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Full Mental Health Guide For Men (This should be your priority right now) — Transcript

by Hamza · 26,404 words · 3,749 segments · language en · Watch on YouTube

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0:00jeffrey's been struggling for years and
0:01he doesn't understand why he wants to be
0:03motivated and disciplined to do his work
0:05to go to the gym and eat clean but he
0:07keeps making the wrong decisions he
0:08keeps choosing to eat the junk food even
0:10though he wants to lose weight he keeps
0:12procrastinating even though he wants to
0:14be productive it's like he's fighting an
0:15uphill battle he's swimming upstream if
0:18only he knew that there was a real
0:19reason why he was struggling
0:23adonis
0:25adonis struggled when he was younger too
0:27just like jeffrey sometimes adonis would
0:29procrastinate when he was sent forward
0:31into the trials and tribulations of his
0:32tribe adonis faltered he slipped he
0:34fumbled he was lazy but slowly and
0:36surely he figured it out he realized
0:38that it was not the physical world that
0:40was causing this it was the mental and
0:42so adonis vowed to improve his mental
0:44health i'm not exaggerating when i say
0:46that this is the single most important
0:48video that you will ever watch on
0:50youtube it deserves your absolute full
0:52attention and that's something that we
0:53don't really give these days by now
0:55you've already scrolled down to the
0:56comments and your attention is so
0:57dispersed if you want this video to
0:59change your life if you want your life
1:01to change forever after watching this
1:02video give it your full attention that
1:04means no scrolling down constantly to
1:06the comments to look for more dopamine
1:07no checking your phone like a jeffery no
1:09opening up other tabs and scrolling down
1:11to the other suggested videos because
1:12what you will learn in this video you
1:14have never been taught before and i'm
1:15being serious when i say that the
1:16information in this video
1:19will save your life and it might be the
1:20knowledge that you need to
1:22this little flight
1:25ruining my mental health and it might be
1:26the knowledge that you will eventually
1:28need to pass on to one of your male
1:30friends who needs it in his darkest days
1:32i'm gonna tell you to do something that
1:33you've never seen a youtuber say before
1:35i want you to dislike this video right
1:37now literally scroll down and dislike
1:39this video right now my intention is you
1:41follow the rest of this guide you give
1:42it your full attention you try your
1:44absolute best with the practical steps
1:46that you're gonna listen out to you're
1:47gonna significantly improve your mental
1:49health within just two weeks you're
1:50gonna have the best mental health you've
1:52ever had in your life when you
1:53experience that huge increase in mental
1:56health come back to this video and
1:57change your dislike for a like if you're
1:59watching this video weeks or months or
2:01years into the future of when it was
2:03uploaded and this video is still
2:04circling around the youtube algorithm
2:06that means it's effective that means
2:07that hundreds maybe thousands of young
2:09men have found that this guide has
2:11really helped them they literally took
2:12the time to come back and change their
2:13dislike to alike there's one major thing
2:15that you need to understand about the
2:16problems that you're experiencing across
2:18the nation you know you want to study
2:20but you just can't seem to motivate
2:22yourself enough to do it you lack
2:24discipline you've been struggling with
2:25some of the habits like exercising or no
2:27fap or eating clean like you've really
2:28wanted to lose weight you really want to
2:30eat clean but your brain for some reason
2:31just keeps choosing the bad option even
2:33though you don't even want to do that
2:34you keep over indulging in in youtube
2:36and porn and video games and social
2:38media you're struggling with negative
2:40thoughts and you just feel quite bad if
2:42you've been experiencing all these
2:43problems you've been looking at it the
2:45wrong way and no one has explained this
2:47to you yet these problems that you're
2:49experiencing are not actually problems
2:51they are all symptoms of the real
2:54problem these things procrastination are
2:56poor diets lack of motivation lack of
2:58discipline they're all symptoms of
3:01poor mental health everything that
3:03you're struggling with right now is not
3:04a singular problem it is actually just a
3:06symptom of the biggest problem in your
3:08life which is poor mental health if we
3:09improve your mental health then all of
3:11these symptoms slowly start to dissipate
3:13by themselves because think about it
3:14you've tried to focus on these things
3:15you've tried to really clean up your
3:16diet you try to really really be
3:18productive and you watch all those
3:19productivity videos but nothing really
3:20seems to create a significant difference
3:22you've tried to ease the symptoms that's
3:24not the right way to go about it we need
3:25to fix the actual problem and the
3:27problem is mental health after you
3:29finish watching this guide you're going
3:30to feel a lot more positive you're going
3:32to feel pleasant you're going to be able
3:33to sit out and enjoy life without
3:36needing to be hyper stimulized that's a
3:37very big problem these days you'll be
3:39able to take control of your thoughts
3:41not always thinking like negative
3:42belittling things about yourself one of
3:44the best benefits that you're gonna get
3:45from following this guide is that work
3:47will start to feel fun like you'll
3:49actually crave sitting down and doing
3:51work it'll feel nice not to
3:53procrastinate you'll get higher grades
3:55in school you'll become more intelligent
3:57you'll find that you're just being way
3:58more productive one of my favorite
4:00benefits that you'll get from following
4:01this guide is that you will build the
4:02best physique of your entire life when
4:04you've improved your mental health you
4:06see your mental health dictates the
4:07choices that you make and you'll
4:08automatically make healthier choices
4:10when you've improved your mental health
4:12let's begin with the guide and first
4:13we're going to start by getting you a
4:15before picture you know like in fitness
4:17body transformation pictures there's a
4:18before and after we're going to get your
4:20before picture for your mental health
4:23and that is your mental health score
4:25right now the top link in the
4:26description is the uk's national health
4:28service the nhs they have a mood
4:30assessment which gives you a depression
4:32and anxiety score click on that top link
4:33and follow that quiz it takes like two
4:35minutes this guide is gonna be very
4:36practical i'm gonna tell you a bunch of
4:37times to like scroll down click on this
4:39link do this right now do this make sure
4:40if you really want this guide to change
4:42your life you follow every single
4:43practical step that i give you need to
4:45adhere to those practical steps for you
4:47to really invest into this and take it
4:48really seriously so now is the time
4:50pause the video and go to the top link
4:52in the description and take that free
4:53online assessment and then once you've
4:55done it you'll be given a depression
4:57score and an anxiety score take a
4:59picture note that down save it on your
5:01phone take a screenshot find a way to
5:02save that you should only continue
5:04watching this guide if you have your
5:05depression and anxiety score our goal
5:07with this guide is to half the symptoms
5:09half the numbers that you have so for
5:11example you got 14 for depression and 16
5:13for anxiety in that online mood
5:15assessment score we're gonna half it to
5:17seven for depression and eight for
5:18anxiety in just two weeks that's the
5:20goal for this i will feel like my work
5:22here is successful and i will feel proud
5:24of myself if you have half those
5:25symptoms in two weeks from now i'm going
5:27to tell you my story related to mental
5:29health and you can skip this section if
5:30you want to if you just want to go
5:31straight into the guide although i do
5:33think there is going to be some kind of
5:34value if you sit through and just listen
5:36to my story because you'll find that
5:37you'll be able to relate to me and the
5:39more you can relate to me the more that
5:40you'll kind of take my advice seriously
5:42i didn't realize that mental health was
5:44a thing up until just a few years ago
5:46but when i look back especially at times
5:48in high school when i was 14 15 16 years
5:51old i was definitely experiencing the
5:53symptoms then without realizing it i was
5:55having quite negative thoughts i was
5:56quite anxious always like worrying about
5:58you know if the teachers would call my
6:00parents and tell them that i was
6:01misbehaving i struggled a lot being able
6:03to concentrate in school so imagine
6:05you're in the classroom and the teacher
6:07you know is at the front of the room and
6:08she's trying to teach you something
6:09she's writing down on the board she's
6:11talking to the class and i would want to
6:12concentrate i would want to get high
6:14grades in school i just couldn't
6:16concentrate on what she was saying she'd
6:17be talking to us and my mind would just
6:20be thinking about other things that were
6:21totally irrelevant to my studies i was
6:23very consumed in video games and this is
6:26a psychological term called escapism
6:28which is kind of like escaping reality
6:30and instead going into this virtual
6:32reality where we can be and do whatever
6:34we want because in real life i was
6:37a sad anxious lonely abused little kid
6:42with not a lot of confidence not a lot
6:43of friends no attraction from girls but
6:46in the virtual world in the video games
6:47that i would play i was a warrior i was
6:49a chef i was a knight i was a magician i
6:52got to try all of these different lives
6:54and so it was so nice to be able to play
6:55video games and really just obsess over
6:57them in my mind i had other symptoms as
6:59well i was binge eating so imagine a 14
7:01year old and i just had this
7:02uncontrollable urge to just eat as much
7:04junk food as possible why was this
7:06happening why did i have poor mental
7:08health at this age i was traumatized and
7:11i was getting more and more trauma every
7:14single day i was being abused at home
7:15abused by my family i was being abused
7:18in school honestly like school was
7:20traumatizing by itself and a teacher is
7:23unhappy with you and you can't
7:24concentrate or maybe you know i was
7:25talking in class and the teacher like a
7:27grown adult would get close to my face
7:29and scream and threaten me some of the
7:31teachers knew what was happening at home
7:32i was getting abused i was getting like
7:34physically emotionally hurt by my
7:36parents by my brother and some teachers
7:38knew what was happening and they would
7:40threaten me they'd look me in the eyes
7:41with a certain look on her face and just
7:44say something like i'll call your father
7:46and we'll see what he'll do to you we'll
7:47see what he has to say about that when
7:49you're i was going to say when you're
7:51young honestly at any age if you feel
7:53compulsively unsafe and you kind of have
7:56to stay in that situation you can't you
7:58know fortunately be able to like leave
8:00your home or get out of like a dangerous
8:02situation when you're stuck there like
8:04you're stuck with your family you're
8:05stuck in school your body and your
8:06nervous system and your mind deteriorate
8:09very quickly and suddenly you're put
8:11into this everlasting fight-or-flight
8:13feeling and you can probably relate to
8:14this if you can relate to the
8:15experiences that i've just spoke about
8:17and you've experienced things like
8:19trauma and parental abuse and you could
8:21probably relate to this feeling of your
8:23fight-or-flight system just always being
8:25activated so there's like two systems
8:27inside of our body one is the fight or
8:28flight and the other one is rest and
8:30digest so the rest in digest is what
8:32should happen 99 of the time your heart
8:34rate should be low your entire body and
8:36your all your organs and all that
8:37sciency stuff is just working exactly
8:39how it's supposed to and maybe one
8:41percent of the time every now and then
8:43in a moment of extreme stress and danger
8:46we should kick into fight or flight and
8:47you know really kicking like this is
8:48actually a good system to have we
8:49shouldn't hate on the fight or flight
8:51system inside of us it's just that
8:52sometimes especially in the nature of
8:54child abuse when you're stuck in that
8:55environment like i was when i was a
8:57child realistically like if i give you a
8:58very specific example i don't want to
9:01create pictures in your mind that can
9:03trigger you or anything so you should be
9:05warned that like this entire video is
9:07going to be discussing mental health
9:08abuse trauma everything anxiety fight or
9:11flight everything stress so just be
9:12warned that you will feel yourself
9:15getting triggered in a trigger like i
9:17don't like that word because it's too
9:18many like soft people have used it but
9:20you will find your emotions if you're
9:22really aware of them as you watch parts
9:24of this guide will be spiked and that's
9:25okay just be aware of it as i tell you
9:27the story or you can skip forward so a
9:29realistic example of something that's
9:31practically happened in my life let me
9:32give you one example so you can
9:34so you can know in high school we had
9:36these planners that's what we would call
9:38them planners which is like a a booklet
9:40which has like the days of the week and
9:41you put in your homework there and
9:43there's like comments from teachers so
9:44if you got a comment from a teacher it
9:45was usually like a bad thing you know
9:47the teacher would like say okay give me
9:48your planner and she'd write a letter to
9:50your parents right there and you have to
9:51show it to them and stuff and so my dad
9:53would check my planner every couple of
9:55days every week or so to see what
9:56homework i had had and there was this
9:58one particular time where he asked me to
10:00see her and he saw that there was a
10:01homework that you know had been set and
10:04then he noticed that that homework was
10:05due tomorrow like the day after we were
10:08reading it and within an instant he
10:10slapped me hard and he got angry and
10:13he's like why have you left it for the
10:14last day it was just a small like little
10:16small i forgot what it was but
10:18essentially like the teacher set it on
10:19that day so she set it on that day and
10:21she said oh yeah just like quickly do it
10:22for tomorrow and just like that like i
10:24still remember it's till this day and
10:25i've made a lot of progress that i don't
10:27really feel activated as i tell you the
10:29story which is a very very good sign i
10:31can't explain to you like how much like
10:32i will tell you more of my story but i
10:34can't explain to you like i've put in a
10:35lot of work into this but that was just
10:37one experience and so that one
10:39experience of your caregiver suddenly
10:41attacking you you know it jolts that
10:43fight or flight system inside of you and
10:45suddenly as a little kid like you feel
10:46defenseless and you know like i'm always
10:48i'm like a freezer every time i would
10:50get hit by my parents i just kind of
10:51freeze there and just stop or the kids
10:53maybe they'd run away or the kids they'd
10:55like fight back or anything i was always
10:56a freeze and so when this would happen i
10:58just you know i'd freeze my dad
10:59screaming in my face being violent being
11:01aggressive then my mum would come in and
11:03it's like you know just chaotic in the
11:04family just one experience like that can
11:07be traumatizing and so trauma is when
11:09we'll go into this more often but like
11:11as i tell you these words i don't
11:13particularly feel activated but i can
11:15tell by the way that i'm talking my mind
11:17keeps like going blank for a split
11:18second i keep stopping my sentences you
11:20can see that it still affects me and i'm
11:22so just one instant like the story i've
11:23just told you that can be traumatizing
11:26of itself your caregiver attacking you
11:28and you being really scared and so you
11:30can literally get form of ptsd from just
11:33one instant like that but if you've
11:35experienced childhood abuse you know by
11:37your parents and it's consistent and
11:39it's over the long term hundreds of
11:41incidents like that that's when this
11:43like mental health issue really started
11:44to get a lot more serious and so when
11:46i'm about 15 16 17 years old this is
11:50when i first started to notice violence
11:52aggressive thoughts in my mind and i've
11:54never really been a violent person
11:56there's only been a very few select
11:58times that i've physically hurt another
12:00man i've never heard like woman
12:02physically before there's been a few
12:03times where i've like fully hurt a man
12:06but i've had a lot of violent thoughts
12:08and they started around age 15 16 and it
12:10didn't feel abnormal you know sometimes
12:12you don't really question the kind of
12:14thoughts that you get because you're
12:15just so used to them when i look back
12:17now and i don't really get these kind of
12:18thoughts anymore there was a lot and it
12:20was very worrying because you might
12:22maybe you're experiencing this like
12:23you've got to understand i feel like
12:25this part of the video is all over the
12:26place because i'm like recounting
12:27experiences i don't know if there's
12:28going to be value in the words i'm
12:29saying right now but i will sort of
12:31um reframe myself soon and take a big
12:34deep breath after we're done with my
12:35story and then hopefully i'll be able to
12:37instruct you for the rest of the course
12:39age 15 16 onwards a lot of violent
12:42thoughts in my mind aggressive thoughts
12:43and to be you know totally authentic i'm
12:45going to walk you through one of the
12:46random thoughts i would get usually
12:48there would be when i was in the gym my
12:50brother built like a home gym in our
12:51garage very simple like bench press
12:53squat rack whatever so i've been uh
12:54listening to like music and stuff and my
12:56mind very very frequently very
12:59frequently would imagine someone being
13:02hurtful towards me maybe my family
13:04member maybe a stranger someone being
13:05racist someone's saying something
13:06someone bullying me someone like picking
13:08on me they would imagine that and i
13:10would get a sense of satisfaction and
13:12confidence when i would vividly see
13:14myself very vividly hurting them and i
13:17would somewhat be acting this out in
13:19real life one of them would be like
13:21there's some guys walking past me and
13:22for some reason he just calls me a pack
13:24he's you know he's been racist i start
13:25fighting him we fall to the floor i've
13:27gotten the strength advantage like the
13:28upper hand and then my mind generates
13:31these very vivid thoughts of me gouging
13:33his eyes out crushing his face and
13:35imagine having thoughts like this
13:37very frequently at this point from what
13:40i can remember let's say i'm 16 years
13:41old 17 18 years old it would happen 10
13:43times a day i'd be in school i'd be in
13:45you know college or whatever trying to
13:47focus on what the teacher's saying and
13:48suddenly i just have one of these like
13:50emotional outbursts in my mind then
13:53things got a lot worse and so that was
13:55already a pretty bad existence but
13:56things got worse i eventually left my
13:58family home and i moved to university so
14:02i started having the time of my life
14:03i've left my family you know i can be
14:04like the kind of man i want to i started
14:06getting girls i started like hooking up
