EE460 - The 4 Pillars of Elite Performance: Dan Lawrence’s Blueprint for Founders

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This is going to be a master class for business leaders on elite performance. I'm going to go straight in. What's the one trait you see in elite business leaders? You don't see in regular people. Resilience. Being resilient to a setback. So I could say being single-minded, I could say being relentless, but for me resilience, because we know in business, in sport, in life, in general, it's not a linear path. It was everyone would be doing it. There's going to be hums in the road. And it's how resilient you are to any setback. Do you crumble at the first sign of a potential defeat or do you say, okay, I'm going to sit with that for a moment. I'm going to reflect. I'm going to review. I'm going to plan how I can get better, and how I can overcome that hum. I think you've just got to be resilient to those setbacks to keep moving forward. And when you are, they're the people who are the highest performers for me. I'm so excited to get you on because there's such a translation, I believe, between sport and business. And you merge both worlds. So your job day today is what? So broad overview on my high-performance coach. I work with professional athletes, but also high-level executives all around the world. We have numerous businesses in the online space. The great thing about COVID, there wasn't much that was great, but the great thing about post-COVID is people who are a lot more receptive to digital remote coaching. And that's really helped our business. I currently reside in Dubai. We're here in London. As we shoot this, I'm back in training. I'm currently with Connor Ben in preparation for the rematch again, Krishu van Juner on November 15th at Tottenham Stadium. So I do have these private projects that I go on, either with high-level execs or professional athletes. But generally speaking, yeah, a lot of our businesses are online in all-center-round health and performance optimization. Before COVID, what were you doing? More of the same. I don't really know, Gary. I asked me anything outside of performance. I'd really be struggling, but it's joking aside. So I've been doing this nearly 20 years now. And pre-COVID, I was still doing an element of in-person work. And I haven't done lots of that since then. We have a team of coaches in Dubai. We have a team of coaches in London, Switzerland as well, who deliver a lot more of the in-person work. But it's all been centered around helping people become better in whatever they are currently doing. So that's shift online. Was that a personal choice for you for your lifestyle? Or is that how you saw the world going? A bit of both, if I'm honest. I think for me, it was the lifestyle and the move to Dubai was certainly the lifestyle. I felt like I'd hit the summit of the mountain in the UK. I have an incredible network. We'd achieved a lot, certainly with the professional athletes, but always knew there was something more. And having that growth mindset, if you look at Karadouk's research growth first fixed mindset a 30 years ago, I always wanted to achieve more. And to do that, I believed I needed to be in a slightly different environment to do so. And Dubai, for me, the climate is nice. You know, I wake up every day and get some sunlight in the morning, which is certainly good. But also the fact that everyone is trying to unlock that next level and people are a lot more open and receptive to growth there, in my opinion. So that was why I made that decision. And why we moved things into the online space and re-double down on that. There was also the shift post-COVID, as I mentioned that people again are a lot more receptive there. So there was an element of, yeah, curating the life that I wanted to curate, which meant that moving online was really the key. But there's still a lot of impulse on what that we do with various different projects. So a bit of both, I think, is important. And certainly with the growth of AI now, I truly believe that the in-person element is needed and is what's going to enable people to really build solid, solidified relationships. I agree with you completely. I think whenever there's a massive shift one way, yours have to look, well, what would the opposite be? Every force has an equal and opposite reaction. What would the opposite be? I completely agree with you. I think augmenting in-person with digital is the key. So you talked there about, I always wanted more to unlock more. I'm also fascinated by when I try to leave performers, but how do you decide what more and success is? For me, it comes with the goal and where you're going. And one of my favourite quotes, Gary, if one does not know to which poor one is sailing, no one is favourable, you're literally treading water, you're going round in circles. So going back to more, you only know what more is if you have clarity with the vision and knowing where you're going. Some people say they know what their goals are, but really they're just looking through fog. When we clear the fog, we get crystal clear with the vision. We can then reverse engineer the process and put the steps in place to reach whatever that goal is. So more to me is, again, getting clear with that. We have very clear values, vision, mission as part of my business performance 365. We want to work with over a thousand men worldwide to optimise their health and performance and enable them to unlock the next level. And for us, and my business, especially, we also