So, I did a cut recently. I'm telling you about it because I did it and you need to know about it cuz everyone cares about it, obviously. This is what I ate and these are my macros and I am 6'2. Right now I'm 76.5 kilos, 28 years old. So my BMR, like my basal metabolic rate of how many calories I burn just by my body existing is probably like 2700. So I'm in a pretty decent deficit and I lost 10 kilos and I'm telling you about it, blah blah I'm going to jump scare you with a shirtless picture of me. There I am. There's my >> [laughter] >> I had to make a joke out of it. But number five, and it all of the things I just mentioned lead into this, body composition. It is so much Okay. Let me tell you something. Have you noticed something interesting about male influencers? Probably not because you don't pay as much attention as I do cuz you're not [ __ ] weird. But what you'll notice is if you look at all of the big successful male influencers, the most popular ones, right? Nine times out of 10, eight times out of 10 they will have something in common. They're all [ __ ] shredded. And I'm not saying that like you need to be shredded to become a male influencer. What I am saying is that a lot of male influencers that are very popular, are very rich and successful and there is a direct correlation between having a low body fat percentage and being absolutely loaded. Now I'm not saying that being shredded is going to make you rich, that's not true at all. But my point is that being lean is going to help you deal with stress and it's going to help you basically your body is more fine tuned, your resting heart rate drops, your HRV spikes and your body's just more tuned to deal with stressful situations. This is what we would have looked like when we were hunting buffalo on the plains of Africa, which is probably the most stressful state we could ever exist in. Being fat is not going to help you and there's no real excuse. And also let me tell you something, do not bulk. Like bulking is one way to absolutely ruin your gut, ruin your body and yeah. You probably want to be between like 10 to 12% body fat. 11% is where testosterone production is supposed to be most optimal. This is not for women specifically. If you're a woman and you get to 9% you you might not look very well. I don't know actually, I'm maybe unless you're a bodybuilder, but either way, whatever. Blood work. Now, you don't have to do this. This is an extreme one. Um, but I get my blood tested every 3 to 6 months and I assess the following things. Number seven, digestive health. Poor digestion itself is going to wreck your ability to cope with stress. Like, if your gut health is ruined, you get this thing called leaky gut syndrome, which is where like all the toxins in your gut literally leak into your bloodstream and then cause inflammation and brain fog. One thing about being hyper calm and one thing about having no cortisol like low cortisol is you have super low body inflammation, so you're super clear and you're super alert and you're super aware and there's there's none of this weird brain fog sort of sitting around, which means you can make better decisions, be more patient, be more rational, be a better leader, all the things that make you rich. You want to optimize fiber intake, food quality, and meal timing and size. Um, one thing I used to try and do is one meal a day like that OMAD thing. The problem with OMAD is like you you basically try and consume like 2,500 calories in one sitting and then your your gut is just like, "What the [ __ ] have you just done to me?" And that And suddenly like all the blood in your body has to go to your gut and then you can't do anything for like 3 hours and it's not that great and then you you [ __ ] start going all weird. But you want to focus really heavily on your gut health. You want to supplement for it, drink bone broth if you can, and take care of that damn microbiome. Because if your microbiome in your gut is unhappy, then you are also probably going to be unhappy. The host must take care of the guests. Right, supplementation. Um, base this on your blood results, keep it simple. I'll take like 20 supplements every day. I'm not going to tell you which ones because it's specific to my blood work, but it helps. Daily movement. This is huge. This is honestly like the most simple thing and like one of the highest leverage things you can do. Um, just go for a walk every day. And I know that might seem like a weird sort of prescription, but if you can get 10,000 steps a day, you are going to get leaner, you're going to burn more calories and stuff like this. But if you do a if you do a walk with no stimulation, like no phone, you no music, what your brain What will What will happen as you're walking is your brain will just start dealing with things. And it will start problem-solving and processing information. And I will typically do this at the end of every single day if I have the time for an hour, 45 minutes, even if it's just half an hour. It just gives your body the ability to sort of decompress and comprehend the stimulus of the day and, you know, converge on it, understand it, process it so that tomorrow you can take