14:07and going to parties and clubs and
14:09making new friends and being loud and
14:11drinking and taking drugs and that
14:12spiraled very very quickly my biggest
14:14aim when i went to university was not to
14:16study or to be a good student or
14:18anything it was literally just make
14:19friends and just sleep with women and
14:22that's entirely what i focused on and
14:23you know it's very fun making progress
14:25to your goals especially as a young man
14:27and you know you're kind of carefree
14:28you're like an idiot so you're like oh
14:29yeah you know i slept with three girls
14:30last week it's so amazing and the
14:32culture that this put me into that i put
14:34myself into this sort of drinking drugs
14:38partying nightclub environments it's
14:40very anxiety-inducing you go to like one
14:42of these clubs let's say in the uk and
14:44you know it's a bunch of students there
14:46people don't really realize this about a
14:47club or a party because a lot of people
14:49like kind of lie to themselves and and
14:50say like you know they go to the clubs
14:52or the auto parties just to have fun and
14:53dance with their friends and stuff but a
14:55lot of people don't really see the
14:56evolutionary psychology that's going on
14:58here it's a very very primal environment
15:01because the underlying reason why men
15:03are going to this kind of environment
15:05are parties and clubs is because they
15:06want to hook up with the girls there and
15:08the underlying reason why the girls
15:09there go and spend hours getting ready
15:11you know makeup and stuff and a lot of
15:12girls lie and say like oh no it's just
15:14for myself i'm just you know they say
15:16the but the underlying subconscious
15:17reason why girls go there is because
15:18they want to get the attention of the
15:20guys who are there and a bunch of girls
15:22also do want to hook up too so it's a
15:23very very primal environment it's full
15:25with a bunch of like guys at the peak of
15:27their testosterone levels drinking in
15:29groups of them a bunch of girls
15:31stressing in very like quite provocative
15:33ways very sexualized environments
15:35alcohol's flowing and so it can be a
15:36very anxious environment and i got like
15:38good in this environment and something
15:40if you've never really been to clubs or
15:41parties something you'll maybe find out
15:43all i can tell you is that every couple
15:45of nights there is some kind of like
15:46incidents there is a fight there is you
15:48know some arguments and it's not even
15:50that significant after a while just
15:52you're used to it we'd go out me and my
15:54friends and we'd always kind of know
15:55like oh yeah like you know we'd probably
15:56end up hitting someone today we'd
15:57probably end up like getting into like a
15:59tussle or arguments or shouting because
16:01this guy said this so this guy's bumped
16:02into him and so whilst i was over
16:04indulging in this environment and i was
16:06getting good at it i didn't realize how
16:08much anxiety it was really causing that
16:10you know that those same violent
16:12thoughts of like self-protection and you
16:13know to hurt another man they started
16:15compounding in my mind exponentially the
16:17origin for those violent thoughts for me
16:19would have been my family and it would
16:21have been you know the sense of like
16:22injustice from being abused by my
16:24caregiver but eventually it was very
16:25much compounded by this environment that
16:27i was getting into and then things got
16:29even more traumatizing i was the victim
16:32of a racist incident so in manchester
16:34there was a bombing like a terrorist
16:36attack in 2018 it was in the ariane
16:39grande stadium it was like a big musical
16:41concert and there was a terrorist attack
16:43there and a few days after that i
16:45finished work i go to the train station
16:48to go home and there's just so much
16:49commotion this yelling and what was
16:51happening was that there was two guys
16:53who were drunk who was screaming and
16:56being racist at a muslim woman wearing
16:58like a hijab and her little girl that
17:00she had like you know holding her
17:01clothes they're screaming in her face
17:03saying that she you bombed us like
17:05they're blaming her on the attack
17:06they're just you know they're crazy
17:08these guys are crazy and everything but
17:10i remember getting there seeing this and
17:11something just came inside of me for the
17:13first time like this was before i could
17:14fight this was before i was strong i
17:16just started yelling at these guys
17:17swearing at them it enraged me and i
17:20think what what enraged me more was not
17:23so much just the racist guys but the
17:24fact that there was lots of other people
17:26on the train station just kind of like
17:27buried into their phones you know trying
17:29not to pay attention to what's going on
17:30all the commotion and even the staff who
17:32work there but i get it's like a verbal
17:34commotion with these guys and you know
17:35it gets kind of scary there's two
17:37grown-ass drunk men in front of me
17:38screaming at me calling me like the
17:40and everything i get onto my train
17:42eventually
17:43i'm calming down a little bit and just i
17:45don't know where they walk past me and
17:46sit close to me and for like a 20 minute
17:48train ride they're just swearing loud
17:51racist everything everyone's silent on
17:53the train and we get off well i get off
17:56first i look back and they stand up and
17:57they see me stand up and they're like
17:59following me off the train you know i
18:00have to text my dad come in come like
18:02help this racist i literally still
18:03remember texting my dad this because he
18:05was waiting outside to pick me up and i
18:06text him this message saying racist on
18:08the train come inside quick and he
18:10starts calling me but i tell him i can't
18:11pick up i don't know why i didn't just
18:12pick up go on the phone call but i tell
18:14him like come inside and i walk
18:15downstairs in the train station he walks
18:16past me he's like what's going on what's
18:18going on then they walk down and then
18:19there's like a big like tussle and
18:20everything big fighting and this one guy
18:22he just keeps doing some creepy one
18:24of the drunk guys he just keeps like
18:27smiling in the really weird way and
18:29saying like okay come here like he's
18:30he's kind of got one hand behind his
18:31back and he's like come here just shake
18:32my hand just shake my hand and he just
18:34does this so much he does it to me he
18:35does it to my father a bunch of times he
18:37just keeps like trying to get close to
18:38us with his hand behind his back he was
18:40later on arrested and he had an 11-inch
18:42knife on him this was all on the news he
18:44was jailed for one and a half years he
18:46it would have been a lot longer but he
18:47didn't pull the knife out at any point
18:49or he was trying to wait for like the
18:50perfect opportunity the the police
18:52officer told me this like if you
18:53actually pulled a knife out then it's
18:54way higher but if you just have it like
18:56on your person then it's only classed as
18:57like possession of a bladed article so
18:59we've got one and a half years for this
19:01and my anxiety that same thing that i've
19:03told you about those violent thoughts
19:04man that
19:06they increased heavily and so all those
19:08symptoms that i had before like binge
19:10eating and violent thoughts they
19:11compounded so much more if i couldn't
19:13focus in school or university before
19:15this now it was just totally it felt
19:18impossible and the only thing that i
19:19really spent my time doing at this point
19:21was just waking up smoking weed and just
19:22binge eating food wanting to stay
19:24comfortable in my own little bubble and
19:25not even realizing that this was a
19:27mental health issue after this i
19:28struggled heavily for around one to two
19:31years and it's strange that i can kind
19:33of conclude those two years in just a
19:35single sentence so yeah i struggled
19:36heavily but when i think back to those
19:38hundreds of days where i woke up feeling
19:41depressed and so anxious where every
19:44single day i was seeing the physique
19:45that you know meant so much to me like
19:47fitness means a lot to me and i was
19:48seeing my physique and my strength and
19:50my skill my endurance all just go down
19:52every single day because i was choosing
19:53comfort over discipline i was just
19:55somewhat like scared to leave the house
19:57i never wanted to admit it but i just
19:58you know i it felt so much more
20:00comfortable to think to myself yeah i'll
20:01stay in all day i got into a
20:02relationship that was pretty toxic and
20:05not very loving and that was my
20:06responsibility that was my that was my
20:08fault i'll take full responsibility for
20:10that and it's sad man i literally i
20:11experienced somewhat of the height of my
20:13life at the start of university with
20:15like friends and and partying and girls
20:18and everything and my life just went
20:19straight down all because of mental
20:21health but what's interesting is that
20:23through all this i didn't even know that
20:24mental health was the problem it became
20:26more apparent to me after i finished
20:28university and i started looking for
20:30jobs and i got into that young person's
20:32existential crisis which you don't know
20:34what to do with your life the jobs
20:35you're working aren't really that good i
20:36started working a customer service job
20:39in a complaints department which
20:40literally would make me cry but and this
20:42is when i started to look into
20:43entrepreneurship and online businesses
20:44but i literally always struggled to
20:46actually being productive especially by
20:48myself in school we have like a teacher
20:50an authority figure maybe if you're a
20:52young man you have like your parents who
20:54are looking at you and saying okay do
20:55this work right now when you leave the
20:57education system you're not really
20:58prepared for that so you become your own
21:00boss and that became extra stressful
21:02because i just wasn't doing any work
21:04that i would set by myself i would say
21:05to myself okay i want to make this
21:07website you know i want to do like this
21:08business task today what do you think i
21:10did i'd wake up and i just started
21:12smoking weed and then i didn't do the
21:13work and it was at this time age 21
21:16where i luckily just stumbled upon
21:17people talking about improving their
21:19mental health on reddit there's like an
21:20online discussion of like mental health
21:22resources it was the start of the
21:24coveted lockdown this period of my life
21:26changed everything i started researching
21:28mental health learning things about
21:30depression anxiety gratitude mindfulness
21:33all the practical no bs things that we
21:35can implement for free that will improve
21:37our mental health and that's what you're
21:38gonna learn in this guide i've said many
21:40times that there are no overnight
21:42successes i've said many many times
21:44there's no shortcut to success you have
21:46to work hard for a long time you have to
21:48be consistent you have to be disciplined
21:50but if there is one shortcut to success
21:53it's improving your mental health i
21:55discovered mental health and i started
21:56to actively improve it and i promise you
21:58that this is the case within two weeks
22:00my life changed forever within two weeks
22:03i left that relationship that was kind
22:04of toxic i've not really gave many
22:06details about it because i spoke about
22:07it extensively in previous videos plus i
22:09just don't want to really speak about it
22:11too much but i left that relationship i
22:13was living with her so we lived together
22:15in an apartment and moved out finally
22:17moved out i quit smoking weed i quit
22:19eating junk food i moved back home to my
22:21parents house in the middle of covid and
22:23i literally got into the best shape of
22:24my life so far i got ultra league my
22:26diet was fantastic i started meditating
22:28for 20 minutes then 40 minutes and 60
22:30minutes a day i was journaling i was
22:31working on businesses i had the quickest
22:33turnaround of my entire life and that
22:36really just snowballed into the success
22:37that i have today which i feel is
22:39massive i want the same thing for you so
22:42in this guide we're going to focus on
22:44the two most common mental illnesses
22:46which are depression and anxiety when
22:48you talk that online mood assessment
22:50that i linked at the top of the
22:51description you would have gotten a
22:53depression and anxiety score the goal of
22:55this guide is to half those scores
22:58within just two weeks so if you took
23:00that test and you scored 14 for
23:02depression and 16 for anxiety in just
23:04two weeks of following this guide we
23:05want to get you to seven on depression
23:08and eight on anxiety are massive
23:10improvements let's talk about depression
23:12i believe depression is actually the
23:14most common illness slash disability in
23:17western developed countries what is
23:19depression a lot of people mistakenly
23:21think that depression is like a feeling
23:23of sadness and like you know like oh i
23:25feel depressed not necessarily
23:27depression isn't sadness it's more
23:30emptiness nihilism like there's no
23:33meaning or purpose to your life why do
23:35we get depressed and why is it so common
23:37in the modern day it's because we're
23:38living without purpose you and i we're
23:40young men 100 years ago we would have
23:42had a wife and children at this age we
23:45had a rock solid purpose we had our
23:47family and there was wars that we would
23:49be drafted off to so our lives would
23:51have had our mission we would have been
23:52focused on something we don't really
23:53have that anymore we don't have a
23:54mission we don't have a clear purpose
23:56for our lives and so we lack meaning
23:59there's also another major issue which
24:01causes the symptoms of depression which
24:03is over indulging in instant
24:05gratification so i'm going to give you
24:06the bro science explanation for why i
24:08think depression is so common especially
24:10amongst like young unproductive people
24:13you need to learn two terms instant
24:15gratification and delayed gratification
24:18instant gratification comes from the
24:20activities that we do that feel good
24:22right now but they kind of make our life
24:24worse in the long run so this is things
24:26like porn video games watching tv eating
24:29junk food all of those things feel good
24:31right now they feel pleasurable we want
24:32to do them right now we're really
24:34motivated to do them right now but we
24:35kind of know that it makes our life
24:37worse every time that we over indulge in
24:39those things and you know we play video
24:40games like six hours we kind of realize
24:42that oh yeah like you know i just wasted
24:43a bunch of time which i should have been
24:45doing my work in or we eat the junk food
24:47and it tastes really nice on our lips
24:48for a few seconds but then we just think
24:50oh why did i eat that i've just gained
24:51so many calories so instant
24:53gratification activities feel good right
24:54now but make your life worse in the long
24:57run when we over indulge in instant
24:59gratification activities like porn video
25:01games junk food like the majority of us
25:03are doing our baseline happiness
25:06enjoyment and fulfillment of life goes
25:08down and down and down we get like a
25:10momentary high from these pleasurable
25:12activities but the baseline that we come
25:14down to goes down every single time we
25:16overindulge and so the majority of us
25:18are over indulging in porn and video
25:20games and so our baseline happiness like
25:23our normal level of happiness and
25:25fulfillment is very very low to the
25:27point that we just feel empty that we we
25:29don't feel anything this is usually
25:32where the argument comes in where people
25:33ask is depression curable is it not just
25:36genetics and a lot of people who have
25:38depression really really asserted that
25:40it's genetics and you know they can't
25:41change it's just like
25:43i've got depression that's how i've got
25:44to live for the rest of my life and in
25:46my opinion that's a very
25:47self-destructive belief i'm a big
25:49believer that you should believe the
25:51things that benefit you and believing
25:53that oh well i can't change anything
25:54about this doesn't serve you in any
25:57beneficial way is there progress that
25:59you could make to improve your mental
26:00health yes so it's actually beneficial
26:03for you to make sure that you haven't
26:04convinced yourself that depression and
26:07any other mental illness is something
26:08that you can't change because you can
26:10always make some kind of progress and
26:12just for an anecdotal experience i've
26:14helped multiple people who were certain
26:17that their depression was totally
26:18genetic unchangeable you know it's not
26:20it's not because they play video games
26:22all day they were so certain that they
26:23were depressed for like genetic reasons
26:25that they were on antidepressants and
26:27with just two weeks of following this
26:28plan their lives changed and they set in
26:30motion to significantly improve their
26:32mental health my best friend sam he's
26:34the youtuber named harbinator he was the
26:36first video editor that i got for my
26:37channel he was certain that he had
26:39clinical depression he was on
26:40antidepressants he's not anymore he's
26:42the happiest most healthy most
26:44productive he's ever been in his life
26:45because we have to change his beliefs
26:46and tell him like why are you belittling
26:48your own self and why don't you just see
26:50what would happen if you just start to
26:52believe that you can make some progress
26:54here and that's exactly what happened
26:56it's hard to convince someone who's so
26:57stuck in their ways thinking like nope i
27:00can't change it because you know the
27:01doctor said it's genetic but whilst
27:03we're talking about all this depression
27:04seems like the enemy that we want to
27:06fight against you know it's a bad thing
27:07that's happening to us i don't think so
27:09i think it would actually serve us to be
27:12grateful for our depression we can view
27:14depression actually as our ally
27:16depression is these emotions which is
27:19kind of like a thermostat telling us
27:21that something is wrong with our lives
27:23that we're living without meaning that
27:24we're over indulging in bad habits
27:26that's actually very beneficial when you
27:28think about it your body is literally
27:29giving you like an unpleasant feeling of
27:31like emptiness and purposelessness
27:33you're getting that feeling on purpose
27:35to hopefully direct you into the right
27:37course of action we should be grateful
27:39for depression because if we didn't have
27:41this feeling that was showing us that we
27:42were on the wrong track of life you
27:44wouldn't be watching this video today
27:45you wouldn't have ever really cared
27:46about improving your mental health and
27:48so how do you cure depression first off
27:50you need to stop doing the things that
27:51are causing you to feel that way which
27:53is those instant gratification
27:55activities and this is like a hard
27:56swallow pill for a lot of people because
27:58they really don't want to admit they're
27:59so certain that you know video games and
28:01lack of sunlight and lack of water and
28:03lack of proper nutrition are causing
28:04them to feel negative and empty and
28:07nihilistic but it probably is the case
28:09we need to stop doing those bad habits
28:10i'm going to start doing the good mental
28:12health practices that you're going to
28:13learn in this guide now there's a very
28:15interesting concept of depression that
28:17we can talk about here which is that
28:18having depression actually makes it hard
28:21if not impossible to do the things that