run another mastermind for coaches who are looking to grow and scale their business, but it's never a money thing. The monetary value is secondary to the impact that you can have because we believe, and I believe in the near 20 years that I've worked with thousands of people across the globe, but if I can provide value to one's life and help them unlock the next level, you know, I'll get paid, whatever I'll get paid and the growth will be there anyway, and go back to more. That's what I will achieve. Bring me back to when you're making this decision to move to Dubai because I do retreats, and I do kind of mastermind sessions, which founders, and the biggest thing we work on for 24 hours is blasting through the fog, as you say, because we have narratives, we tell ourselves, oh, I can't do this because of that or our business does this because of that. This is how we've always done it, those famous words that kill, kill growth and kill any kind of ambition. Bring me back to your personal decision, how you blast through the fog. Do you sit down? Is it a continual process? What is it? There is no secret source of this. I'm going to go very basic, because you've got your note pad there. I will get a pen and paper and a note pad and draw a line down the middle and go pros and cons as simple as that. What are the benefits of me moving to Dubai? I will clearly list them. I've said a couple already, the climate, the growth mindset. There's of course tax benefits there as well, that we all know, plus many more. The other side of that, you know, would be the negatives. Okay, what are the negatives? Well, in the middle months of the summer, it's very, very hot there, so you'd have to go somewhere else. So to your last question, I'll come back to this one, Gary, actually, is curating the life that I want to curate. I have a very clear 12-month strategy of how I want to live. The only curve will I've been thrown at the moment is Mr. Connor Ben getting me back in London for this training camp. Outside of that is that I want to be in Dubai for pretty much nine months of a year. Within three months of those July, August, maybe September, or maybe June, July, August, actually, I'd like to be in Europe. Every June, I go to Kintedolago, strong Irish contingent over there and master. To the campers, I've been going for a few years and I work with Premier League footballers in their off season and also some high-level executives. In fact, we're going to be putting something together there next year as well. I'll spend three to four weeks over there. Then I'll come back to London, see my mum and do some business meetings. This year, actually, myself and my partner went to Bali for a few weeks as well, which was lovely. That's really the ideal for me in terms of how I want to live my life and curate in the life that I want to live. You'll design that. You'll sit down, map out to 12 months ago. This is where I want to be. This is the time. I love a specific, that is, three weeks here, one month there. Our mutual friend, Mark Abraham, has set us up with this. Shout out to Mark. One of the great guys. I absolutely love him. We'll sit down, we'll meet up and it could be two, three hours. We'll be sitting there just talking about life and he reminds me actually a lot about you, about how you carry yourself. He said, as I asked him to reach down, I was like, give me the things people don't know. But he's an incredibly disciplined guy. We're certainly performers. He was laughing. He sent me a voice, no, and he was laughing. He goes, he is the most disciplined man, even in friendship. He's disciplined. He's like, he'll be there early. He'll look immaculate, his gym gear will match, his clothes will match, his hair will be perfect. He is the most disciplined and professional person I know at every single thing he does. He wanted to know, where does that come from? Firstly, thank you, Mark. I appreciate that. It's not, there's no BS with me, Gary. What you see is what you get. This is how I live my life. It might not be for everyone, but for the people that I have impact with, they get it like Connor, for example. The reason I got back in with Connor specifically is because I'm not just the sets and reps guy in the gym. You can rise a program. I leave from the front. It's the environment. The standards are very, very high, and I will vocalize if someone's not adhering to those standards because the margins are so small, whether it be business or the highest level of professional sports, where they come from. Now, this is interesting because I'm always a look forward guy. I never really look back. This is my problem. This is something I can work on, the reflection piece. So where would it have come from? Interestingly. So I used a box to a very low level just to be clear. Now I'm the guy who's the other side of the rope, which is much where I prefer to be. I always used to get a bus for about an hour to this boxing gym three days a week. It taught me discipline. Outside of that, I used to play football for Harrow and Hill in the borough. I was living in Hampton in Richmond borough at the time. It was a schlep to get to. I used to get the 111 bus to Heathrow Airport, change the bus again and get another one. It was probably two hours to go there. It's interesting because someone actually asked me this question on the previous pod and I was silent for a good 30 seconds because I had no idea where it came from. In reflection, I truly believe that these moments in my life when I was young and growing up really shaped who