more stress on. Time outdoors is huge. Just spend time in day daylight if you can unless you're from like Russia or something. Sorry about that. Um but just spend time in nature or green spaces where possible. This is [ __ ] huge. And I I didn't I I underestimated how important this was for cortisol regulation and calmness. Have a social life, guys. Like this is so overlooked. Look, I know that you might think that you're some bad boy sigma that doesn't need any friends. And you know, you you enjoy, you know, doing push-ups in your room and shadow boxing at 3:00 in the morning and you think you're this idiosyncratic god child that doesn't need friends and no one's like you. I get it. I've been there. But trust me, like spend some time with friends, your family, or your partner. Like other people, other human beings are like regulatory mirrors. And when we're around other people, they they keep us in check and they keep us accountable and they keep us sane. You do not want to exist in isolation. Now, there are going to be times in your entrepreneurial career where you aren't going to see anyone for months on end. And that's fine, but that's not a long-term solution and it's very unhealthy in the long term. We are by nature social animals. I don't want to hear you saying, "Oh, but I'm really introverted and really special." It's probably just not true. It's something you've told yourself to isolate yourself to r- ruminate and exist in the constant state of anxiety and depression that you might exist in. I hope you don't, but maybe you do. Isolation amplifies stress. And I will typically see friends or family and spend intentional time with them three to four times a week. And honestly, you'd be surprised just by how damaging loneliness actually can be on your cortisol levels. I And like it's you know, one of the easiest ways to deal with a stressful situation is to just talk about it. And I know that you might not want to do that, but it really helps. I mean, my grandmother always said a problem shared is a problem halved. I don't think she came up with that quote, but she told me she did. Um, sports and hobbies just like this gentleman here, um, which is licensable, apparently. Um, what do you think? >> Very good. >> Yeah, so you like him? >> know how licensable they actually are. >> What do you reckon his handicap is? >> Uh, easily over 30. >> Over 30? I thought he'd be scratch, mate. Look at you. He looks like he looks like me after I've just hit a Princess Diana. Shouldn't have used the driver, boys and girls. Okay, anyway, >> [laughter] >> um, sports and hobbies. Um, develop a hobby or two unrelated to work. And this is really important, right? Um, disengage your brain when you do this. Ideally, socialize when you do it as well, so you can sort of get two birds in one stone. I'll play paddle sometimes. Don't worry, it's not my whole personality. I know that it can be. And I play golf sometimes. I'm [ __ ] at it both, but it's nice just to have something unrelated to work that can be a social occasion, that also increases your fitness levels, and will have you looking like that young man. Regular vacations. Take time off every 3 to 4 months. Ideally, you want to try and take a week off every 3 months from work. Sometimes it's not possible, sometimes it is, and that's okay. But you just want to make sure that you have something to not look forward to, but you've got to realize that your body and your stress levels, and the way that your body works, if it knows that there is scheduled time off for it to process all the stress and deal with all the stress, it will be a lot more willing to do so. Now, number 14 is not a very technical term, psychological stuff. You want to say no to more things. Now, I know that I'm giving you 16 things to do, which is, you know, painfully painfully ironic. Um, but you really want to delegate things. You want to say no to things. You want to set firm boundaries in the relationships. This is a really important thing here, right? Boundaries. If you have friends, if you have a girlfriend or boyfriend or parents or siblings or whatever, which I hope you do, um you need to have personal boundaries. Like, if someone says something in a certain way, you need to be able like something that a lot of people are really struggling with at the moment is assertiveness. Do you know the second most popular form of psychological clinical treatment beyond depression and anxiety is assertiveness training. So, if you went to a clinical psychologist, the third most popular treatment would be assertiveness training. Because for some reason everyone's just a [ __ ] and can't set boundaries. So, if, you know, you get a text from a friend saying, "Hey man, um I I need this. I need that. Can you go and do it for me?" If Just say no. Like, you're allowed to do that, okay? And you need to have boundaries and especially in your intimate relationships and stuff because you just need to have like clear-cut places where people can go and people cannot go. And I'm talking like mentally, physically, spiritually, whatever the [ __ ] I'll let you figure that one out. Be kind. Treat people well and just try and do the right