28:24would ease depression so when you have
28:26depression it almost feels like you have
28:28an inability to be productive and to do
28:30the right things that would ease
28:31depression it's almost like a catch 22
28:33it's like a very deadly cycle and so i
28:34want to reframe your mind here to
28:36empower you to be able to make some
28:37changes in your life don't think about
28:39it as depression stopping you from being
28:41able to do like the good habits and you
28:43know forcing you to stay on the bad
28:44habits and simply just look at all this
28:46as it is habits if we can nail just the
28:49habits without this extra belief like oh
28:51yeah well you know i'm handicapped
28:52because i have this issue and we simply
28:54just say okay you're struggling with the
28:56habit of exercise well there's 100
28:58things i can teach you about that you're
28:59struggling with the habit of diet well
29:01there's a hundred things i could teach
29:02you about that if we simply change your
29:04habits you will feel better and your
29:05score and that mental health assessment
29:07will go down and so now let's talk about
29:09anxiety how does it feel to be anxious
29:12it feels like you're hyper vigilant
29:14you're like really really aware you're
29:16overthinking about bad things that could
29:18happen what's interesting is that
29:20anxiety is quite individual and unique
29:22in each person like what their form of
29:24anxiety is so my form of anxiety is
29:26about physical danger my anxious
29:29thoughts have always been about like
29:30other people like is this guy gonna
29:32attack me it's always about like
29:33physical fight violence whereas another
29:35person's anxiety can be social
29:36anxiousness they could be like
29:38obsessively like anxiously thinking
29:40about the social dynamics in this like
29:42group of friends that they're in and
29:44they feel activated and even though that
29:45seems like wait why would you be anxious
29:47about you know a group of friends that's
29:48still quite a primal thing when you
29:50think about being accepted into the
29:52tribe that's a very important part of
29:53animal and human nature anxiety can lead
29:56to panicking fear aggressiveness and it
29:58even has very negative effects on your
30:01physical health when you're anxious and
30:03hyper vigilant what's actually happening
30:05on a physiological level is that you're
30:07entering the fight or flight mode so
30:09that's like the survival mode inside of
30:11us which is kicking in and really
30:12telling us okay do we fight this person
30:14or do we run away and when that happens
30:16when the survival mode kicks in a lot of
30:18our normal bodies processes are stopped
30:20so that we can allocate resources to
30:23like the real survival mechanisms inside
30:25of us now again i'm going to give you
30:26like a bro science explanation you can
30:28go find like the specific scientific
30:29details if you want but when you're
30:31anxious it's like your brain and your
30:32body's telling things like for example
30:34your muscles to like get ready for
30:35fighting or for running away but by
30:37allocating resources into these
30:39short-term survival things like you know
30:41faster thinking and like stronger more
30:43agile muscles resources get taken away
30:46from more of our long-term health organs
30:49so for example a lot of people with
30:51anxiety also suffer from like gut
30:53problems digestive problems because
30:55that's like a long-term health thing
30:56which experiences like negativity
30:58because all of our resources are being
31:00allocated otherwise i know this sounds
31:02like maybe too much information but like
31:04if i have some kind of you know intense
31:07anxiety and moments a few hours after
31:09that i'm probably gonna have diarrhea it
31:11doesn't happen anywhere near as much as
31:13it used to be i know this is like too
31:15much information but you do need to know
31:16these things like i lived for years and
31:18years and years four or five
31:21six times a day and never once was a
31:24cylinder bro it was always like liquidy
31:25pieces and i know that's so much like
31:27information but like i think it's so
31:28important that you know the the real
31:30unfiltered truths of a mental illness
31:32like this like it's not nice so why do
31:34we get anxious why does our body go into
31:35this hyper vigilance state now first of
31:37all we have to understand just like with
31:39depression like this is something that
31:40we should feel grateful for anxiety is
31:42just our body's survival mechanism
31:44trying to protect us it's just that
31:46sometimes when that survival mechanism
31:48kicks in it kind of gets glitched it
31:50kind of gets messed up and it kind of
31:52stays on far longer than it actually
31:55should so what may have happened is that
31:57at a young age there was something quite
32:00traumatizing and scary that happened to
32:02us most likely it was something to do
32:04with our parents just you know being
32:05violent or whatever and so there's a
32:07chance that any of these traumatic
32:08incidents that our body gets stuck in
32:10this anxious state and it just kicks
32:12into overdrive trying to save us and so
32:14then even when we leave this dangerous
32:17situation our body and mind is just on
32:19overdrive just hypervigilance just
32:21making sure we don't go back to that
32:22same dangerous situation again it's of
32:24utmost importance that you reframe the
32:26anxious thoughts and the feeling of
32:28hyper vigilance reframe your mind with
32:30this because for so long we've lived
32:32thinking that these things are bad if
32:33they're the enemy i don't want to be
32:35anxious i don't want to be depressed we
32:36have to be grateful and actually to see
32:39okay interestingly this is actually my
32:41brain and my body doing a good thing for
32:43me anxiety isn't the enemy it's trying
32:46to protect you because there was a
32:48moment in your life where you couldn't
32:50protect yourself there was a point when
32:51you you got scared so heavily that now
32:55your body's just really vigilant it's
32:56like your body's just sending signals
32:58all around you're saying like come on
32:59like we've got to protect him that
33:00brings like a tear to my eye because for
33:02so long i hated this part of me and i
33:04realized that so much progress comes
33:06when you realize the utility the value
33:09of depression and anxiety how do you
33:11cure anxiety i believe the single
33:13greatest tool that the practice that you
33:15can implement is mindfulness and you're
33:18going to learn about that in this guide
33:20now let's go over the actual practical
33:22things that you can do to improve your
33:23mental health and if there's just one
33:25tool that you take from this entire
33:27guide that you implement into your
33:28normal life let it be gratitude now
33:31gratitude is more like a trait a skill
33:34it's the skill of counting your blessing
33:36so you know in religions like
33:37christianity and islam before they eat
33:39food they say a small prayer they say
33:41grace that they're grateful for
33:42something gratitude is like the
33:44scientific version of happiness because
33:46happiness as you may know it it's kind
33:48of a wishy-washy emotion you don't
33:50really know when you'd get happy
33:51sometimes you're happy for no reason
33:53sometimes you can't be happy even in a
33:55situation where you should be happy
33:57gratitude the scientific version of that
33:58which you can induce with total control
34:00and if you follow the technique which
34:02i'm about to walk you through your life
34:03will change forever gratitude is when
34:05you stop and you force your brain to
34:07think positive thoughts about of things
34:09that you appreciate and there's an
34:11important word which i just said and
34:12that word is false for a lot of people
34:14thoughts of gratitude aren't normal and
34:17so you almost have to manually implant
34:19them forcibly implant those thoughts of
34:21gratitude into your mind try this
34:23actionable step right now pick one
34:24person in your contact list one person
34:26whose number you have choose one person
34:28and send them a text message of
34:29gratitude send them a couple of
34:31sentences maybe a paragraph maybe two
34:32paragraphs of you saying i'm grateful
34:34for you because of this and just make it
34:36as entirely as positive and as loving as
34:39you can so just before you send them
34:40this message really just think yourself
34:41okay pick the person in your mind who
34:43you're gonna send it to and think of
34:44some happy memories that you have
34:46together think of some positive things
34:47that they've done for you and things
34:49that you've done together if you really
34:51just did what i said and really
34:52visualize the happy times you've had
34:54with someone and how you're grateful for
34:55that you can't help but smile you can't
34:57help but feel happy about this and it's
34:59so interesting that within just a few
35:00seconds you've just put a smile onto
35:02your face you've literally just induced
35:05happiness onto yourself that's extremely
35:07powerful and now you can induce that
35:09same feeling of happiness and gratitude
35:11onto a friend or a family member so this
35:13is the actionable step to take right now
35:15if you really want this guy to help you
35:16pause the video right now and go on to
35:18your contact list on whatsapp text
35:19message whatever pick one person and
35:21send them like a couple of sentences
35:22maybe a paragraph just of you saying
35:24that you're grateful for them that's
35:26such a simple act what you've just done
35:27you've literally just sent a text
35:28message and yet you've become happier
35:30because of it you can see that the power
35:32of gratitude is massive and we don't
35:34utilize it enough and so we want some
35:35kind of gratitude practice to become a
35:38habit for you to maximize the benefits
35:40of gratitude we want you to do a
35:41practice like sending that text message
35:43of gratitude
35:44every day and if you can do that at the
35:46same time so consistently that would
35:48transform your mental health to such a
35:49level that you might not even be able to
35:51realize right now imagine if every
35:53single day at the same time you sent
35:55like a nice loving message to one person
35:57one friend one family member for weeks
35:59for months and of course after a little
36:01while you'd run out of friends and
36:03family to message and at that point you
36:04could start maybe reaching out to people
36:06who aren't really totally your friends
36:08maybe you could go on like discord
36:09servers like we have a discord server
36:10for this channel and there's a bunch of
36:12young guys on self-improvement the
36:13discord link is in the description of
36:15this video if you want to join in it's
36:16like 60 70 000 young men who are
36:18discussing self-improvement no fat
36:21imagine if you end up you know just
36:22speaking to someone there you have a
36:23nice conversation and then you send them
36:25a message of gratitude you could
36:27reasonably find one person every single
36:29day maybe it'd take you 5-10 minutes and
36:31to spend that time to not only feel
36:33grateful but then to also express it to
36:35someone it's such a beautiful habit that
36:37you can get into there's all the
36:38gratitude practices you can try and the
36:40one that i've personally done the most
36:41it's just simple gratitude journaling
36:43and that's where you literally just
36:44write down what you're grateful for on a
36:46piece of paper on your phone you just
36:47write i'm grateful for
36:49this fireplace it's very very confident
36:52i'm not gonna lie i kind of panicked
36:54when i first set it on fire's a bit you
36:56know sometimes can be a bit
36:57uncontrollable but it's like i'm very
36:59grateful for it this is the first time
37:00i've used like a wooden log burner like
37:02i said i'm in scotland right now amongst
37:04nature it's very peaceful place so i'm
37:07grateful for the airbnb i'm staying in
37:09i'm grateful for the woman who's hosting
37:11us here the nature the animals the
37:14donkeys and the horses outside this is
37:16what i would write down every single day
37:18just three points five points of things
37:20that you're grateful for and you'll find
37:21that as you write these thoughts of
37:23gratitude will start to become automatic
37:26into your mind just take a second to
37:28think how nice that would be that
37:29throughout your normal day-to-day your
37:31mind would automatically just give you a
37:33thought of gratitude that would feel
37:35amazing i could literally just get a
37:36sudden boost of like happiness and
37:38appreciation and that's what we really
37:39want and so we put in a little bit of
37:41discipline and consistency in practices
37:43like a daily message of gratitude or
37:45gratitude journaling same time every
37:47single day we just do it for five
37:48minutes ten minutes and the return on
37:51investment for this is so incredible
37:53like i said if there's one thing that
37:54you do for your mental health make it
37:56gratitude let's talk about mindfulness
37:58and you might have heard of this already
38:00so mindfulness is often joined together
38:02with meditation and you were expecting
38:04meditation to come into this mental
38:05health guide there's a reason why when
38:07you clicked on this guide instantly you
38:08knew that i'd be talking about
38:09meditation you inherently know and
38:12understand and believe that meditation
38:14will be good for your mental health so i
38:16don't even need to explain that to you
38:18it's like very common knowledge
38:19meditation is good for your mental
38:21health it's better if we spend our time
38:22practically speaking about how you can
38:24implement meditation into your life if
38:26you haven't been able to already i want
38:27to give you advice that you've never
38:29heard anywhere else before first we need
38:30to discuss why we're all so mindless so
38:33mindfulness is what we want mindfulness
38:36is like present it's the ability to be
38:38focused of what's happening here right
38:40now instead of having just random
38:42thoughts as i speak these words to you
38:44there's quite literally zero thoughts in
38:45my mind every time i sit down to record
38:47a video or if i live stream i get into a
38:50total flow state i'm totally mindful and
38:52present that means that as i speak these
38:54words to you there's no thoughts of
38:55negativity no hateful thoughts no
38:57negative feelings inside of my mind i'm
38:59just existing and i'm just performing
39:01it's a blissful state being mindful and
39:03present and it is a core component of
39:06mental health and happiness but then we
39:08have to ask each other why are we all so
39:10mindless for most of the time what i've
39:12just said is somewhat of a rare
39:14occurrence okay i'm satya i have no
39:15thoughts in my mind i'm totally present
39:17but for the majority of people probably
39:19including yourself you're probably
39:20mindless for a large part of the day and
39:22i am too so there's certain moments
39:23where i'm totally present like i am here
39:25but for a large part of the day i'm
39:26still mindless and we have to ask
39:28ourselves why now of course
39:29evolutionarily there's gonna be some
39:31benefit for us to be able to think
39:33throughout the day and stuff fair enough
39:34you know to get some ideas and to
39:35survive fine but it's obvious to us that
39:37as a generation our levels of
39:39mindfulness and presence are so low why
39:42i think if there's one explanation it's
39:44our smartphones the apps that we have on
39:46our phones social media tick tock
39:48instagram twitter what happens is that
39:50we go onto these platforms and you know
39:52you might have taken a big step back
39:53from social media i have to i've deleted
39:55all social media but we spent years on
39:57those platforms right now what you're
39:58doing is very good you're watching like
40:00one full length long video and you're
40:02giving it your full attention you are
40:04giving it your full ascent you're not
40:05like scrolling down looking at the
40:06comments right now are you but when you
40:07sit down and you give something your
40:08full attention like this you're actually
40:10training your brain to focus better the
40:12issue then is with apps like tick tock
40:14and instagram and twitter you're seeing
40:16like new data you know new posts every
40:18what one second half a second you know
40:21you're just scrolling scrolling scroll
40:22it you're training your brain to be able
40:23to focus for half a second and then
40:25quickly switch up and to start thinking
40:26about a different piece of content like
40:28a different topic our attention spans
40:30are not
40:32not ideal and i really really fear for
40:35the young generation perhaps you're a
40:36young man watching this but i fear for
40:37the young generation who have been
40:39raised on ipads and iphones if you're my
40:41age i'm 25 so we got these things at
40:43like age 15 and you know that's bad
40:45enough we've had technology like this
40:47like smartphones for like 10 years but
40:48there's kids who have been raised on
40:50technology like smartphones and ipads
40:53since age four five less i didn't mean
40:56to get into a rant here man but almost
40:57every day i go to like cafes and
40:59restaurants and i always always see like
41:01a family and the parents are just
41:03talking and the little kids just got an
41:04iphone what's that doing to their brain
41:06it's training them to be able to only
41:08hold their attention for a few seconds
41:10up until they click on like the next
41:12thing obviously little babies are on
41:13like youtube watching like cartoons or
41:15something your phone can be and is for
41:17some people their biggest allies you can
41:19run an entire business off your phone
41:21but you can also ruin your life from it
41:24right here right now i want you to just
41:25have the humility and ask yourself which
41:27category are you in are you in truly the
41:29person who's using their phone and
41:31social media truly don't lie to yourself
41:33are you truly doing that in a productive
41:35beneficial way totally beneficial it's
41:38making you rich it's giving you status
41:39it's giving you the things that you want
41:41or are you in the 99.99 of group people
41:44who it's probably more of a detriment
41:45for up until just a few weeks ago i was
41:47100 here but i've made some really good
41:49steps and i want to walk you through
41:51them because i can tell you how to
41:52increase your mindfulness through things
41:54like meditation which we will do but
41:55it's very important for us to spend some
41:57time to make sure you're not decreasing
41:59it significantly because even though
42:01meditation and other mindfulness
42:02activities are really powerful i don't
42:04think they can counteract the damage
42:06that's done through smartphones and i
42:08think that's the biggest number one
42:09thing that we need to focus on to stop
42:11decreasing our mindfulness we need to
42:12simply just decrease how we use our
42:14phones what social media do you still
42:16use you can potentially consider youtube
42:18one especially if you don't really watch
42:20long videos like this and you generally
42:22watch like youtube shorts or shorter
42:24five minute clickbait videos the first
42:26major step that you can take today to
42:28stop reducing your mindfulness is to
42:30take a big step back from the worst
42:33social medias and i would say they are
42:36tick tock 100 tick tock is the worst for
42:38many reasons but it's particularly the
42:40worst for mindfulness it's just too too
42:43quick and it's the same with instagram
42:45and perhaps even twitter there's just
42:47too much data information new content
42:49that you're seeing every 0.5 seconds you
42:52have to take a big step back from this
42:54entertaining kind of content and at the
42:56very least switch over to more