I am today is to have disciplines towards a goal. I wanted to succeed in both domains. I valued both environments and whether I was strategic and tactile at that age about it, likely I wasn't. I think it has shapes the person that I am today. Now I live by those standards. I really believe in the standards. I believe the standard you walk passes. You're a new standard and every day I try and improve my own performance in everything that I do. I try and have impact with every conversation I have and the other person to walk away with a bit of value. If I don't know the answer to the question, I'll go away and try to find it. How do you maintain that 12-ounce a year? Because Mark Osmond entry point, he's like, "He can't have a bad day because you're so intimately connected to people I corner. You're in a cap. It's so intense. You're with him 24/7 for extended period of time. You can't have one of those days." I'm like, "I'm just not feeling it today." So how do you maintain that? That might sound very intense to the listeners, but to me it's just the way I live my life. I wouldn't say easy, but it's just how I show up. I have systems to everything, which I'm sure we can unpack and pull that on me back further. I won't ever show it to someone like Connor, but Tony Sims, the head boxing coach, funnily enough, we have such a great relationship. He's very old school and he merges his old school. He thoughts on my kind of new science-backed research methods together and it works really well to reach peak performance and he to hope he says, "I love this Dan because I throw my toys out of the prime occasionally. I really do because my standards are so high about certain things not adhering to those standards. You imagine how intense and immersive a high performance training camp where the margins are so small is over a eight, nine-week period, nine weeks actually. It's a lot, so I will never showcase that in front of the athlete. I'll always show up and bring my best self." That's never in question. I have my moments as well, of course, I do, but as soon as I have them, I'll kind of erupts when we go again. We're bringing back to Dan the morning, right? No one's around. You're just not feeling it because this is the bit I want to dig into for our listeners because our listeners are founders, they're high performers, they want to get to the next level and they're under a lot of pressure, like you're under a man's pressure. You've nine weeks, two on the biggest moments of your life. How do they manage those days where it isn't optimal? Yeah, clear systems and we have an approach in perform three, five, four pillars, training, nutrition, recovery and mindset and that might not sound innovative and it's not, we of course go very deep into each of those pillars and how they synergistically merge together to improve performance. But if someone is starting their journey, just keep it simple. Focus on training, focus on nutrition, focus on recovery and focus on mindset. How might that look? From a training point of view, we know that not every day is created equal. You said you smashed the high rocks workout yesterday, which is a very intense workout in an environment where everyone is trying to improve and there's an element of competition in that environment, of course. That's a very different session to if I was to go and do 30 minutes on an upright bike with a heart rate of 140 BPM average. The stressor of that session is very different. We use a traffic light system. Let's go with red and green. The green is that low end bike session. The red is the high rocks workout you did or the 12k run that I did with Connor Ben, where he was in second gear and I was in fifth gear, yes. But again, it's because the stimulus and stress, though it was the same for me in Connor, my stress was heightened because his level is ahead of mine as a professional athlete. I always do my best to keep up. So looking at the training stress and managing that accordal is very important. Now let's look at nutrition. Nutrition and training need to merge together hand in glove. Not every day should be created equal from a nutritional point of view. Certain sessions might need a higher fueling element. Might need to improve and increase muscle and liver glycogen with increased carbohydrates. If you're doing a 12 to 15k run, you probably should have some carbohydrates to fuel that run and then of course recover from said run protein and essential macronutrient, which aids muscle protein synthesis, the regeneration of tissue that you break down in a workout, but also improves society, the feeling of fullness for longer. If someone wants to shred a little bit of body fat, probably want to get high protein into your diet. The World Health Organization's recommended allowance of protein Gary is ludicrously low. It's 0.8 grams per kilo of body weight. For context, 100 kilo of male, that's only 80 grams of protein per day. We actually recommend on the guidance of Dr. James Moore and on nutritionists who perform 365 anywhere between 2 and 2.4 grams per kilo of body weight. So 200 is 240 grams per day. You can see that's night and day difference. Then you look at the recovery piece. Something we say is you only train as hard as to what you can recover from. So if your training stress is high, you have to recover optimally. I'll use Conor as an example because I'm in the mix of training camp. We'll see how many name drops he gets today. But his recovery at the moment is incredible. I have his whoop on my phone. I analyze his