thing. Something that is really stressful is like being psychotic and manipulative and I mean if if you've got a good conscience. Just be a nice person. Like, be kind to people. Be sweet. Treat them well and you'll be so surprised like how A you expect this from other people in your life, but B it just makes you feel pretty good and it makes you feel like a cool person. Stop lying. If you lie all the time to like your friends and your family and relationships, like what happens is now you spin this like false reality and people's perception of you is not real, which means you need to maintain that perception, which means you cannot be authentic with yourself, which guess what is quite [ __ ] stressful. And then also, you basically have to now keep a track of all of these lies, which is incredibly cognitively demanding and not fun at all. Don't lie unless it's with really good reason, right? Um and try and stick to your word. Assert yourself and do not let people take advantage of you. And this one one huge. Just remove toxic people from your life. There is no need or excuse. I don't care what level of trauma bonding you're doing with that relationship of yours. If she's toxic or if he's toxic, get them out of your life. You do not need them. You will be fine without them. Ambient music. This is an interesting one. This is like a This is really important. A lot of people don't think too much about the music they listen to. You've got to think about this. Music is a stimulus. Okay? And when you listen to music, your brain receives it as information. You know, light is information, music is information, taste is information, whatever, you know, stimulus you want. When it's super loud and super aggressive, your brain has to process that information and, you know, deal with it in the same way that, you know, if you were eating food or whatever, like if you if you're looking out and you see things, what you're seeing is your brain processing information in real time. Anyway, that doesn't really matter, but my point is is you want to stop blasting your nervous system with ridiculously loud, heavy music. Now, there is a time to do this when you're trying to go for a one rep max on deadlift in the gym. Or there is a time to do this when you're, you know, in a nightclub with your friends or it's a birthday party or whatever, you know, or you're driving and you're having a great time. But what a lot of people do is they'll wake up, they'll get in the shower, and within 10 minutes of their body rising, they're listening to like [ __ ] Central C in the shower at full blast. And it's not really good for your nervous system. It's okay if you're doing things like this, um, but like before bed, just after you've woken up, just give your brain a [ __ ] rest. Like, you don't you don't need to be like this jacked up like dude that's just constantly going just like let it sit. Let it relax. Be calm. Be easy. Okay? Listen to ambient music. Super quiet and it's really soothing. And I've got some examples for you here. This is my favorite. Maybe you can see this. 10 hours of construction sound. It's obviously It's obviously I love sending that to people. I'll send it to like friends of mine and be like, "Hey, I've got this great playlist to work to." No, but this is a good one. Meditate in Skyrim atmosphere slowed. Anything by Temple of Serenity on YouTube, Obsidian Sound Fields, Minecraft music, Long Ambience by Moby. There you can find them on YouTube, guys, but like if you're working or if you're just like vibing and you just want a bit of music, you want to chill out, just listen to ambient music. Put it on nice and quiet. Or something I'll try and do often is listen to like just really quiet liquid drum and bass. No no lyrics, no vocals. Maybe it's a Bristol thing, I don't know, but you know, ambient music, not this super loud, super aggressive stuff you're used to. Oh, mate. And there's there's a video on YouTube called um and we'll kick this in. There's a video on YouTube called 10 hours of silence interrupted infrequently by a falling metal pipe. Yeah, if you want to raise your cortisol, that's one way to go about it. This is going to sound [ __ ] weird, all right, guys? Shower shower showering in the dark. Now, just hear me out for a second and and I encourage you to try this. Just try this later before bed. It'll make you feel like you're some sort of like feral mammal >> [snorts] >> in the rainforest. Um my friend George once told me about this idea. It's funny, actually. Of a shower orange. Where you know, usually if you're eating like a citrus fruit, it creates a real problem of, you know, sticky mess. But if you But if you eat it in the shower, it nothing like it there's no mess. And all the aromas will fill the anyway, whatever. >> the orange peel? Where does that go? >> Oh, you just stamp it down the drain, mate. >> [laughter] >> I can just That's Yeah, we worry about that after the showering. Anyway, showering in the dark, it works really well. Um it is actually scientifically proven. Now, I don't know if this is actually scientifically proven because I saw it on an Instagram reel someone sent me. Um but I'm going to say it is cuz