42:58educational if you are going to be
42:59frying your brain and lowering your
43:02mindfulness at least don't do it for
43:03entertainment at least don't do it just
43:05like waste time and just pretend oh well
43:07you know i'm just unwinding what i did
43:09personally was that i just stopped using
43:10instagram and i just started watching
43:12more educational videos on youtube i
43:14started watching more long form podcasts
43:17unedited longer video was kind of like
43:19this one that simple change from
43:20reducing how much you watch these like
43:22short form random videos to the long
43:25form educational content it's absolutely
43:28huge this is what transformed my life
43:30and it really helps me to learn and to
43:32become more successful that one change
43:34will truly alter the trajectory of where
43:36your levels of mindfulness are going
43:38because right now for the majority of
43:39people it's going way down but if you
43:41just simply take a step back from like
43:42these content aggravation sites tick
43:45tock instagram twitter is there any
43:47others youtube shorts as well you'll be
43:49going into the right direction now we
43:50can focus on the primary things that
43:52increase your mindfulness and the number
43:54one best way possible is meditation but
43:56there are also things that improve your
43:58levels of mindfulness that are usually
43:59not really speaking about things that
44:01require presence and concentration and
44:03so the next part of this guide is going
44:05to be on a topic that you might have not
44:07really realized is a linked with mental
44:09health and no one has ever really linked
44:11the two together we'll discuss that
44:12shortly but first let's just go through
44:14the benefits that you'll feel if you
44:15increase your mindfulness and then i'll
44:17tell you exactly how to increase it the
44:18benefits you'll feel you'll be able to
44:20be present and actually enjoy what's
44:21happening you know there's a very sad
44:23reality of the human experience is that
44:25we can be in a happy situation and not
44:29be happy it's very interesting isn't it
44:31there's been times when you should have
44:32been happy you should have been positive
44:34something good happened and you didn't
44:36really feel that good interestingly for
44:38the stoics amongst us or maybe you have
44:40a level of emotional regulation which is
44:42really good there's been times when you
44:44probably should have felt bad but you
44:45didn't you felt kind of good more
44:47mindful you are the better you'll be
44:48able to regulate your emotions you'll be
44:50able to truly enjoy experiences instead
44:53of just being in an environment which
44:54should be pleasant and just finding
44:56yourself just over thinking about
44:57something irrelevance you'll find it way
44:59easier with more mindfulness to make
45:01friends and to maintain really good
45:04relationships so much better because
45:05imagine if you and i are gonna have an
45:07initial chat we're gonna have a
45:08conversation i see you in my gym and
45:09you're like oh my god
45:12and we come up and i speak to you right
45:14if i can subconsciously you know i won't
45:16really think in my mind but if i could
45:18subconsciously tell you're not present
45:20for our conversation if it's just kind
45:21of obvious that you're like thinking
45:23about something else if i'm speaking to
45:25you and it's obvious that you're not
45:26really listening we're not really going
45:27to get along are we and now imagine for
45:29deeper relationships like your family or
45:31a girl that you're in love with to be
45:32able to be present with them there and
45:34then just truly with them focus on them
45:36that's a a wonderful gift that you can
45:38give to them on the other hand imagine
45:40your mum is talking to you and you've
45:42just got thoughts going on in your mind
45:45and you're not truly even listening to
45:46her people pick up on these things one
45:48of the most practical benefits of more
45:50mindfulness is that you'll just be able
45:51to focus and concentrate on work and
45:53study so much better you can probably
45:55relate to this for a lot of people can't
45:57even read like a lot of people literally
45:59struggle to read these days if you
46:00grabbed a book right now and the book
46:01was like a little bit boring would you
46:03be honest would you experience this
46:05maybe after reading a paragraph you
46:06don't really remember what you've just
46:08read because if you're really aware of
46:10it you'll realize that you're almost
46:11like pretending to read whilst you're
46:13thinking about something else to be able
46:15to read and study effectively you need
46:17to be mindful in fact to be able to do
46:19almost anything effectively in life you
46:22need to be mindful so how do you become
46:23more mindful through meditation how do
46:25you actually meditate because it seems
46:27like such a weird topic we're going to
46:28do a very very short meditation session
46:30together and it's going to be on like a
46:31lot of the sessions you may have tried
46:33previously because i'm going to walk you
46:34through a very practical no bs framework
46:37for improving your mindfulness with
46:39meditation it's a four-step framework
46:41we're gonna start at step one and that's
46:43to be mindful of something that's
46:44happening in the present moment and so
46:46the breath is commonly used in
46:47meditation so essentially just just be
46:49mindful and present and aware of your
46:51breath just put all your focus onto your
46:53breath right now
47:00keep your focus there just keep
47:01breathing just keep your focus onto your
47:03breath
47:06now without really realizing if we did
47:08this for another 5-10 seconds you may
47:10not be consciously aware but step two of
47:13the way to improve your mindfulness is
47:15that you actually lose your focus on the
47:16thing that you are focusing on so step
47:18one is to be focused and present on our
47:20breath step two is actually when you
47:22lose focus on a thing but you haven't
47:24realized it just yet because there's a
47:25gap i hope you can understand this when
47:27we first lose awareness and we become
47:29mindless we don't actually realize we're
47:31not aware that we are currently mindless
47:33for at least some time up until there's
47:35almost like an aha moment and we're like
47:36oh i'm mindless so step one is focus on
47:39our breath
47:40step two after a few seconds we've lost
47:43awareness but we're not even aware that
47:44we've lost awareness step three is that
47:47now we are aware that we lost our focus
47:49on the breath so step three is that
47:50moment where you think oh i was supposed
47:52to be meditating and i was just deep in
47:53thought about something else and finally
47:54step four is to just come back to the
47:56thing that you were focused on
47:57originally so step one focus on your
47:59breathing
48:02step two subconsciously lose awareness
48:04of the thing we were focusing on but you
48:06don't even realize it just yet
48:08i'm thinking about high school and then
48:11step three is you realize you were
48:12thinking about something else oh oh i
48:14was thinking about high school when i
48:16should be focusing on my breath okay
48:17i'll go back to the breath step four
48:21you complete all four steps and that's
48:23like one rep one squat one bicep curl
48:26for the brain interestingly this is
48:27where a lot of people get upset when
48:29they try to meditate they try to
48:30meditate and then they lose their focus
48:32and they say they can't do it but what
48:34you need to understand is that if we go
48:35through all four steps it's like one
48:37bicep curl for the brain our brain's
48:38just gotten stronger we've just gained
48:4010 mindfulness experience and so we
48:43actually want to go through these four
48:45steps as fast and as often as possible
48:48what that means is that when you try to
48:50meditate and you lose focus it's
48:53actually a good thing this is why so
48:55many people struggle with meditation
48:56they try it and then they don't enjoy it
48:58because it's not working for them
48:59they're not able to clear their mind of
49:00thoughts what they don't realize is that
49:02every time you lose your focus that's
49:03actually an opportunity to simply just
49:05bring your focus back to the present
49:06moment and to gain that like experience
49:08in video games you have like xp
49:10experience for like the skill every time
49:12you come back to the present moment you
49:13come back to your breath that's like 10
49:15experience in your mindfulness skill you
49:17need to lose your awareness and to think
49:19about something else to be able to
49:21actually gain more mindfulness i'm
49:23recording a full meditation video that
49:25you can follow along to every day and
49:27i'll have a card pop up on screen as
49:29soon as it's released so click on that
49:30card right now you can just load it up
49:31save it to your watch later and start
49:33listening to it maybe every morning or
49:34every night time the next tool to
49:36improve your mental health is
49:37challenging yourself and you might not
49:39have ever considered challenges to be a
49:41tool for your mental health but when we
49:43set challenges for ourselves we enter
49:45what's called a flow state a flow state
49:48is kind of like an extreme state of
49:51presence and mindfulness so in the
49:52previous part of this guys we just spoke
49:54about presence and mindfulness and we
49:55said that's when you're able to focus on
49:56what's going on at the task at hand
49:58you'll have no thoughts but a flow state
50:00is when you're so focused that you lose
50:01track of the time suddenly two hours
50:03have gone by and you're like what it
50:04felt like 20 minutes and i did so much
50:05and i'm so productive at least you just
50:07did more work or i did better than i've
50:09done in the last week it's only when we
50:11enter a flow state that we really tap
50:13into our ultimate potential a flow state
50:15is what athletes call being in the zone
50:17you might have heard that saying an
50:18athlete will say oh well you know i just
50:20entered the zone that's a flow state
50:22that's extreme mindfulness and presence
50:24and that comes from challenge you can
50:26only enter a flow state being in the
50:28zone if you've got some kind of
50:30challenge and there's so many more
50:31benefits to this not just your mental
50:33health but increases in testosterone
50:35when you challenge yourself and when
50:36there's some kind of competition your
50:38testosterone rises setting yourself some
50:40kind of challenges where you're so
50:41focused will lead to more success and
50:42accomplishments and it'll make you feel
50:44just happier and more proud for yourself
50:46so this might seem like a weird part of
50:48this guide we're talking about mental
50:49health why am i talking about challenges
50:50but you see when you set challenges it
50:52just kicks your brain into overdrive and
50:54lets you just totally focus on something
50:56rather than like ruminating on negative
50:58thoughts so the way that you can improve
51:00your mental health and also the rest of
51:01your life how masculine you are how
51:03successful you are how happy and
51:04accomplished you are is through setting
51:06yourself some kind of challenges that
51:08you can obsess over for example you
51:09could be reading a book and say to
51:10yourself you know what i'm going to
51:12finish this book by the end of the week
51:13or you can say that you want to go on
51:14three runs this week you want to run for
51:16a total of 10 kilometers this week and
51:18you're writing it down you're tracking
51:19the data and it's exciting because
51:21you're thinking wait it's saturday and i
51:22still got two kilometers i don't want to
51:24go right now you know what okay i'm
51:25gonna go on a run right now that kind of
51:27aggressive energy makes you feel good
51:29working hard on a meaningful goal
51:31naturally makes us feel good about
51:32ourselves especially if
51:34you are the one who has set that goal
51:37that challenge you know it's an
51:38interesting thing that you go a large
51:40part of your life without ever setting
51:42yourself to do any kind of work or
51:44challenge because the teacher in school
51:46does it for you we've been conditioned i
51:48don't mean to go on a run here but we've
51:49been conditioned to wait for an
51:51authority figure to tell us what to do
51:53to set us challenges and work we need to
51:55become that authority figure for
51:56ourselves it's like stand up straight
51:57with your shoulders back and safety so
51:59okay i am going to do this thing by this
52:01date we can't always rely on the teacher
52:04or the boss to tell us what to do we
52:06need to start setting challenges for
52:08ourselves so here's the actionable step
52:10just take a minute right now to think
52:12and maybe write down one or two
52:14challenges goals that you can set for
52:16yourself by the end of this week and if
52:17it's saturday or sunday right now then
52:19do it for next sunday what is a
52:20challenge that you can set for next
52:22sunday perhaps it's to finish reading
52:23this book to work out five times to go
52:26on three runs maybe you want to do a
52:28longer term challenge like hit one
52:30million subscribers before november
52:31that's mine if you're watching this
52:32video in november have a look at our
52:34channel subscriber counts it's going to
52:36be over 1 million save yourself one or
52:37two challenges right now and they could
52:39be short term or long term whatever it
52:40is it's just some kind of challenge that
52:42will make you take like some kind of
52:44work productive thing more seriously set
52:46that challenge and start to obsess over
52:48it when you start to work on that
52:50challenge you will naturally just feel
52:52good to improve your mental health we
52:54absolutely have to talk about your
52:55physical health and your physical health
52:57may actually be the single most
52:59important influence on your mental
53:01health it's a sad state for the majority
53:04of young men who are just so physically
53:06unhealthy you don't realize how far we
53:08are away from living like our ancestors
53:11was the majority of us sit down for 10
53:13hours a day school makes you wake up
53:14when you're still sleep deprived we
53:16don't get much sunlight anymore we don't
53:17have like high levels of testosterone
53:19with competition and challenge with our
53:20brothers we eat food that's been
53:21genetically modified with pesticides and
53:24pumped full of refined sugars there's a
53:26lot of things that are very negatively
53:28affecting our physical health and you'll
53:30find that if you improve some things of
53:32your physical health which we'll discuss
53:34here your mental health will improve as
53:36an indirect result of that this section
53:38of the guide is probably going to give
53:39you the biggest improvements in your
53:41mental health but the reason why i've
53:42put this section on physical health
53:44after the few sections we've already
53:46spoke about which is gratitude
53:47mindfulness and challenge is that you
53:49actually need to do these things first
53:51to be able to make progress in your
53:53physical health just like everyone else
53:55you've probably tried to improve your
53:57physical health you've probably tried to
53:58like lose weight or go to the gym or
53:59improve your sleep or eat cleaner it's
54:01probably always felt like a bit of a
54:02struggle like you're swimming upstream
54:04if right now you're struggling with
54:05things like to be able to go to the gym
54:07consistently to be able to eat clean you
54:09know there's that decision to be made
54:11should you eat the junk food and you
54:13know rationally you know that you
54:14shouldn't but if right now you're still
54:15at the level where you just keep
54:17choosing the wrong thing if you struggle
54:19to improve your sleep if you struggle to
54:21improve so many different parts of your
54:22physical health if that is relatable to
54:23you right now please trust me when i say
54:25that any effort you make to try to
54:27improve your physical health will be a
54:29waste of time i know this sounds so
54:30weird if you struggle to try to improve
54:32your physical health it's a waste of
54:34time to try to improve it directly if
54:36you're struggling to try to for example
54:38get onto a good clean diet and you know
54:40you keep saying i'm gonna go on a diet
54:41but then you keep cheating on your diet
54:42if you're struggling to consistently
54:44work out focusing on those things will
54:46just constantly just keep you in this
54:48loop where you'll never achieve anything
54:50what you need to do if you're currently
54:51struggling with things like diet or
54:53working out or whatever you need to
54:54focus on the previous three parts of
54:56this guide gratitude meditation and
54:57challenge if you focus on them instead
54:59you'll find that you'll naturally be
55:01able to actually do more of the physical
55:03health habits i wasn't able to improve
55:04my diet for literally years for years i
55:07tried to literally for years i tried to
55:09follow all these fitness youtubers who
55:11are telling me this diet's better than
55:12this one and if it fits your macros or
55:14calories income you know they're telling
55:15me all these things and i simply just
55:16couldn't stop overeating i simply just
55:18couldn't say no to the junk food and no
55:20one had ever spoke about this before i
55:22realized after my own experimentation
55:24the one key secret to be able to improve
55:26your diet isn't all of these fancy diets
55:29it's meditation you need to have levels
55:31of mindfulness gratitude and some kind
55:33of challenge to be able to improve your
55:34physical health first so focus on those
55:36sections now if you're going to continue
55:38watching this part of the guide you're
55:39making this promise right now that you
55:40already have started to meditate and do
55:42some kind of gratitude practice and
55:44you've set yourself some kind of
55:45challenge like okay a reasonable
55:46challenge okay i want to work out twice
55:48this week you should have all those
55:50things in place first before we really
55:51dive deep into these there's three parts
55:53of our physical health that greatly
55:55influence our mental health and they are
55:57diet exercise and sleep your diet plays
56:00a huge role in how you feel mentally and
56:03it would take me a full length video to
56:04be able to explain it in detail if you
56:06want my very very detailed explanation
56:08of diet and nutrition in a way that's
56:11explained in my way which is like no bs
56:13no fancy words just you know just talk
56:15to me like i'm a five-year-old so i can
56:16really understand it instead of all
56:18these like scientists telling me i
56:19made like a 45-minute diet educational
56:22video that went viral and i have it up
56:24as a card on screen so you can click on
56:25that card right now and just pause that
56:26video and just maybe save it to go watch
56:28later and you can watch that when you're
56:30totally thinking about diets it would
56:31take me far too long to explain
56:32everything in terms of diet here but
56:34just in short what you know about diet
56:36and nutrition and your food choices is
56:39so so limited and the issue is the
56:41people who seem like they're educating
56:42you right now you know these fitness
56:44influencers fitness youtubers especially
56:46they're all selling you this lie which
56:48is based on like you can eat whatever
56:49you want and you can still lose weight
56:51and the thing is that might be true you
56:53know calories in calories out if it fits
56:54your macros those things might be true
56:56but those
56:57eating certain foods will reduce your
56:59health that should not be a big
57:01statement for all of modern times we
57:04would follow this one golden phrase
57:05which is that you are what you eat and
57:07in the last 10 years the fitness
57:09influencers have ruined it you know