sleep. Otherwise, he'll get in his head and there might be a few white lies being told every now and again if his sleep wasn't great. Okay, so he doesn't see it. He doesn't see it. When it's good, he does see it. There's a method to the madness. But he trains so hard. He's 100 percent every day. There's no, I'm just going to dip my tone and do 60 percent. You've seen the way he trains. Because of that, he has to recover well. In fact, we've introduced some new recovery modeles. He's this camp, red light therapy. We've got a HBOT hyperbaric oxygen therapy. You've seen him using this. Absolutely incredible. That really aids recovery and really helps him sleep better. In fact, we've seen a 20 percent improvement in his sleep scores because of many interventions, but we believe that that has actually had a very positive effect. So that's the recovery piece. 20 percent is huge. When you're already at the elite level, a couple percent is huge, but that's incredible. Recovery, I love that thing. You can only train as hard as your recovery because there is an element when high performers, they're addicts, they'll overdo everything. If they're doing it and a lot of founders are, they're addicted to the game. And you know, we talked about it off camera. They love numbers, they love push, push, push, push. How do you get high performers to recover as hard as their train? It goes back to your other question of, Dan, how do you do this every day? I wouldn't be able to do it every day if I did not recover optimally and ate a restful night's sleep. The number one recovery tool that costs absolutely nothing, Gary's sleep. So we can optimize the sleep environment. We know we're going to recover better. So going back to the founders and being foot on the gas in in that kind of high sympathetic drive all of the time, we've got to have an appreciation that if you are foot on the gas and people listening would have been there athletes. I've worked with it being there. I've been there myself and I've learned from this. You're going to a point hit a bit of a wall and then come crumbling down. So I think it's really important to know that we're not superhuman. We have to look at science, we have to look at the research and we have to listen to the experts out there to say, okay, I should really improve my sleep. If I'm only having four hours of night, I might be able to do that for two, maybe three nights, but what is the decline? What markers then start going down? Cognition, mental clarity, sharpness, irritability. So am I then bringing my best self to that occasion, to that conversation, to that negotiation, to closing that potential deal? Well, again, it goes back to the values factor. Dr. John D. Martini, great book, is if you value what you do on a daily basis from a business point of view, which evidently you've just said they do there, the founders, you know, they aren't getting recovery. Well, you've got to interlink why is that sleep important? It doesn't take to someone like me saying go and sleep more. Oh, great. That cheers for the insights. You've got to link that to what's important and intrinsically drives that individual every single day. And now, over time, if you can then start optimizing and make an improvement, you get that buy-in. It's then motivating for them. It then improves their performance over time. Similar with Connor, I got the buy-in very early on with hyperaxial oxygen therapy because I had the data. I had the numbers to showcase the improvements. And then I get the buy-in and then he wants to do it. In fact, he wants to do it too much. Look, we've got a set protocol here. You know, sometimes less is more reserved the right way to do it. There's a lot on pack there. This is incredible. There's exactly like I talk about the business, the brain and the body on this podcast because as I've evolved, as a person and as the podcast has evolved, I've just noticed certain traits within founders that they can, you know, overdo things. And there's definitely a gap between business performance and body brain performance. There's almost a resistance. Good friend of mine. Incredibly successful founder. But there's a gap there between the rest of his performance. How do you work with people to bridge that gap? It starts with the goals again. What is important to you? Why do you get up out of bed every single morning? And likely for a high-level executive, it might be an exit. You know, it might be business growth exponentially month-on-month, you know, looking at PNL and whatever their goals are. So when we identify that, then we can link everything else back to that specific goal. But I'd also try and peel the onion back further. You know, if these are, you know, the traits of the individuals we were with primarily male, quite ego-driven myself included. And they might be a little bit resistant to change. They might have, sticking with boxing, the defenses up. We've got to start trying to break those defense systems down and peel that onion back further, multiple layers to really get them explaining what they really want, what truly intrinsically drives them. But also, what do they struggle with? What is the performance gap for them? And they won't tell you right away, unless you built and nurtured a relationship with that individual and their guard has come down. And that's really when the magic happens, because they say that that I'm super successful, you know, the business has grown or I've just had a nine-figure exit, a few of our guys, but actually my health is, it's in tatters. It has to