I'm going to assume it is cuz it seems to work for me. Um showering in low-light environments actually regulates the central nervous system and massively reduces stress levels. So, in my shower back home uh here in London in Kensington, cuz I live in Kensington, who would have known, um I have these red lights and I turn them down real low and I'll take a really long hot shower in the evening and I come out of that [ __ ] feeling like a newborn child. Like you just you feel so that they don't feel particularly calm, do they? But But you know, you you get the point. You feel pretty calm and pretty easy afterwards. Just give it a go. Shower in the dark, listen to some chill ambient music and you'll you'll feel like some sort of like monkey in the rainforest, but like a nice monkey, if you know what I mean. >> You can have the orange. >> Ah, yeah, you can have an orange or a grapefruit. Um bonus advice. I don't know what Joe Biden's got to do with it, but it made me laugh when I was making the slide, so um long-format content. Now, I'm going to say this as politely as I can. Stop watching short-form content, you little freak. Think about what you're doing for a second here when you're on TikTok or Instagram Reels or YouTube. I know they're funny, I know they're humorous, I know that you find them amusing and that you get to share with your mates because short-form content it it just fries your central nervous system because your brain, like it it you're you're swapping every, you know, the stimulus is being swapped every 5 to 10 seconds. And what this does on a physiological level is is no good because if you think about it like when you're when you're looking at a screen, you're you're in the screen. You're not You're not Think about this video right now and I'm just going to make you meta-aware of this to freak you out, but like you're watching this video and it's almost like you're in the room with me. You're immersed in this experience and that's how the human brain works, right? When you're scrolling through short-form content every 5 to 10 seconds, what you're basically doing is telling your body the environment has shifted. The environment has shifted. The environment has shifted. And on some, this is my theory, on some deep physiological level, that causes some degree of stress to your body because your body's trying to constantly process a new environment. Whenever you walk into a room or, you know, a situation of any matter, a new environment, your body is immediately scanning the room to figure out if there's threats. And that just happens whether you like it or not. When you're at home, it doesn't really happen because your body's so familiar, but whenever you're out and about in a new place, your body will naturally be looking for these threats. And I have this theory that every time you scroll through a new reel, you're triggering that response in some level, which might be why after you finish your short-form scrolling session, you probably don't feel too good about yourself. So, as some examples of long-form content, um just watch movies or long-form YouTube videos. Zander Budnick has got a really good YouTube channel, very good for low cortisol content. Like, he'll make like 2-hour-long videos about him surviving in the rainforest. Or The Outdoor Boys, just typical sort of like low stimulation, low cut frequency, low editing, long-form, hour-to-two-hour-long videos about dudes just doing stuff. So, that's the 17 things. I was supposed to give you 16, but I gave you a bonus. You're welcome. Now, if you want, I have about 1,000 hours of material on how to get rich and videos on how to get rich and make a ton of money beyond what I do here on YouTube. And currently, if you want to get access to it, I can give it to you for 90% off without actually having to pay me anything. It's a pretty unique deal. Um we've got a partnership for our um sort of get-rich mentorship with a 2.5 billion-dollar web services company. And um if you want to get access to all of my stuff without paying me for it through the partnership, then you can apply to do so with the first link in the description. And really, the only reason you would do this is to speed up the process of making a [ __ ] ton of money. This is first come, first serve, and this opportunity is only around for as long as my wonderful partners at this company are feeling generous. So, if you go there and it's not a thing anymore, then I'm sorry, but you've missed out. So, if you do want to do that and learn a little bit more about what I do beyond these videos and just how to basically get really [ __ ] rich as quick as you can, then, you know, it's in the description. And if you don't trust me, that's absolutely fine as well because you might be new to this channel. Just click the second link and you'll be taken through to my free community, which has 2 weeks of completely free training on how to start your first business and get to that 10k a month. So there's like I think 14 videos you can watch, very deep long form videos about how to make money, how to change your brain and all those good things. And that is all. Thank you for watching my wonderful presentation.