57:10these fitness youtubers they're very
57:12famous and they make videos of them
57:13doing like 10 000 calorie challenges and
57:15they've got abs and they're like look at
57:16me i'm eating a donut you can actually
57:17eat a donut if you eat the right
57:19calories and okay you can be lean and
57:20eat whatever you want fine but when
57:22we're talking about health the issue is
57:23that if you eat something like a donut
57:25which is full of refined sugars it will
57:27mess up your gut microbiome mess up
57:29almost like what's called the second
57:31brain of your body which is your gut it
57:33will mess that up and it will literally
57:34influence and deteriorate your genes
57:37what we eat has a huge way bigger impact
57:41on how we feel and how our brain works
57:44than what we think you know there was a
57:45study that showed that if you give
57:46natives a western diet so these guys
57:49they're not used to like western foods
57:50junk food or whatever and if you give
57:52them this diet their intelligence
57:54literally drops the food that we eat in
57:56the west literally makes you dumber to
57:59think that your diet doesn't really play
58:01more of a role than just calories in
58:03calories out is so so simplified that it
58:06may as well be wrong i could go into a
58:08full-length rant here about diet but
58:10that 40-minute guide that's popped up is
58:12like a card on your video screen right
58:13now that explains it all and so you can
58:15go and have a look at that now if you
58:16want some simple no diet advice
58:18to follow right now but i would suggest
58:20i've done so much like research on this
58:22and the sad thing is that it's that
58:23totally unsexy answer eat a variety of
58:26vegetables fruits meats nuts whole
58:29grains eat healthy it's like literally
58:31that simple and and the other term
58:33healthy is kind of messed up now from
58:35these modern companies that are
58:36marketing themselves to be healthy but
58:38then they're actually full of garbage
58:40they're full of like processed
58:41ingredients and refined sugars which are
58:43classified in a different term and
58:45everything so the only true way that you
58:47can make sure that you're eating as
58:48healthy as possible it's a cook up and
58:50eat single ingredient meals what that
58:53means is that your meal is comprised of
58:55things which are just single ingredients
58:57for example a potato like literally just
58:59a potato is a single ingredient the
59:01ingredient inside of potato is potato in
59:04fact potatoes don't even have an
59:05ingredient list on the back because it's
59:07literally just potato the same with
59:08broccoli the same with salmon that's
59:10what we want we want literally just
59:11single ingredients meals and of course
59:14that's very different from what we're
59:15used to eating we're used to going out
59:17to get fast food where you start getting
59:18meal deals and crisps and sandwiches and
59:20processed from like supermarkets
59:22we're used to all that so of course it's
59:23gonna take some time to take a step back
59:25from this where i would recommend for
59:27you to do this is to choose just one
59:29meal of your day and make that a one
59:31ingredient meal so that doesn't mean you
59:33like one meal is literally just gonna be
59:34potatoes just potatoes it means that
59:36everything on the plate is a single
59:38ingredient by itself so potatoes salmon
59:42broccoli boom that's a meal right there
59:44that's a lot better than for example
59:46having a fish burger which has been
59:48processed and it's got so much worse
59:51things and you might be thinking but
59:52wait what's the difference because you
59:53know if the macros are the same but it's
59:55not about the macros it's not about the
59:57calories that's such a simple view you
59:59would have to watch the full length
1:00:00it'll take me so long to explain it
1:00:02again the food you eat has probably the
1:00:05biggest impact on your hormones and all
1:00:08those processes inside your body and
1:00:10you've got to think what will be
1:00:11happening to your mind and body if you
1:00:14eat like the majority of people you're
1:00:16not like them honestly like you're
1:00:18watching a video a 40-minute one-hour
1:00:20two-hour long guide on mental health
1:00:23perhaps you haven't realized this just
1:00:24yet but like you are literally so
1:00:26different maybe you're not at that point
1:00:28when you know you go do your own grocery
1:00:30shopping but if you do and it when you
1:00:32go on to you'll notice by following
1:00:34videos like this education you're
1:00:35probably gonna go watch the diet guide
1:00:37and you're interested in like nutrition
1:00:38and mental health but when you go out to
1:00:40like a supermarket you're you know
1:00:41pushing your trolley around it's got
1:00:42food you know the groceries that you're
1:00:44buying and you kind of compared your
1:00:45trolley to the trolley of the average
1:00:46person next to you it will look very
1:00:48different the trolley of like a real
1:00:51athlete not a fitness youtuber but a
1:00:53real athlete a warrior it's just a bunch
1:00:55of vegetables meat single ingredients
1:00:58some seasoning that's it nuts you know
1:01:00healthy stuff like that which is a
1:01:02single ingredient all natural and the
1:01:04trolley of like more of a average person
1:01:06is a bunch of processed sugary
1:01:08cereal cookies biscuits cakes ready-made
1:01:11meals these small choices that you make
1:01:14truly have a huge impact in how you feel
1:01:17mentally and if you are a young man and
1:01:19you don't have control over your diets
1:01:20because your parents just make your food
1:01:22what advice do i have for you that
1:01:24situation does kind of suck and more and
1:01:25more i'm hearing of like young guys
1:01:27whose parents are quite unhealthy and so
1:01:29they just kind of assume this young
1:01:30man's going to eat their own healthy
1:01:32food too if i was you in your position i
1:01:34would hope to have the confidence to
1:01:35kind of like speak to them and just kind
1:01:36of say like oh like i want to eat
1:01:38healthier i don't really want to eat
1:01:39mcdonald's anymore or something and just
1:01:41see how that goes and of course some
1:01:42parents won't be okay with that if it's
1:01:44not something you can totally control
1:01:46what i would do is just simply ask your
1:01:48parents for more single ingredient foods
1:01:51in your meal so if your mom's gonna cook
1:01:53something and it's somewhat unhealthy
1:01:54but you could probably tell oh can i
1:01:55have like more potatoes can i have more
1:01:57chicken and if your parents are gonna
1:01:58get you something which is unhealthy and
1:01:59you just need to eat it because
1:02:00otherwise they'll like shout at you or
1:02:02something and you know they're gonna get
1:02:03you mcdonald's what i would do is still
1:02:04eat it and somewhat enjoy it but leave a
1:02:06little bit of it just eat less of it
1:02:08just kind of tell them like oh yeah i'm
1:02:10not really that hungry i really want
1:02:12something healthy i really want potatoes
1:02:13just normal potatoes i really want just
1:02:15normal chicken without you know being in
1:02:16a burger or something the second thing
1:02:18we said that you can do for your
1:02:19physical health that will improve your
1:02:20mental health is exercise and this one's
1:02:22just really simple you don't need me to
1:02:23explain the benefits of exercise
1:02:25exercise at least three times a week
1:02:27preferably five to six maybe even seven
1:02:30one thing that a lot of guys on
1:02:31self-improvement mess up with is that
1:02:33they consider their resistance training
1:02:35you know weightlifting calisthenics they
1:02:37consider that as the only kind of
1:02:39exercise that they do and so when you're
1:02:41on a weightlifting program or a
1:02:42calisthenics program you have rest days
1:02:44and you have training days and maybe you
1:02:45train three times a week or four or five
1:02:47or six days and you kind of just want to
1:02:49rest and not really think about exercise
1:02:51for the days that you're off but in fact
1:02:53on the rest days from weightlifting and
1:02:55calisthenics you're still supposed to
1:02:57move your body our ancestors moved their
1:02:59bodies every single day they did some
1:03:01form of cardio to maximize the mental
1:03:02health benefits you should work out for
1:03:04at least 20 minutes maybe every single
1:03:06day and just every now and then take a
1:03:08full day off but even then on that day
1:03:10you still don't want to like lounge
1:03:11around and just be sat on the couch and
1:03:13stuff and be sat on the computer chair
1:03:14for 10 hours of the day you still want
1:03:16to take time to walk a few kilometers
1:03:18every single day to maybe go on a quick
1:03:20run to do some random like shadow boxing
1:03:22just something that gets you a little
1:03:23bit sweaty and pumped up and the third
1:03:25and very important thing with your
1:03:26physical health that impacts your mental
1:03:28health is sleep and sleep is so like i
1:03:31know i speak about it sometimes but it
1:03:32is so
1:03:33overlooked in the majority of people i
1:03:36can say for 100 certainty that your
1:03:38sleep is not good enough it takes a lot
1:03:41of intention to really improve your
1:03:42sleep and the majority of people have
1:03:44just accepted a lack of sleep because
1:03:47we're conditioned to through the
1:03:49education system like you know as
1:03:51teenagers we need a lot more sleep like
1:03:53teenagers need more sleep than adults do
1:03:55and to make a teenager wake up for 7 00
1:03:57a.m is actually inhumane if you want to
1:04:00really learn about the consequences of
1:04:02not getting enough sleep and you really
1:04:03want to feel a little bit anxious about
1:04:05this the book why we sleep by matthew
1:04:07walker is a good resource it kind of
1:04:09scares you and gives you anxiety in the
1:04:10sense that he'll literally just grill
1:04:12all the problems that will happen when
1:04:14you have a lack of sleep and maybe that
1:04:16isn't really beneficial because
1:04:17sometimes then that can make you anxious
1:04:18when you're trying to sleep but it can
1:04:19be helpful to just keep those things in
1:04:21mind so you realize how important sleep
1:04:24actually is since i read that book i
1:04:26talk sleep so much more seriously i have
1:04:28a sleep ring here which i wear all the
1:04:30time it's 300 and it tracks my sleep and
1:04:32gives me lots of data and i'm also on a
1:04:352
1:04:36500
1:04:37program with these experts on sleep and
1:04:40they're literally speaking to me every
1:04:41day looking at the data telling me like
1:04:43so many random things that i can do okay
1:04:44listen to this youtube videos like you
1:04:46know particular sounds listen to this
1:04:48when you go to sleep and tell us okay
1:04:49we'll look at your data and we'll see
1:04:50how you feel okay report your sleep log
1:04:52every single day your sleep efficiency
1:04:54your rem sleep
1:04:55just everything these guys are experts
1:04:57and i've been working with them for six
1:04:59weeks and we have a couple more weeks
1:05:00left and of all the things that i've
1:05:02worked with with this coach i've paid a
1:05:03lot of money for i think there's three
1:05:05main benefits there's three main
1:05:06learning lessons that you can take and
1:05:08you've essentially just gotten them for
1:05:10free so it's like i'm sharing the
1:05:11learning lessons that i got from this
1:05:12program with you the number one main
1:05:14thing that these coaches have put on to
1:05:17me that i've also heard from a bunch of
1:05:18like experts scientists and there's one
1:05:21who's really famous on youtube andrew
1:05:23huberman all these guys are saying that
1:05:24morning sunlight is incredibly important
1:05:27it's one of like the very few
1:05:28non-negotiables that i have with like
1:05:30the sleep performance coach that i'm
1:05:32with that every single morning as soon
1:05:33as the sun comes out you're outside just
1:05:35kind of getting it into your eyeballs
1:05:37andrew huberman explains this really
1:05:39well in a bunch of podcasts that he's
1:05:40done so you can literally just search on
1:05:42youtube andrew huberman morning sunlight
1:05:44when you do this and you get sunlight
1:05:46into your eyes first thing as soon as
1:05:48you know the sun comes out which in the
1:05:49uk right now it's about 6 a.m when you
1:05:51do this you get it for 5 minutes 10
1:05:53minutes 20 minutes you'll find that
1:05:54you'll naturally wake up way earlier and
1:05:56it's actually one of the things that
1:05:57just improves your health and your
1:05:59dopamine levels and you know all the
1:06:00sciencey stuff to such a great level i
1:06:03think about why that is just think about
1:06:04what our ancestors did like they would
1:06:06wake up to the sunlight and just be out
1:06:09all day whereas we wake up and we just
1:06:11stay inside the only light that we see
1:06:13is like the light from our phones and
1:06:14laptops and one of the very important
1:06:16points that andrew huberman makes about
1:06:18this is that you must go outside this
1:06:20you cannot stay inside and get the
1:06:21sunlight from like glass or anything or
1:06:23you know inside of a car you literally
1:06:25just have to be standing outside so
1:06:27there's a level of discomfort involved
1:06:28in that but it the roi is massive the
1:06:31second major thing that you can do to
1:06:32improve your sleep which will improve
1:06:33your mental health is to go to sleep and
1:06:36wake up at the exact same time every
1:06:38single day even on weekends and so this
1:06:40means that your wake up and your bedtime
1:06:42need to be reasonable and sustainable so
1:06:45for example if you're in school or work
1:06:47your wake up time could be 6 a.m and
1:06:49your bedtime could be 9 p.m and that
1:06:51gives you a nine hour window to sleep
1:06:53the majority of people mess this up
1:06:55because when they're forced to wake up
1:06:57for something like school or work they
1:06:59do it but then on the weekends when
1:07:00they're not they end up having a huge
1:07:03lion which then has like this weirdly
1:07:05cascading effect even though it feels
1:07:07healthy to think okay well you know i
1:07:08like tomorrow i may as well sleep more
1:07:10and sure you might do it that might be a
1:07:12benefit but then when you do sleep more
1:07:14that cascading effect how it kind of
1:07:15messes up the rest of your day and then
1:07:17you end up going to sleep later just
1:07:18gives you this lack of stability this is
1:07:20where the majority of people mess up
1:07:22that even on weekends any day you should
1:07:24be waking up and going to sleep at
1:07:26pretty much the same time and the third
1:07:28final thing that you can do to improve
1:07:29your sleep which you've heard before but
1:07:31no one has really explained this well is
1:07:33winding down before bed so this is
1:07:34usually when someone's explaining oh
1:07:36yeah how to improve your sleep and
1:07:37they'll say in such a short way they'll
1:07:38be okay so wind down before bed and you
1:07:40know just don't use technology for two
1:07:42hours before bed i would hear that
1:07:43advice never really take it seriously
1:07:44and you probably haven't either just be
1:07:46honest when you've hurt you've heard
1:07:47this before oh you know wind down before
1:07:48bed but you've never really taken the
1:07:49advice and i understand now why because
1:07:51no one has ever explained why that's
1:07:53important what actually happens
1:07:55specifically what we need to do it's not
1:07:57just gonna wind down that's not
1:07:58scientific what we need to do is lower
1:08:00our heart rate before bed so that by the
1:08:03time we go to sleep our heart rate is
1:08:05already at its lowest point so when you
1:08:07have a tracker like this or an apple
1:08:09watch and you can see data on your heart
1:08:11rate what we want is to spend at least
1:08:1320 minutes if not about an hour doing
1:08:15the things that drastically lower our
1:08:18heart rate so that when we get into bed
1:08:20our heart rate is already lowered
1:08:21instead of our heart rate being higher
1:08:23and needing to lower when we're trying
1:08:25to sleep so this ring is very important
1:08:27this ring is called an aura ring it's
1:08:29like 300 i'm not sponsored by them but i
1:08:32think it's a very good investment and it
1:08:33gives you i'm gonna show you some of my
1:08:35data to show you right this right now is
1:08:37data from a night where i wind it down
1:08:39properly before bedtime i spent like an
1:08:41hour literally i'm gonna teach you the
1:08:43secret technique which no one has ever
1:08:45spoke about in terms of winding down
1:08:46before bedtime but i did this i did the
1:08:48technique i fully wind it down and you
1:08:50can see that my heart rate was already
1:08:51low as soon as i fell asleep which is
1:08:53fantastic so i had a good night's sleep
1:08:55here but then this second graph is from
1:08:56a night where i didn't do this full wind
1:08:58down procedure you can see that it takes
1:09:00me hours to wind down and get my lowest
1:09:02heart rate the most effective way to
1:09:04wind down before bedtime i have found
1:09:06this is weirdly really specific is to
1:09:09literally lie down on the floor for some
1:09:12reason the floor works so much better
1:09:14than your bed lie down on the floor face
1:09:16up no pillow literally just like
1:09:17starfish on the floor like you would at
1:09:19the end of a yoga session and then
1:09:21follow like a very long meditation guide
1:09:23so again i'll have a follow-along
1:09:24meditation youtube video uploaded and it
1:09:27will show us a card on screen so click
1:09:28on that right now before bedtime lie
1:09:30down on the floor for like 20 minutes
1:09:32maybe 40 minutes maybe an hour and
1:09:34literally just follow some kind of like
1:09:35deep breathing exercise it's just so
1:09:37interesting meditating lying down feels
1:09:40a hundred times better than trying to do
1:09:42it whilst like sat up awkwardly and your
1:09:44back kind of hurts and everything lying
1:09:46down on the floor just feels so nice for
1:09:48some reason i don't know if i'm just
1:09:49weird about this but if you try this
1:09:50tonight half an hour before you're
1:09:52supposed to go to bed lie down on the
1:09:53floor and literally just focus on
1:09:55breathing eyes closed no phone no
1:09:56nothing no pillow literally just
1:09:58starfish on the floor and then do your
1:09:59nighttime routine get into bed and
1:10:01you'll find that you're already rested
1:10:02and so when you do fall asleep it's like
1:10:04your heart rate was already relaxed
1:10:06instead of needing to spend hours to
1:10:08relax
1:10:09social connection kind of means like
1:10:10having friends and family and people
1:10:12that you have some kind of emotional
1:10:14attachment to around you people who you
1:10:16spend time with this a book on a
1:10:19japanese concept and it says that the
1:10:21single greatest aspect of longevity is
1:10:25social connection longevity means living
1:10:27longer the single greatest way to live
1:10:29longer is to have friends if we flip
1:10:31that around and we have to discuss the
1:10:33lack of friends
1:10:35loneliness chances are you've
1:10:36experienced bouts of loneliness those
1:10:38periods where you don't physically spend
1:10:41time to anyone that you really really
1:10:42care about you don't really have like a
1:10:44bunch of close male friends who you feel
1:10:46like you can trust you perhaps don't
1:10:47have like a girlfriend love or intimacy
1:10:49or affection your family aren't around
1:10:51or maybe if your family are around you
1:10:52don't have like a great relationship you
1:10:54don't even hug each other you don't even
1:10:55tell each other that you you love each
1:10:56other all of these things greatly will
1:10:58influence your mental health i'd say
1:11:00loneliness is kind of like sleep
1:11:02deprivation in that it makes 100 of your