improve because I'm not going to be able to enjoy the fruits of my labor. I've been put on the gas for the last five years, building towards this exit. And I know I can't do it anymore. I feel quite unfulfilled. I know my health is not right. I've started a young family. I want to be around for my kid in 10 years' time. Health now needs to be the priority. What I would also say is it doesn't need to be any of the raw Gary. It doesn't need to be business and health. And they'd solely focus on one, because we know there's huge synergy between health optimization and improving the business. I've mentioned a few words earlier, cognition, mental clarity, sharpness, and just overall health. We do a lot of tests with our business like VO2 Max, the gold standard test of the Cardi respiratory system. We know there's direct correlation between improvement of VO2 Max scores and longevity, and sorry, just out more, but reduce mortality risks. So if we can link that in with their goals of improving P&L for their business or getting an exit, then we have a really clear system. Yeah, hollow success is kind of the term I was kind of coming up with over the last couple of years, because I'd ask people what it feels like when you exit it, and the honest ones will kind of go, didn't feel like anything. That is, to me, the saddest thing in the entire world, to pursue something for decades often, and then for it not to be what you wanted to pursue. And you read my mind about, is it an either or, because when I chat to people, I'd be a little bit obsessive, a lot obsessive about my health and how I live and how I train. And when there's almost like a hesitancy or like a fear for people to engage with that, they're like, oh yeah, but I can't do that because of this. I can't do that because of that. I, you know, kids, I've a business blah, blah, blah. How do people who are listening start to change their own mental models and start to change that narrative? Because we all have narratives in our head. Often they're holding us back. How do people work to change that narrative? Press pause for a moment and zoom out, look through different lens, and then identify what really is important to me. Tony Robbins used to speak about like the bucket analogy. So he'd have a few buckets. The three that tends to spring to mind that 90% of people agree with is health being one, relationships, family being another, and then business being another. Of course, they could be one or two more. And you don't get an infinite amount of water to put in these buckets. So they'll put a little bit into the family and the relationships. They'll put a lot into their business. In fact, it's overflowing. And then in this instance, this one is pretty dry, the health bucket. So I think it's important to identify what's important to you. What the overall picture looks like and that you don't have to have one without the other. And as we said, in fact, improving them all together in really enabled growth, what I will say is I don't want to come as your podcast and say, I've got all the answers here. The relationship bucket for me for a long period of time is not getting much love. And that's something that I was of the outlook as you've just alluded to. I can't do it. I need to draw my business forward. I need to be single-minded in my business. This is all just a distraction, unless they're adding to what I do. And thankfully now I've got a girlfriend in Dubai and that comes with his problems as well with the amount of travel that I do. But that's an error that I'm trying to improve on. So yes, I can talk all things health and performance. But I'm not sitting here and you know, going to be us anyone. And so I've got all the answers to everything and I've got it all covered across the board. Everyone's life is different. You know, people have families and things as well. So what I will say is that we do have a very simple, easy to apply curated system over the last 20 years that truly gets people to the next level. Well, let's get tactical. Let's give people a master class in terms of because I love these podcasts to be narrative-based, we chat about your story. But then I love people to be able to kind of go, okay, I'm going to take away these four things that Dan and Gary chatted about. I start applying them now. So you talk about systems, I'm obsessed with systems. I just, my gym is the same. I train six days a week, every single class, the same time, same place, everything. So talk to me then about systems. What systems can people apply either to the buckets or to cross your kind of training, nutrition, recovery mindset? Let's start with goals and let's look at outcome versus process. So identifying a clear outcome is important. I said it earlier, you've got to know where you're going. So that's really key. How might that look if someone's joining our performance program? A lot of the high level is extensive like numbers. So we follow an objective lead approach. There's no guesswork and plucking things out the air. So we'll do comprehensive testing on the front end with via two max tests, Dexter scans, plus many other strength and blood diagnostics that's analysed by a team of doctors. We'll then build a bespoke plan off the basis of that. So that's our baseline score. We'll then do that again in six months and 12 months time to showcase the improvement, setting very clear goals along the way. That's the outcome. Equally, if someone's getting married, they might want to look great for their wedding and look back at the wedding photos, or