1:11:04life worse so for this part of the guide
1:11:06we do have to discuss the ability to
1:11:08make and maintain friends which is
1:11:10easier said than done but there is a
1:11:12mindset in regards to making friends
1:11:14that might help you significantly and
1:11:16that's to realize that making friends
1:11:18and maintaining friends comes down to
1:11:21your social skills and your social
1:11:23skills is kind of like a skill in a
1:11:25video game so remember when we used to
1:11:26play video games and you have like
1:11:28skills that you could level up and so
1:11:30you start at level one or level zero and
1:11:32then you have to keep doing like certain
1:11:33activities or tasks and you gain
1:11:35experience remember in games experience
1:11:37is shortened to xp so you gain xp in
1:11:39this skill and then you level it up over
1:11:41time and then as you get a higher level
1:11:42you get more of the rewards of that
1:11:44skill well social skills are just that a
1:11:46skill you'll do very well if you start
1:11:49seeing life as a video game and one of
1:11:50the very very important skills which the
1:11:52majority of us have spent zero time
1:11:55leveling up is our social skills we
1:11:57understand how nice it is to have
1:11:58friends but the majority of us have
1:12:00never even put in an hour into leveling
1:12:02up our social skills and just like in a
1:12:04video game there's a two-step process to
1:12:06level up so we pick the skill that we
1:12:08want to level up in this case it's
1:12:09social skills or in a video game like
1:12:11runescape it's magic and the first thing
1:12:13that we need to do before we can really
1:12:15even level it up is that we have to
1:12:17actually just simply learn what actually
1:12:20gets you experience in this skill so
1:12:22when you first start a video game it's
1:12:23like you have to click on like the
1:12:24informational card you know you click on
1:12:26like the magic skill and it says oh well
1:12:28you can gain magic experience by using
1:12:29this spell or doing this or this that's
1:12:31the same thing we have to do with social
1:12:33skills we have to actually learn what
1:12:34improves our social skills and we can
1:12:36categorize certain activities that will
1:12:38gain our social skills experience so
1:12:40that this becomes very much like a game
1:12:42for example i'd say holding eye contact
1:12:44and smiling at a stranger it gives you
1:12:4620 social skills experience stopping to
1:12:49have a chat with them if you initiated
1:12:50the chat gives you a hundred social
1:12:53skills experience conducting yourself
1:12:54well in that conversation with this
1:12:56stranger gives you 200 social skills
1:12:58experience you get like a whole level up
1:13:00if you do that getting rejected but
1:13:02maintaining a good positive mindset
1:13:04gives you 500 social skills experience
1:13:07all we need to do is get out into a
1:13:08social environment and practice things
1:13:10like eye contact smiling speaking to
1:13:12strangers having like a slightly longer
1:13:14conversation with the cashier at a shop
1:13:16and then we can level it up we can
1:13:18purposely go and try and get rejected by
1:13:19people we can just go and ask people
1:13:21almost like silly questions just for the
1:13:23sake of experiencing some level of
1:13:24discomfort you could go into a store and
1:13:26ask them can i have that tv for free and
1:13:28of course they're gonna say no but you
1:13:30weren't really trying to get the tv you
1:13:31just wanted to experience the discomfort
1:13:32of just being in a social situation and
1:13:34getting rejected by someone
1:13:35congratulations just by doing that weird
1:13:37activity your social skills just went up
1:13:39an entire level the higher level that
1:13:41you have in your social skills the way
1:13:44more easier you'll find it to meet new
1:13:46friends and also to maintain those
1:13:48friendships in a way more valuable
1:13:49relationship than you've ever had before
1:13:51you need some humility right here right
1:13:53now and i know this is gonna hurt if
1:13:54you're watching a video like this
1:13:56your social skills are trash
1:13:58i'm never going to sugarcoat anything
1:14:00for you when you click onto my channel i
1:14:02will always tell you the total truth i'd
1:14:04say 95 of people social skills are
1:14:07absolutely trash i would say mine are
1:14:10decent now and i've been actively
1:14:12working on improving them for a little
1:14:13while answer this question honestly have
1:14:15you read books on social skills have you
1:14:17taken courses on social skills have you
1:14:19went out have you literally left your
1:14:20house with the intention okay i'm gonna
1:14:22gain some experience in my social skills
1:14:24because the majority of people have
1:14:25never done that now interestingly
1:14:26there's a group of popular social people
1:14:28who have never necessarily improved
1:14:30their social skills they've never you
1:14:32know left their house thinking about
1:14:33social skills they've never read a
1:14:34social skills book and so you might be
1:14:36wondering wait they have not had to
1:14:37level theirs but they're really popular
1:14:39so what gives well some people are quite
1:14:41fortunate enough to start with a
1:14:43positive feedback loop when they're
1:14:44young you know like they were just
1:14:45raised right and they just had like a
1:14:47cute baby face or something when they're
1:14:49five years old in primary school and so
1:14:51everyone was kind of nice to them they
1:14:52were nice to everyone else and it's a
1:14:54positive feedback loop and you know they
1:14:55go through school kind of feeling kind
1:14:56of popular because they're just a nice
1:14:58bright kid to spend time with chances
1:14:59are if you're watching this video you're
1:15:00not that person so we have to put in
1:15:02some more intention into leveling up
1:15:03this very valuable skill i've made
1:15:05videos on social skills and i've even
1:15:06done a full skillshare class on social
1:15:09skills like a one hour in something
1:15:10master class on social skills which i'll
1:15:12have pop up as a card so click that
1:15:14right now if you want to gain more
1:15:15knowledge on leveling up your social
1:15:16skills at this point a lot of your men
1:15:18ask the same question and it might even
1:15:20be in your mind right now where do i go
1:15:21to meet friends this question has been
1:15:23asked to me so many times and so many
1:15:25young men are always wondering you know
1:15:26where do i go and your answers are
1:15:27always cliche and stereotypical oh go to
1:15:30the gym or try in school or go to go for
1:15:32a walk and stuff this question and
1:15:34therefore the answers are fundamentally
1:15:36not valuable the question is the wrong
1:15:38thing to ask you should never be asking
1:15:40where do i go to meet friends you should
1:15:42instead change the question to who do i
1:15:45become to meet friends i don't want to
1:15:47go into a full rant but in the modern
1:15:48day we are very very weak we're very
1:15:51weak and we seek comfort and quick
1:15:54results and instant gratification so a
1:15:56lot of people and probably you and
1:15:57probably me for the longest time of my
1:15:59life we wanted to know simply just okay
1:16:01where can we go to make it easy where
1:16:02can we go there's like there's just an
1:16:04abundance of friends just wait waiting
1:16:06for us to meet them that's not how it
1:16:08works you can't just search for the
1:16:09quick shortcut and ask people where can
1:16:10i go where it's easy to make friends and
1:16:12then someone says oh go to a martial
1:16:13arts club oh go to the gym is that this
1:16:15never works this advice never ever works
1:16:17for people you know why
1:16:19someone will recommend to you go to a
1:16:21martial arts club to make friends
1:16:22because that's where they've made
1:16:23friends right you go you've got a low
1:16:25level in social skills and then you
1:16:27become that kind of awkward guy in the
1:16:28martial arts club who kind of comes in
1:16:30at the right time you know gets changed
1:16:32does the session gets changed and then
1:16:33goes off you won't become that social
1:16:35butterfly guy in there just simply
1:16:37because you've shown up to the
1:16:38environment it's not about where you go
1:16:40it's about who you are so you need some
1:16:42humility right now and really honestly
1:16:44answer this question have you made good
1:16:46new friends over the last few months do
1:16:48you often get into really nice deep
1:16:50loving spontaneous conversations with
1:16:52strangers because if you don't that
1:16:53symbolizes that you have quite a low
1:16:54level in your social skills and that is
1:16:56the thing to focus on not just simply
1:16:58like oh wait where should i go to make
1:16:59friends it's who you should become so
1:17:01let's ask that question who should you
1:17:02become to make more friends if you want
1:17:05the mental health benefit of being
1:17:06surrounded by like a group of guys who
1:17:08actually really care about you who want
1:17:10to grow with you because that's so
1:17:11incredibly important you know i told you
1:17:13my journey at the start of this video
1:17:15when i left the city that i spent a
1:17:17bunch of time with when you know i
1:17:18turned into like a boy a party boy
1:17:21and i was taking drugs and i moved back
1:17:23home to my family's house
1:17:25i moved home and i didn't speak to
1:17:27anyone i wasn't using social media i
1:17:28didn't even tell any of my old friends
1:17:30that i moved back home
1:17:31i was just back home
1:17:34and i was
1:17:36just by myself
1:17:37for months and months and months
1:17:40i didn't even speak i didn't even have
1:17:42literally a single friend i was reading
1:17:45the book how to win friends and
1:17:46influence people by dale carnegie
1:17:48and as soon as i would learn something
1:17:50from it i would set the book down so you
1:17:52know i learned like okay if you smile
1:17:54people will like you more if you ask
1:17:56someone a question based on what they're
1:17:58interested in instead of you they'll
1:18:00like you more
1:18:02i would learn something small like this
1:18:04i would set the book down and i would
1:18:05literally walk out of my house and go
1:18:07and use whatever i just learned on a
1:18:09stranger nearby i went from having just
1:18:11really weird trash social skills because
1:18:13i spent like two years smoking weed all
1:18:15day every day so my social skills were
1:18:16just trash you know my brain would just
1:18:17kind of like go blank when i'd be
1:18:19speaking to people and i just slowly
1:18:21started to level it up and gain social
1:18:23skills experience and you know i was
1:18:25very busy and determined at the time so
1:18:27i didn't necessarily feel
1:18:29that bad
1:18:30but i've literally got private videos of
1:18:32myself that i would record on my phone
1:18:34you know like videos that i've never
1:18:35released to youtube and it's literally
1:18:37just me speaking to like me and i'm just
1:18:39kind of saying like oh your life's going
1:18:41really good i've stopped smoking weed my
1:18:42diet's really improved but there's one
1:18:43major problem like i'm just lonely
1:18:47i wish i had like some boys like a
1:18:48brother to train with in the gym
1:18:51i wish i had people to talk to after the
1:18:53youtube channel started to grow and i
1:18:54hired my first employee after a little
1:18:56while we would hop on like video calls
1:18:58and you know just start laughing about
1:18:59stuff and like we ended up becoming very
1:19:01very good friends and he's my best
1:19:03friend to this day his name's sam i wish
1:19:04for you to have what i have with him a
1:19:06close
1:19:07male best friend
1:19:09who you can consider kind of like a
1:19:10brother who has your back who you know
1:19:12for a fact would literally fight for you
1:19:14that's incredibly valuable a guy that
1:19:16you can be totally authentic with
1:19:18a guy that you can message to say like
1:19:20oh bro i feel like it's so valuable
1:19:22but you need a certain level of social
1:19:23skills to be able to attract that kind
1:19:25of person because the person that you
1:19:26want to be friends with has to want to
1:19:29be friends with you so if you take a
1:19:31minute right now to think about what
1:19:32kind of guy you want to be friends with
1:19:34just like almost visualize him he's
1:19:36funny he he talks like this he has these
1:19:38values this is how you spend time with
1:19:39him you hop on like discord calls or
1:19:41maybe you meet in person you go to the
1:19:42gym imagine the friend that you want to
1:19:44make and then imagine from his point of
1:19:46view who he wants to be friends with i
1:19:49know this sounds horrible but that guy
1:19:50probably doesn't want to be friends with
1:19:51like a depressed sad anxious young man
1:19:54he doesn't want to be friends with like
1:19:55a really lazy
1:19:56guy who's negative who complains all the
1:19:58time he wants to be friends with a guy
1:20:00who's quite upbeat and encouraging who
1:20:01thinks about him who like talks to him
1:20:03in a supportive way he wants to be
1:20:05friends with a guy who's funny he wants
1:20:06to be friends with a guy who's got a
1:20:07level of like carefreeness who's not
1:20:09overthinking all the time he wants to be
1:20:10friends with a guy who seems happy who
1:20:12smiles who takes an interest in him who
1:20:14invites him to do some fun things could
1:20:16that be you because a lot of us we have
1:20:19this like this kind of personality where
1:20:21we can't see our weaknesses
1:20:23and we don't realize this a lot of us
1:20:24don't really bring that much to the
1:20:26table in terms of friendship i can admit
1:20:28for a very long time i was one of these
1:20:30people it takes a certain level of
1:20:32confidence and humility for you but you
1:20:34would get my respect for this if you
1:20:35held your hand up and you just said you
1:20:37know what
1:20:38i probably don't bring that much
1:20:40value to a friendship right now i'm
1:20:42probably not that like fun to be around
1:20:44i should improve on that because a lot
1:20:46of young guys have this kind of really
1:20:48sad depressed outlook on friendship and
1:20:49they're like oh you know it's so hard to
1:20:50make friends and i don't trust anyone
1:20:52anyway i'm a lone wolf but they never
1:20:54have the humility to just think yeah
1:20:55like if i was a better person people
1:20:57would want to be friends with me so i
1:20:58know that this is a very hard to swallow
1:21:00pill and it's not very positive you know
1:21:02i'm kind of making you say yeah i'm a
1:21:04piece of and that's why no one
1:21:05wants to be friends with me but
1:21:07sometimes you have to admit to yourself
1:21:08yeah like i have a little bit of a peace
1:21:09issue i'm always quite self-interested i
1:21:12don't really ask good questions to the
1:21:13other people i don't take an interest in
1:21:15them i don't really smile i find that
1:21:17awkward i'm not funny i'm not even that
1:21:18much of a nice person i'm not very
1:21:20supportive i always forget things about
1:21:21my friends because if you can admit
1:21:23these things then you can make progress
1:21:25on them you should right now have a new
1:21:26goal or intention in mind which is to
1:21:28level up your social skills your social
1:21:30skills are literally the skill of
1:21:32meeting and making friends if you want
1:21:34my help with that again i'll have like
1:21:35my social skills videos and master class
1:21:38come up on the screen somewhere also if
1:21:39you want to make friends online you can
1:21:41join our discord server that will be
1:21:42linked in the description i think we
1:21:44have around 80 000 young men who have
1:21:47joined this server we're all on self
1:21:49improvement we're all talking about
1:21:50social skills and mental health and
1:21:52discipline and no fapping there's a
1:21:54bunch of guys from age 12 to like 25 30
1:21:57you'll probably find some people to
1:21:59speak to in there one of my mods in this
1:22:01server has also created his own platform
1:22:03where people can come together and
1:22:04actually do in real life meetups so
1:22:07information about that will also be in
1:22:08the discord server so if you're
1:22:10interested in that you'll join the
1:22:11discord server and then there's like a
1:22:12separate platform to literally say okay
1:22:14which city are you in and there's a
1:22:16bunch of other people in the same city
1:22:17as you and they're literally saying like
1:22:18oh boy he's like let's all get a day
1:22:19pass at this gym over there and we can
1:22:20all join together that's like one of the
1:22:22most beautiful things i've seen someone
1:22:24do and like someone create on
1:22:25self-improvement so shout out this mod's
1:22:27name on his discord name is agro7 so
1:22:29shout out to him for making this so
1:22:31let's talk about your environment and
1:22:32particularly nature and sunlight and
1:22:34having a sense of adventure i think
1:22:36these are very interesting environmental
1:22:38factors to talk about and they'll
1:22:39significantly improve your mental health
1:22:41if you utilize them correctly as always
1:22:43i want to give you the bro science
1:22:44explanation for why things like nature
1:22:46sunlight and adventure make us feel
1:22:49mentally healthy if you imagine how our
1:22:51ancestors lived
1:22:53thousands of years ago they spent all of
1:22:55their time out in nature they would wake
1:22:58up at sunrise and literally be in the
1:23:00sun totally naked
1:23:01all day up until the sun went down
1:23:03there's so many like new health benefits
1:23:05that are arising from people saying like
1:23:06oh yeah like you know we should get
1:23:08sunlight on our poles and our
1:23:10and stuff like people like there's real
1:23:12scientific studies which are showing
1:23:13like your testosterone goes through the
1:23:14roof if you get sunlight on your
1:23:16testicles with no clothes on our
1:23:18ancestors were living like that just 24
1:23:197. and they were exploring when i hear
1:23:22like the great tales of how humanity
1:23:24started and i believe it started like
1:23:26somewhere in africa and you know there
1:23:27was tribes eventually a small group from
1:23:30this tribe led by a strong man
1:23:32decided to just adventure outward and
1:23:34that's the story of
1:23:36every community every tribe of humanity
1:23:38it's adventure
1:23:40it's travel and we don't really do that
1:23:42these days
1:23:43we travel to work or to the gym but that
1:23:45doesn't really count that's that's not
1:23:46even traveling or adventure that's
1:23:47commuting when was the last time you
1:23:48went on an adventure like a real real
1:23:51adventure when was the last time you
1:23:52left your house and didn't know where
1:23:54you were gonna end up be honest i like
1:23:56to think of the world like the map
1:23:58around us kind of like the map from
1:24:00grand theft auto you remember those
1:24:01games gta 5 or gta 3 or gta san andreas
1:24:05and you click on the map on this game
1:24:07and wherever you had previously been to
1:24:09would be sort of visible on this map and
1:24:12anywhere that you hadn't discovered
1:24:14would be blacked out gray so the idea is
1:24:16okay the map pretty much starts off as
1:24:17just blacked out and as you explore more
1:24:19and more and more the map kind of gets
1:24:21like opened up and you can see where
1:24:22you've been if you imagine the map of
1:24:24your area around your home your city you
1:24:26feel like you probably discovered you
1:24:28know quite a lot but if you just imagine
1:24:30that map just like a gta san andreas map
1:24:33there's a bunch of blacked out streets
1:24:36like there is a street two minutes away
1:24:38from you right now that you have never
1:24:40even seen before there is a house
1:24:42there's a building that your eyes have
1:24:44never witnessed before
1:24:46literally within a one to two minute