they're going on holiday with their friends, they might want to look awesome in a pair of swim shorts in Mikanos wherever they go. Do people tell you this truth? Do people tell you what they really want? With a lot of work, not straight away, this is the pill of the onion banning analogy, Gary. And it's great question is that it takes time. It takes time to build a relationship. I feel like that for me is one of my strengths is that I've done this long enough to know when someone is bsing me. And I do not want to hear lose weight tone up. In fact, I'll just, you know, I'll be sitting there and waiting until someone gives me more. So yeah, that's just not enough, because that's not something that when you hit that hump in the road, which we said earlier, everyone will do. They won't keep moving forward because it's not deep enough, it's not intrinsically driven. I want to know that, okay, someone joined our programs, we were the big, big family over in Switzerland. This guy is incredibly successful. And I won't disclose more than that. He joined our program at 130 kilograms. And, you know, he was very, very heavy. He's with us for 12 months. He's actually got a coach from Ireland over in Switzerland with him. And he's doing so well. He's doing so well. But we had to really identify what the goals were that were linked to more than him. And I'm mindful. I don't want to say too much. He's just for confidentiality reasons. But we had to link the goals with his children. And that's really the power. And that's really kept us going. And I am so proud of this guy so far. He's lost 24 kilograms. He's now doing things like riding bike with bikes with the coach, which are things that he can never, never do, you know, racing bikes. And just honestly, again, goosebumps now goes. I'm telling you, it's just that's the power of behavioral change of curating an experience and setting up an environment that is conducive to success. And having a coach that can deliver the sessions with him to hold him accountable day on day. He flies to London three times throughout the course of the 12 months to do his tests. The A2 Max went from 24 to 43. You hear? Which is why. After the A2 Max. To your point, that's what we do with the goal setting process. It has to be very, very clear. It has to be specific. And it has to be intrinsically driven. Otherwise, lose weight, tone up. You're just never going to succeed. So that's the outcome coming back to the process. We don't ever focus on the outcome after that point. We know where we're going to set it. And then on we go. Yeah. And then on we go and we reverse engineer. Now we focus on daily actions and daily steps. And this is what we call process goal setting. We look at things like how to win the day or daily non-negotiables. Things that you can do every single day that will get you close to the long-term goal. We like it to building a wall. The goal is to build the wall, the outcome. So for context, if someone's goals are to go from 25 percent body fat to some 20 percent body fat, they want to increase lean tissue from X to Y. They want to improve other health markers via two minutes. They want it to go from 30 to north of 40. Then we're going to link some daily actions towards that goal. And some of which may look like drinking two leases of water a day. If in Dubai, maybe having an electrolyte tablet every day because we know the water's not going to cut it. We need the potassium magnesium sodium and calcium from electrolytes to improve cognition to remove brain fog and to help muscle actions and contractions, certainly with high perspiration rate. 10,000 steps a day, though quite an arbitrary number, it adheres to the principle of neat non-exercise activity thermogenesis. You have two individuals, one of which has thus 2,000 steps a day on average. The other does north of 10,000. For one day, that's not going to do anything. You do that over 30, 60, 90 days and 12 months. It's going to have a profound impact on their body composition and overall health. So again, it's linking in with a longer term goal. It might also be doing some form of physical activity every day and let me specify on that. I'm not saying you've got a train seven days a week, but if you train four to five days a week, if that works with your schedule, again, it's got to be individualized. And then on those other days, maybe you'll do some steps, you'll do some intentional walking, you'll do some ability work each morning. So you're mastering the art of showing up and being consistent and making a priority. So you can see these daily actions or daily non-negotiables are all you need to focus on. We get rid of the noise. We don't make this challenging over complex, complicated journey. Just focus on those things. And I know from experience that these do work. In fact, we've done these at the highest level of pro sport last camp with Connor. We set him up with some daily non-negotiables. And the media came over and I think he was in the telegraph because I had it on a whiteboard. Connor's daily non-negotiables were set up. They put it, did a piece about it, but not just that Gary. We had every member of the team doing daily non-negotiables. In fact, we had this gamification element around steps. And if someone was on 8,000 steps, we'll go out and hit your 10,000 or we'd go out and walk as a team. So I'm sure we'll talk about environment as we progress as well. But yeah, that's something that we do. You mentioned so much there that I want to unpack. Give us, I know it's quite hard to generalize