1:24:47walk how crazy that you may have lived
1:24:49at your address at your home for five
1:24:51years ten years twenty years two years
1:24:53and there's something that you haven't
1:24:54even seen thirty seconds away do you
1:24:56feel some level of excitement when you
1:24:58think about this i almost get like an
1:24:59urge to quickly like slip my trainers on
1:25:01and just go see that random building
1:25:03that i've not seen this is what we're
1:25:04supposed to do as humans we're supposed
1:25:06to be in awe of like the natural beauty
1:25:09around us we're supposed to go for a
1:25:11long walk in nature and not just be
1:25:13glued to our phones or to be
1:25:15overthinking but to literally look and
1:25:17appreciate that one particular tree that
1:25:19like just for some reason your brain
1:25:21your body your soul really likes amongst
1:25:23all the other trees you're supposed to
1:25:25go out like a child and like pick your
1:25:27favorite leaf off from a tree or from
1:25:29the floor unless you just look at it and
1:25:30examine it and just think how beautiful
1:25:32it is when was the last time you really
1:25:33like picked a leaf and actually really
1:25:36really looked at it perhaps one of the
1:25:37reasons why we feel so mentally
1:25:38unhealthy we're just walking around and
1:25:40just navigating life in a haze just deep
1:25:43in our own thoughts instead of
1:25:45appreciating the beauty around us
1:25:47something about being in nature
1:25:48especially amongst big vast open spaces
1:25:52like i'm in right now i'm in scotland
1:25:53i'm staying on a farm i'm in like a
1:25:55mountainous area like you can't see it
1:25:57right now but there's a bunch of
1:25:58mountains where there's something about
1:25:59being in this open space where there's
1:26:01mountains around it does something
1:26:03amazing to my mind on the way here my
1:26:05mind is thinking about youtube it's
1:26:07thinking about drama it's thinking about
1:26:09you know small tactics and tasks that i
1:26:11can do we can implement oh i've got to
1:26:13send a message to this guy or i've got
1:26:14to write this thing down
1:26:16small things as soon as i get out into
1:26:17the vastness of nature my mind broadens
1:26:20up and i can't help but think about
1:26:22the grand scale of things i get out into
1:26:24the mountains and my brain just starts
1:26:26automatically thinking about fatherhood
1:26:28it starts thinking about long-term plans
1:26:30where would i live five years from now
1:26:31where would i raise children what's the
1:26:33next generation gonna be like what are
1:26:35the boys five years old today what are
1:26:38they struggling with do they have mental
1:26:39health problems were they throwing an
1:26:41ipad when they were three years old what
1:26:43will the generation of those boys become
1:26:4620 years from now i'm thinking about
1:26:47these grand things when i'm out in the
1:26:49grandness of the vast open space of
1:26:52nature and yet we spend most of our days
1:26:53indoors tiny little rooms just staring
1:26:55into like a tiny little phone screen or
1:26:57computer screen like you're doing right
1:26:59now and we wonder why our mental health
1:27:01is so bad and like our thinking is so
1:27:03consumed by like small things and this
1:27:05part of the guide in terms of nature
1:27:07sunlight and adventure it's very very
1:27:09close to my heart because again that
1:27:10story that i've told you about that i
1:27:12was living in a city and i was just
1:27:13waking up and smoking weed and i was
1:27:15just staying in the apartment all day
1:27:16because there was the covered lockdown
1:27:18if you could almost like imagine how i
1:27:20was living you know i'm living in this
1:27:22like small apartment with a girl that i
1:27:23didn't really even like i'm waking up
1:27:25and just smoking weed straight away i'm
1:27:27jacking off i'm fapping just in the
1:27:29other room even though i've got like a
1:27:30girlfriend there i'm literally that's
1:27:31how my mental health was just
1:27:33addicted to porn just staying in like
1:27:36the computer room all day and then think
1:27:38about the difference from that and then
1:27:39i moved home and suddenly like this idea
1:27:41of adventure just popped into my mind
1:27:42and i'm i'm going out and actually
1:27:44looking at like these vast open
1:27:46spaces
1:27:47with like a sense of a childish awe and
1:27:50i started to go on like small adventures
1:27:52i bought outdoor gym equipment like i
1:27:54bought like equipment that i could train
1:27:56you know my muscles with and i would put
1:27:58it into a backpack and i would literally
1:27:59just go for like a long walk or a jog
1:28:02just trying to find somewhere to train
1:28:03and i would always try to choose a new
1:28:05place to train and i'd end up like
1:28:07walking into like little forests and
1:28:08there's you know like a stream of water
1:28:10and i challenge myself to like jump
1:28:12across it when you imagine that new life
1:28:14that i was you know jumping across these
1:28:15puddles and you're challenging myself oh
1:28:16that looks kind of far i don't know if i
1:28:18can make it
1:28:18compared to just waking up in a small
1:28:20little room and just smoking weed every
1:28:21day
1:28:23is it any
1:28:24wonder that the majority of people who
1:28:27just stay in these small like houses
1:28:29small rooms who just stare at their
1:28:32computer screens and don't go outside
1:28:33don't get sunlight is it any wonder why
1:28:34the majority of these kinds of people
1:28:36are depressed as a simple rule that you
1:28:37can follow go and do the things that you
1:28:39did as a child you'd go play out with
1:28:41your friends you just go kick a ball
1:28:42around you'll jump over puddles you'd
1:28:44climb a tree when was the last time that
1:28:45you climbed a tree i know you sound
1:28:47silly but like you feel kind of
1:28:48depressed right now imagine if you go
1:28:49climb a tree i don't think you can be
1:28:51depressed when you're literally climbing
1:28:52a tree i think that's the instant cure
1:28:54that you needed i think this section of
1:28:56the guide sounds really exciting and
1:28:57awesome okay like you know nature
1:28:58sunlight adventure fine but you need a
1:29:00practical way to implement this
1:29:02otherwise you're just gonna feel kind of
1:29:03motivated and hype watching this video
1:29:05and then your life isn't gonna change
1:29:06you need a practical way that you can
1:29:08implement getting more nature sunlight
1:29:10and adventure and the way that i did it
1:29:11which will probably work for you is to
1:29:13start getting into long distance cardio
1:29:16now chances are if you're watching my
1:29:17videos you might already be into going
1:29:19to the gym and doing weight lifting or
1:29:21calisthenics or you might not be but
1:29:23either way you should really consider
1:29:25like the benefits of doing long distance
1:29:27cardio i'm not talking about sprints and
1:29:28i'm not talking about like you know
1:29:29going to the gym and just putting in the
1:29:30work on the treadmill like
1:29:32that that always just is really weird
1:29:34for me like people just go to the gym
1:29:35unless you just go jog on the treadmill
1:29:37for like 30 minutes why
1:29:39chug outside
1:29:41but long distance cardio and so
1:29:43essentially go on a very long run and
1:29:44start tracking how far you run so
1:29:46there's apps that you can get on your
1:29:47phone literally just search like running
1:29:49app there's like a nike app and pretty
1:29:50much all those big brands like everlast
1:29:52whatever they've all got one which is
1:29:54just for like running and under armour
1:29:56has a good one that i use um under
1:29:57armour running app if you search that
1:29:59onto app store i'm pretty sure it'd come
1:30:00up and it you just press start and it
1:30:02starts tracking like your map and sees
1:30:04how far you've run get into long
1:30:06distance running and start like
1:30:07challenging yourself to get to like 5k
1:30:1010k you could probably do that in six
1:30:12months from now but one very important
1:30:14part to get not only the benefits of the
1:30:16long distance cardio but specifically
1:30:17the benefits of this part of the guide
1:30:19of nature sunlight and adventure it's
1:30:22the focus more on the adventure rather
1:30:24than the actual cardio so go out for a
1:30:27run go out for a long walk go out for a
1:30:28bike ride but don't think to yourself
1:30:30okay you know i'm only doing this just
1:30:31to get like calories or whatever think
1:30:32to yourself okay i'm actually going out
1:30:34for the purpose of adventure and my
1:30:36vehicle for that is running or cycling
1:30:39so that means that it's okay for example
1:30:40you're running you know you're jogging
1:30:42just looking around being adventurous
1:30:44there's a street that you've never went
1:30:45down but you're pretty sure it's like
1:30:46it's closed off so you'd have to just
1:30:47literally run there run back and so it's
1:30:49not necessarily efficient for like
1:30:50cardio or burning calories because you'd
1:30:52rather just run straight forward in a
1:30:54straight line but you're like nah
1:30:55it come on like i just want like a sense
1:30:56of adventure and excitement you go there
1:30:58look around oh wow like i've never seen
1:31:00that building before and then run
1:31:01backwards so technically the amount of
1:31:03calories you burn doing this will be a
1:31:05little bit less than if you just focus
1:31:07on like just running on the treadmill or
1:31:08something but the mental health benefit
1:31:10of just exploring and being in the
1:31:11outdoors and seeing things that you've
1:31:13never seen before is massive and one
1:31:14final extra benefit of exploring with
1:31:17adventure and being outdoors it puts you
1:31:19into a flow state so remember previously
1:31:21in the sky we spoke about the flow state
1:31:23being a moment of
1:31:25intense presence a lack of like thought
1:31:27in your mind you just focus on what's
1:31:29happening right now
1:31:31but when you're experiencing some kind
1:31:33of adventure and you're looking around
1:31:34at a building that you've never seen it
1:31:36like a park or a tree that you've never
1:31:37seen
1:31:38your mind's probably going to be
1:31:39relatively quiet which again will
1:31:41greatly improve your mental health
1:31:43kindness is another tool that you can
1:31:44use to improve your mental health and i
1:31:46learned this from this free online
1:31:48course named the science of well-being
1:31:51this instructor like this professor has
1:31:53made this course online talking about
1:31:54mental health and she brought in this
1:31:56study which showed that people are
1:31:58actually happier if they spend money on
1:32:01others rather than themselves so in this
1:32:03study a participants are given like five
1:32:05dollars and they're instructed okay go
1:32:06spend it on yourself go buy like a latte
1:32:08from starbucks or something or another
1:32:10group of participants are given five
1:32:11dollars and they're instructed okay go
1:32:13buy a gift for a friend go buy a latte
1:32:16from starbucks for their friend and they
1:32:18found a way bigger happiness increase
1:32:20for the people who spent money on their
1:32:21friends and we know this too being kind
1:32:23and generous makes us feel good about
1:32:25ourselves there's a very interesting
1:32:27conclusion that we can come to
1:32:29there's literally a higher roi
1:32:31return on investment to being generous
1:32:34with your money your time
1:32:36your compliments
1:32:38than it is to be reserved like the money
1:32:40that you could spend on someone and of
1:32:41course you know it's all relative so if
1:32:42you're in a different country you don't
1:32:44have to spend the equivalent of five
1:32:45dollars it was all relative to the
1:32:46country that you're in so essentially if
1:32:48you spent the equivalent of around
1:32:5120 minutes of the minimum wage of your
1:32:54country on a friend that would probably
1:32:56be able to get you like a coffee a drink
1:32:59a bottle of water or something like that
1:33:00if you've got that for a friend oh i've
1:33:02got this for you you'd feel happier
1:33:04about that than if you got it for
1:33:05yourself and you can scale this up
1:33:07massively so that study just spoke about
1:33:09you know a small gift of like five
1:33:10dollars buying a drink from starbucks
1:33:12for someone but you can be a very
1:33:14purposeful
1:33:15work driven young man
1:33:17and be quite charitable or do some kind
1:33:20of work that helps others i personally
1:33:23have found one of the greatest mental
1:33:25health benefits for my own self from the
1:33:27work that i do for this youtube channel
1:33:28i spend quite a while and of course you
1:33:30know it's quite profitable for me you
1:33:32know to increase my status i feel good
1:33:34about the success that i've built the
1:33:35income that i've got but the work that i
1:33:37do here is very purposeful
1:33:39and when i receive comments and messages
1:33:42and emails and voice notes and when i
1:33:44had instagram i don't have instagram
1:33:45anymore but like when i did have
1:33:46instagram i would receive obviously
1:33:4920 messages a day direct messages of
1:33:52people just saying like you've saved my
1:33:53life you changed my life thank you so
1:33:55much for your videos never stop
1:33:56uploading that made me feel amazing
1:33:58about myself kindness and generosity
1:34:01is linked to this feeling of being
1:34:04needed and that's so utterly important
1:34:06and we don't really have that like we
1:34:08live in very weird
1:34:09individualistic times what i mean by
1:34:11individualistic is that we're all kind
1:34:13of like separate people and we no longer
1:34:15see ourselves as being part of like a
1:34:17tribe even in your country or community
1:34:19you don't really think like oh yeah well
1:34:20this is this is my my man you know he's
1:34:22in the same country as me that means
1:34:23we're on the same team you don't really
1:34:25think that we don't have tribes anymore
1:34:27we're not really close knit anymore and
1:34:29religion was an amazing
1:34:30way of life for this because
1:34:32we felt like we were in the same tribe
1:34:34as everyone that we went to church with
1:34:35and we don't have that the majority of
1:34:36people aren't very religious these days
1:34:38we don't really have like a sense of
1:34:40community that makes us feel important
1:34:42and so for the majority of young men
1:34:45perhaps a reason why you don't feel so
1:34:47great is because you kind of know you
1:34:48kind of feel that if you disappeared
1:34:51nothing would really happen of course
1:34:52like you know your parents your family
1:34:53would be upset your friend would be
1:34:54upset but like in terms of the greater
1:34:56community the majority of people
1:34:58wouldn't even realize if you just
1:35:00disappeared and i know that seems really
1:35:02scary it seems really dark to talk about
1:35:04but that's something that remember we
1:35:05have to like kind of talk and sort of
1:35:06admit these things out loud and then aim
1:35:09to change them if we bottle them up and
1:35:11if we don't express these thoughts of
1:35:14humility to ourselves where we discuss
1:35:15our weaknesses our weak points then
1:35:17we'll never make progress we need to
1:35:18hold our hands up as young men and say
1:35:20you know what i'm not even involved in
1:35:21my community that if i just left today
1:35:25no one would even realize
1:35:27that i'm not even doing any purposeful
1:35:29work that's changing the world in any
1:35:30positive way i'm just working some
1:35:32minimum wage job in like some place that
1:35:34i don't even care about i'm not even
1:35:35helping anyone it's one of my friends
1:35:37who really need me it's so important
1:35:39that you become the kind of man who is
1:35:41needed you become the kind of man who is
1:35:43doing such good work for other people
1:35:46that people need you
1:35:47because when you're needed you can't
1:35:49help but feel this level of like
1:35:51security abundance happiness
1:35:53fulfillments freedom for yourself when
1:35:55you're not needed when you're just
1:35:56another like average guy who's working
1:35:59like you know some job that doesn't
1:36:00really matter and you just spend your
1:36:01free time on online you're not really
1:36:03doing anything it feels like life is a
1:36:05bit
1:36:05meaningless and pointless and this is
1:36:07where symptoms of depression arise and
1:36:09so consider being kind consider being
1:36:11purposeful consider being generous
1:36:13consider doing things for other people
1:36:15for helping them to such a good level
1:36:16that you will feel that you are needed
1:36:19that you will feel that other people are
1:36:20relying on you and even though that's a
1:36:22level of pressure and responsibility
1:36:24it's a good thing men are built from
1:36:26responsibility men are built from
1:36:27pressure so many young guys are just
1:36:29living life without responsibility they
1:36:30just wake up go to school go to work and
1:36:32then just come home and just spend all
1:36:34day online and then they complain why
1:36:36they're depressed you need to take
1:36:37responsibility for someone else to
1:36:38become a man
1:36:40if you are not responsible for someone
1:36:42else right now
1:36:43i hate to say it but you are not a man
1:36:45you're a guy or a boy
1:36:47you turn into a man when you take the
1:36:48responsibility of other people and
1:36:50interesting like masculine things will
1:36:51happen to you when you take
1:36:52responsibility of other people i
1:36:53couldn't grow a beard for most of my
1:36:55life all the men in my family could grow
1:36:56a full beard at age 16 or 18. i'm age 21
1:36:59still can't grow one but then i started
1:37:00this youtube channel i started working
1:37:02for the other guys that i care about i
1:37:04started being purposeful i started
1:37:05leading a mission of young men improving
1:37:07themselves and suddenly i can grow a
1:37:08glorious beard
1:37:10you will become more masculine you will
1:37:12feel more like a man you will feel
1:37:13purposeful when you start helping others
1:37:15the reason why i'm speaking with so much
1:37:16emotion and conviction right now is
1:37:18because i wish i could speak to younger
1:37:19hamsa i wish i could tell him he doesn't
1:37:22even realize this but i wish i could
1:37:23tell him that he's quite selfish and i
1:37:24don't say that as an insult it's just
1:37:26an objective fact he only cared about
1:37:28himself true progress comes when you
1:37:30start thinking about other people what's
1:37:31interesting when you think about helping
1:37:33someone else you actually help yourself
1:37:34to a such a greater level it's so easy
1:37:36to think oh i don't have the capacity to
1:37:38help someone else i don't have enough
1:37:39money to help someone else what's
1:37:40interesting is that if you help someone
1:37:41else with their fitness with their diet
1:37:43your diet will automatically improve if
1:37:45you start helping your fat friend lose
1:37:47weight i guarantee your diet will
1:37:49improve more than you've ever seen it
1:37:50before because now you're a leader and
1:37:52now you've got responsibility to be a
1:37:53role model we as men need some kind of
1:37:55self-transcending purpose transcending
1:37:58means bigger than us we need a purpose a
1:38:01mission some work some goals that is
1:38:03bigger than us that involves helping
1:38:06other people for the last two years i've
1:38:07dedicated my life to what you see here i
1:38:09make this joke quite often to my friends
1:38:11i left the nine to five you know the
1:38:13nine to five rat race i left the nine to
1:38:15five
1:38:16now i work five to nine
1:38:18i wake up at five a.m and i literally
1:38:20just work up until around nine pm i
1:38:22can't stop i don't want to stop it's
1:38:24like my brain is so focused on this
1:38:26because i honestly feel like i'm
1:38:28changing the world with this work that i
1:38:29do i feel like i'm saving hundreds of
1:38:32men thousands of men that makes me feel
1:38:35mentally happy it makes me feel so
1:38:36important and we need that kind of
1:38:38feeling and you shouldn't belittle
1:38:39yourself right now and think oh well
1:38:40hamsa can do it because he's got a
1:38:41youtube channel but i don't have one i
1:38:43started with nothing as well so ask
1:38:44yourself right now in what ways can you
1:38:46be kind and generous to others it can be
1:38:48as simple as buying like a bottle of
1:38:50water for your friend it can be as
1:38:51simple as tipping a waitress or it could
1:38:53be bigger you could ask yourself okay
1:38:55what purposeful work could i dedicate my
1:38:57life to that would help other people if
1:39:00you really want this guide to help you
1:39:01perhaps just pause the video and really
1:39:02ask yourself that question what
1:39:04purposeful work could i dedicate my life
1:39:06to which would help other people pause
1:39:08the video and really ask yourself that
1:39:10question journal it write it down what
1:39:12are ways that you can help your
1:39:13community your tribe because when you
1:39:15help your tribe and you feel important
1:39:17it's like you're aligned to like this
1:39:20natural animalistic social hierarchy
1:39:22aspect of ourselves
1:39:24when you move up the social hierarchy of
1:39:26men
1:39:27you know your status increases you just
1:39:29begin to feel so much better and you do
1:39:31that through a self-transcending purpose
1:39:33and being kind for the final part of
1:39:36this guide i want to discuss trauma and
1:39:38ptsd so i said before that the majority
1:39:42of people the mental health problems
1:39:44that they have usually just come down to
1:39:46like depression and anxiety depressive
1:39:48symptoms and anxious symptoms and that
1:39:50usually comes way more from literally
1:39:51just modern day habits a lot of people
1:39:52don't like to hear this a lot of people
1:39:54like to think that they've got like some
1:39:55biological issue or anything but the
1:39:56majority of people who are depressed or
1:39:58anxious are like that simply because of
1:40:00their habits and if you can accept that
1:40:02and think to yourself yet like i
1:40:03actually don't have any biological
1:40:05reason to be depressed or anything it's
1:40:07just simply because i've been indulging
1:40:08in instant gratification i've been
1:40:09watching porn for for six hours a day so
1:40:11of course i feel depressed but there is
1:40:12something a lot more severe than these
1:40:14habitual mental illnesses and that is
1:40:18trauma
1:40:19trauma
1:40:20is a very significant
1:40:23dangerous experience which
1:40:26changes you forever so this is not just
1:40:28you know like i play too much video
1:40:30games and that's why i feel depressed so
1:40:31you know my diet's really and
1:40:33that's why i feel really anxious because
1:40:34you know me and fried western food and
1:40:36that's up my gut microbiome
1:40:38trauma we could say
1:40:40it causes ptsd post-traumatic stress
1:40:42disorder so trauma is for example
1:40:45you're walking through the street one
1:40:47night alone
1:40:48and suddenly out of nowhere you just get
1:40:50punched
1:40:51you drop to the floor and people are
1:40:53kicking you robbing you could be being
1:40:55in a car crash
1:40:56these are things that can cause trauma
1:40:58in people
1:40:59and the research on trauma and the
1:41:01psychologists who have written books on
1:41:03them the wording that they use is that
1:41:05trauma may be
1:41:08maybe curable or at least the symptoms
1:41:10of trauma can be
1:41:12relieved and there's good treatment now
1:41:14for trauma things like emdr it's like a
1:41:16form of therapy you like see the
1:41:18therapist and they do stuff like this
1:41:20and it just helps you like process the
1:41:22events
1:41:23and uh traditional talking therapy
1:41:25sometimes can help there's more
1:41:27complicated versions of trauma which are
1:41:29no longer just one event so you know
1:41:31like you could get trauma from a car
1:41:33crash that's one event or you know
1:41:35you've been mugged you've been attacked
1:41:37that's an event
1:41:38there's such a thing called complex ptsd
1:41:41complex post-traumatic stress disorder
1:41:44and complex ptsd cptsd is where you will
1:41:47go through
1:41:48lots of traumatic incidents and it's
1:41:51pretty much always
1:41:53down to childhood abuse so when you're a
1:41:55child and you're totally dependent on
1:41:56your parents but your parent is being
1:41:58abusive your parent shouts at you
1:42:00threatens you slaps you not emotionally
1:42:01neglects you sexually abuses you
1:42:04there's no escape from that
1:42:06when you're a child generally this can
1:42:07become a lot more severe and it's
1:42:09actually estimated that i'm not sure the
1:42:11exact figure but a lot of people have
1:42:13experienced childhood abuse
1:42:15i believe it's like
1:42:16one in four and maybe more chances are
1:42:18if you're watching this video and you've
1:42:20gotten a bunch of the symptoms that we
1:42:21talk about you very clearly know your
1:42:24mental health is bad if you think back
1:42:25to your childhood experience with your
1:42:26parents
1:42:28what was it like there's very clear
1:42:30signs of abuse like a parent screaming
1:42:31at you slapping you threatening you
1:42:33hurting you and there's also somewhat
1:42:34invisible signs of abuse things like
1:42:37emotional neglect essentially believing
1:42:39that your parents just didn't really
1:42:41love you and a lot of us have
1:42:42experienced that and
1:42:44the reason why this is so damaging
1:42:46is because when you're a child
1:42:48you soak up everything you believe
1:42:50everything that your parents says and
1:42:52does so what goes on to a child's mind
1:42:54when the child is being beaten or hurt
1:42:57or screamed or threatened or ignored by
1:42:59their parents it's like your brain
1:43:01convinces you that
1:43:03you're a bad person you're worthless
1:43:04you're not worthy of love it's very
1:43:06tricky for me to give you real good
1:43:08advice here because this is something
1:43:09that i'm on my own journey to
1:43:11to
1:43:12improve on
1:43:14i have symptoms and like the
1:43:16understanding that i have cptsd complex
1:43:18ptsd because of childhood abuse
1:43:21and um
1:43:24the more i look into it the more i work
1:43:26into it the more i become aware of just
1:43:28how many symptoms
1:43:30i have the way that i behave in
1:43:32relationships
1:43:33the
1:43:35physical symptoms of just anxiety and
1:43:37stress and hyper vigilance and
1:43:39faster heartbeats and you know i track
1:43:41my heart rate on this my heart rate's
1:43:43way higher than it should be at like
1:43:46athlete's performance like my heart rate
1:43:48should be about 45 it's actually about
1:43:5060.
1:43:51my heart rate variability hrv is very
1:43:54low it should be maybe double what it is
1:43:56and
1:43:57we think that this is probably caused
1:43:58from things like trauma so if you feel
1:44:00like you have trauma or cptsd here i've
1:44:04done a fair amount of research on this
1:44:05and it's of my understanding right now
1:44:07there's kind of like two methods that
1:44:09you can use to improve symptoms of
1:44:12trauma and see ptsd and these are called
1:44:14top down and bottom up essentially what
1:44:16this means is that the top down model is
1:44:19that we start and we focus on the brain
1:44:22and if we do things that improve our
1:44:23brain it will help the rest of our body
1:44:26and then likewise the other approach is
1:44:29that if we start bottom up we do things
1:44:31that improve our body and that will help
1:44:33our brain so this is where trauma
1:44:35treatments like self-help treatments can
1:44:37come in things like journaling and
1:44:39therapy change your brain especially
1:44:41things like for example cbt can help you
1:44:43with these like cognitive neurological
1:44:45wiring of beliefs and you're like all
1:44:47brain sciency stuff when you change your
1:44:50brain your body can respond and we've
1:44:52discussed a lot of this in this guide so
1:44:54for example in the physical health
1:44:55section of this guide we've essentially
1:44:57explained the bottom up method of
1:45:00relieving cptsd which is okay we focus
1:45:02on the body we can focus on things like
1:45:04sunlight diet exercise and these are all
1:45:06bodily things that we can focus on which
1:45:08then improve our brain and then likewise
1:45:10we can switch it around and we can do
1:45:12things that improve our brain things
1:45:14like journaling
1:45:16things like being in love
1:45:18things like
1:45:20therapy
1:45:21and those things can help us
1:45:23ease the symptoms that we get in our
1:45:25body to be honest i'm not sure if i
1:45:26really have good advice for this section
1:45:28of the guide because i'm still learning
1:45:30as i go along
1:45:31and this is a very very
1:45:33complicated subject you know mental
1:45:35health i think especially mental health
1:45:36that's come from poor modern habits
1:45:39is
1:45:40something that i've
1:45:41gained a good level of experience on but
1:45:43with
1:45:44complex ptsd and trauma
1:45:48it's a it's a whole new ball game what i
1:45:50can't say
1:45:52is
1:45:53if you do relate to having
1:45:55cptsd or trauma
1:46:00be grateful for it i wouldn't be here
1:46:02where i am today
1:46:03if it wasn't for the experiences that i
1:46:05had in childhood because
1:46:07i
1:46:09have
1:46:10cpcsd because i went through childhood
1:46:13abuse i am the man i am today and i have
1:46:15such a focus on things like mental
1:46:17health and self-improvements but then
1:46:19i've been able to come online and teach
1:46:21these things and i'm very grateful for
1:46:23that i'm glad how my life has turned out
1:46:25and so of course that means all of the
1:46:26bad things too that's the one thing i
1:46:28can suggest to you is is find a way to
1:46:30feel grateful and to almost rewrite the
1:46:33story of your trauma your abuse rewrite
1:46:36it and take control of it instead of
1:46:37it's you know something unfortunate that
1:46:39happened to you rewrite it think to
1:46:41yourself yeah like i'm grateful for it
1:46:42because i used it as an opportunity to
1:46:45accelerate and slingshot myself into
1:46:48make more progress we're just gonna go
1:46:49through some questions that some people
1:46:51have asked me it related to mental
1:46:53health we have a question from night
1:46:55king hey hamza silly question but how do
1:46:57you always find something to talk about
1:46:59with people you meet every once in a
1:47:01while my mind goes completely blank so i
1:47:03struggle with starting such continuing
1:47:05conversations
1:47:06so night king has asked
1:47:08how do you find something to talk about
1:47:10with everyone that you see
1:47:11and i would actually change this
1:47:13question because a lot of young men ask
1:47:15this question like how do you not run
1:47:16out of things to say and i always tell
1:47:18them no no you're asking the wrong
1:47:20question it's not that you should be
1:47:21asking how to not run out of things to
1:47:23say it's that you should be asking how
1:47:25to be comfortable with silence in a
1:47:27conversation whenever i speak to someone
1:47:29especially a young guy who's feeling a
1:47:30little bit nervous i always know that he
1:47:32hasn't really leveled up with social
1:47:33skills but he just keeps talking and
1:47:34talking talking and you know he's just
1:47:36talking about everything he's flipping
1:47:37around subject it's totally fine in a
1:47:39conversation to just stop if you have
1:47:41nothing to say it's authentic for you to
1:47:43say nothing ar dorga
1:47:46what would you say to someone struggling
1:47:47mentally being in school and considering
1:47:49dropping out and what are your views on
1:47:52dropping out of school specifically high
1:47:54school
1:47:55we'll focus on his question about
1:47:56someone struggling mentally in school
1:47:59school is
1:48:01i have a very negative opinion of school
1:48:03and the education system and a lot of
1:48:05the times you hear like youtubers or
1:48:06creators talk about this they always
1:48:08like around it and everything i'm
1:48:09very very serious in my criticism of the
1:48:12education system especially in the west
1:48:14i think it's it's been
1:48:15bastardized and i don't think it's
1:48:17actually helpful for students i don't
1:48:19think a student comes out at age 18
1:48:22actually educated on anything worthwhile
1:48:24they don't know how to run a business
1:48:26they don't know how to do their taxes
1:48:27they don't know how to get into a
1:48:27relationship they don't even know how to
1:48:29work hard or be productive by themselves
1:48:30they they know nothing and the pressure
1:48:33that goes on for students is absolutely
1:48:35abysmal how students
1:48:37are being made says just revise for
1:48:39these extremely high pressure high
1:48:41stress
1:48:42exams that this whole will determine the
1:48:44rest of their lives bro i could rant
1:48:45about this stuff for a while i really
1:48:46think the education system needs to be
1:48:48reformed perhaps i'll be the one to do
1:48:50it 10 20 years from now if i get into
1:48:51like politics or something what would i
1:48:53say to someone struggling mentally in
1:48:54school you're not alone
1:48:56that's the common experience of all the
1:48:58students around you another thing i
1:49:00would say is that you're not special
1:49:01the same things that will improve
1:49:03everyone else's mental health will do
1:49:04yours too
1:49:05a lot of students with their poor mental
1:49:08health and lack of judgment incorrectly
1:49:10give up the things that would actually
1:49:12keep them mentally healthy that then
1:49:15would improve their studies and their
1:49:16results so for example if you're a
1:49:17student right now and you've been
1:49:18struggling you're really pressured and
1:49:20your mental health is not so great you
1:49:21know the worst thing that you could do
1:49:22because of this pressure of the exams
1:49:24coming up is to stop the mental health
1:49:25practices is for example to start
1:49:27limiting your sleep and sleeping five
1:49:28hours a night or six hours or seven
1:49:30hours a night instead of getting a full
1:49:31night of rest maybe you stop spending
1:49:32time with your friends because you
1:49:33really want to focus it's actually the
1:49:35things that would improve your mental
1:49:37health that will get you the highest
1:49:38grades in school and i know this seems
1:49:40really weird but i recommend all
1:49:41students to not study for more than like
1:49:43six hours a day which is a big shock to
1:49:45a lot of students because they're like
1:49:46wait wait the culture here is to study
1:49:48for 10 hours no no no the culture of the
1:49:50average to slightly higher than average
1:49:52performers is to study 12 hours a day
1:49:54but the absolute top students on any
1:49:56country are always studying around six
1:49:58hours and then they spend some time with
1:50:00their friends and their family and they
1:50:01get a full night of rest they eat clean
1:50:03nutritious food they exercise every day
1:50:05they get sunlight adventure keep up the
1:50:07things that improve your mental health
1:50:09fred's plays hey hamsa i've recently
1:50:11been seeing progress in the gym and it
1:50:13feels amazing but i found myself more
1:50:14and more comparing my progress to others
1:50:16and generally feeling less satisfied
1:50:18with my progress seeing as others have
1:50:20made such greater any advice on how i
1:50:22should go about stopping myself from
1:50:24over comparing and causing myself to
1:50:25feel self-conscious a lot of love bro
1:50:28this is a very interesting question and
1:50:29i don't think a lot of people know this
1:50:32but comparing yourself to others is an
1:50:34absolutely fundamentally normal part of
1:50:37the human existence you've probably seen
1:50:39all these like cliche like feel good you
1:50:41know these influences and all these
1:50:43instagram quotes like oh don't compare
1:50:44yourself to others just compare yourself
1:50:46to who you were yesterday that's that's
1:50:48irrelevant that's not how humans work we
1:50:49will always compare against others just
1:50:52the issue is that now we have too many
1:50:53people to compare against thousands of
1:50:55years ago we were in tribes of around
1:50:57150 our communities was 150 people and
1:51:00so if you compared yourself to the men
1:51:02in that tribe there was probably 20 30
1:51:04men that you compared yourself to and
1:51:06that was a good thing that helped you
1:51:07excel but now we have too many people
1:51:10that we can compare with our tribes are
1:51:11still technically 150 it always will be
1:51:14the weird number for human connection is
1:51:16about 150. it always will be in terms of
1:51:19our physical lives but then online we
1:51:21see too many people that we can connect
1:51:23with so
1:51:24friends plays into anyone else watching
1:51:25this who if you find yourself comparing
1:51:27against others it isn't that you know
1:51:28this concept of oh i'm comparing myself
1:51:30to against others and i've got to stop
1:51:32no no comparing yourself against others
1:51:34is very normal it's just that you're
1:51:35seeing too many people who your brain is
1:51:38convincing that okay they're in our
1:51:39tribe too so the real way to stop
1:51:41comparing yourself to others is actually
1:51:44to stop spending so much time on the
1:51:45internet and that in turn especially if
1:51:47it means reduced social media time is
1:51:49going to be one of the greatest things
1:51:50that you do for your mental health so
1:51:51that was my full guide to improving your
1:51:53mental health and if you've made it this
1:51:54far of the video if you've especially
1:51:56done the practical actionable steps that
1:51:58i've mentioned then good on you you have
1:52:00my respect for getting this far
1:52:02in a topic that is so deeply important
1:52:05to me personally
1:52:07improving my mental health has changed
1:52:08my life forever and it's something that
1:52:10i will always always maintain
1:52:13the life that i get to live now
1:52:15a life of success love joy i'll never go
1:52:18back i hope you'll join me on this
1:52:20lifelong journey of maintaining these
1:52:21good habits that will keep us just
1:52:23mentally healthy and to understand that
1:52:25your mental health is the greatest asset
1:52:28that you will have that's not something
1:52:29to overlook any time that you spend
1:52:32learning about or improving your mental
1:52:34health
1:52:35will pay off tenfold once again there
1:52:37was a bunch of things that i've said
1:52:38that i've linked in this video in the
1:52:40cards and stuff so you can have a look
1:52:41at all that if you haven't taken the
1:52:43mental health test or you want to see
1:52:44more videos from me i've linked them all
1:52:46below if you feel like this video may
1:52:48have changed your life then make sure
1:52:49you save it somewhere and you can
1:52:50probably recap it four months from now
1:52:53six months from now you might have like
1:52:54forgotten some things so you can save it
1:52:56to your like watch later i think it
1:52:58helps the youtube algorithm if you
1:52:59comment and if you leave a like on the
1:53:01video it's always cringe saying that but
1:53:03if you do want to like help this video
1:53:04perform and you know other men finding
1:53:06it then you can do like you can spam the
1:53:08comments or you can like it or you can
1:53:09share it with your friends you can
1:53:11subscribe to this channel if you want to
1:53:12see more videos like this my name is
1:53:14hamza ahmed i'm leading a movement of
1:53:16young men who are just so totally
1:53:18focused on improving their lives and if
1:53:20you're interested in that you can have a
1:53:22look at some of the videos on this
1:53:23channel do the hard work especially when
1:53:24you don't feel like it

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