if someone is listening. Or it would be three to five and you mentioned some of them there. Yeah, well, if we can just give people a little playbook of like these are some non-negotiables just for general health. What would it be? Okay, someone's starting their journey. They want to improve general health. Like you say, they could start with I'm going to try and have maybe not even going to 2 to 2.4 grams per kilo body weight, maybe going to 1.8 grams per kilo body weight. You do the mass, body weight times 1.8 equals X amount. And then you can work out, okay, I know that if I'm having three meals a day, I'm going to try and have let's just say 35, 40 grams of protein with each meal. And then they can identify what that looks like. It's not super challenging. So that's step one. The next one could be three liters, two to three liters of water a day as simple as that. Because so many people are dehydrated, so many people get this cognitive fog and so many people get this irritability because they're actually dehydrated, which can negatively impact performance. So there's two, 10,000 steps a day. Just start by moving more. It's as simple as that. And that's how easy it can be. And then if you are starting your journey, like January for example, Garry's the time. It's that you just dread. I see love it in haters. Like, I've made mine that on gyms. And they're like, it's great. But it's also like, it's difficult because the fall off is so big. Exactly. Because we can talk about tiny wins and tiny losses. That's how I think about it. You know, a tiny win today, it's fine. But a tiny win over 100 days. It's astronomical. I track everything on Strava. And if you just add on a kilometer every day, you know, if you do warm up this a little bit longer over a year, like three to 500 extra kilometers over the year, which is if you said, Oh, I need to run extra 500 kilometers. I should be like, Oh, come on. That's unrealistic. It's that compound effect that applies everywhere in life. How do you deal with people who don't share your level of discipline? We start where they stand. This isn't just because I'm saying this and it might be quite overwhelming for many. I hope it's knocks. We will give actionable steps and systems. But identify where you are, where your feet are. The problem we've got these days is the comparison effect. It's comparison is the thief of joy. You know, this isn't just because I'm getting coached by this individual. I'm speaking to this individual that that's where I need to be. Not at all. We've just got to break an earth and get the wheels moving. And that's so simple with, like we say, three to five things you can do each day, getting clear with your goals. And just showing up in the big seaward consistency. Just keep chipping away. You've alluded to it there that James Claire, Atomic Habits, Sir Dave Brillsford, one percent better every day. He was a 37 time improvement of the course of a calendar year. This hasn't got to be huge wholesale changes. It just has to be simple things you can apply every single day. But then you've got to do it long enough to ensure that you get the result. It's like the diamond analogy, the chip in a way, chip in a way, chip in a way. You're not really getting an ROI. So then you give up and then you go back to your normative way of doing things. It's the worst thing you can do. Just stick with some simple system for six months, 12 months. It can quite literally change your life. We live in such a distracted world. And you've talked about there a couple of times, comparisons, Steve Joy. I love that phrase on my favorites. How do you, which yourself, which are clients? You said something really interesting there, but having it up on the board. I believe I fight boards all over my office. I take notes every single morning. How do you, which are clients and with people that are listening? How can you remind them? How do you keep that front of mind all the time? Because it's great sitting down with you, oh, I did my goals with Daniel's great. You know, that's fine. First, seven days, probably on it, two weeks, we still on it, three weeks, starting to wobble because I've got a birthday or a holiday or whatever. And I'm applying this to life, not just to fitness. How do you keep that discipline and keep that consistency beyond those initial euphoric couple of weeks? You're right. As with any intervention, I'm sure. I know you did a retreat recently in my Bayer. You have this immerse a few days where you get crystal clear with the vision, roving and so on. I'm sure you did over there. And then they go away. They feel great. They've got this spring and their step, this impetus, but then do they start to climb? I'm sure not in your hands. I'm sure you got backup systems off. I'm going to text them after an hour gone. Daniel's reminding you guys exactly remember our conversation type thing, but all joking aside, I think you've got to get crystal clear with that road map and to get them bought into the process first and foremost without doubt with that immersive call strategy three days, however long it takes. But then this is where your systems come in as any person in business will tell you, you're only as strong as your systems. And that's where the accountability please comes in. That's why we do the testing, why we do the data because they know that they've got this next batch of testing that they have to adhere to these systems to get it. A good result because they're not going to want to let themselves down but more importantly, let my me and my team down as well. We're in this together, right? So this is where simplicity wins. We don't give them 20 things to do. It's incredibly overwhelming and they're going to fail. And that's because the strategy was not correct. We've just spoken about in January. We touched on it briefly. New year, new me. I can absolutely champion the intention. But unfortunately, the execution is often suboptimal. They try and do 20 different things or they try and go from zero to hero to quickly. They may do no sessions throughout the course of December because they say, January, I'm going to get after it. I'm going to do it in January. Yeah, I'll come out for that during the December because I'm going to be starting in January. Diet starts Monday, right? And then they go from zero to five sessions a week. Again, great work in terms of the intention. The execution with that acute spike in training loads is very much suboptimal. They heighten injuries. They fall off track. And then unfortunately, by the end of February, they're never in the gym again. And then this is the key part from a behavioral change point of you. This isn't just training. This is about identity. They set a goal and they haven't achieved the goal. How do they feel? They feel like a failure. This is why we keep things so simple. The small wins. Can you do these three things every day? Like I've mentioned with the non-negotiables. Yeah, Dan, I agree. I can absolutely do those. They then do those for a four week period. What does that start doing? They set a goal. They've achieved it. We champion that. We give them a reward mechanism at the end of that. And then we layer it. We give them two or three more things. They do that again for 30 days. Six months down the line, Gary, we've seen a profound shift. Not in their training, but their whole identity. And now there's someone who sets a goal and achieves a goal. So any other bigger goal is now attainable to them. I love this. You talk about identity quite a lot. And that's such a beautiful simplicity is to keep everything, right? Taring it all back. I was chatting to a founder there a day. And he's had a lot of success last couple of years. He goes, you know what, Gary, it's funny. I look back at the first ever death idea, the first one pager, and I'd written down three things. And along the way, we got distracted by layering on, layering on, layering on. We just got distracted. And he goes, I went back and looked at the three things. They were the three things that have driven all our success. The fundamentals, the basics, doing them over and over and over again. And I love that. I think this is really, really important because I think this goes to the noble what we're talking about here. They don't identify as healthy people or they don't identify as an athlete. How do you slowly shift that? I mean, you've talked about there about the three habits, the four habits, the five habits. Is that the key to it? It's leaning into the person that they wish to become. So we do an in-depth strategy session. We did it with one of our clients. He won't mind me saying his name, Nathan. Nathan was a CEO of a big nationwide business, but he had aspirations to be an international CEO. We coined the term with our in-depth mindset and strategy and goal setting session. So we said, okay, great. What does an international CEO embody? How do they communicate? What do they wear? How do they posture? Where do they stay? All of these things we were very granular and specific with. Next Zoom, Nathan turns up in a fitted suit, shirt, tie, pocket square, and just looked completely different. And over time, we've drilled this. This is, by the way, over an 18-month period. Nathan is now closing very large deals in the GCC because he's now an international CEO of global organization. And that's the difference is what do the traits of the person I want to become in body? Do I embody those traits? How far away am I from them and then just start leaning into that? And what I'd also say, Gary, on that specifically is, I used to hate running. And that's a very strong word. This surprises me. I've seen you run. This surprises me. You hate running. Honestly, but that negative self-talk is very, very bad and doesn't allow you to reach your goals. If you say you hate training or identifying this certain way, you be shocked to see how bad that can actually be for you and getting to that next level. So I used to verbalize and vocalize that I hated running. I then thought, what am I doing? I banish that negative self-talk. I then said, okay, I'm going to get into running. But what I'm not going to do is wake up at 6am at the time living in London in the pouring down rain and going run by myself. That is not setting my environment up for success. I'd probably do it once or twice and be like, nah, not for me. I'm going to stay in bed in the winter months of the UK. But what I did do was this. My friend Jordan, who I'm actually meeting today, he used to pick me up from my place in Richmond. We drove to Richmond Park. We had a great conversation when we were running. He's very growth-minded as well. He works in finance. And then we had a reward mechanism at the end of the run. We'd get a nice bougie coffee. I'm a bit of a coffee snob Gary. As you probably saw by the blank street coffee shop all that. He passes, well, I've very few treats. You've got to call them bad in life. I'm good coffee is one of them. So I appreciate it. There you go. And we started small. We didn't start by saying we're going to do 10k or 15k out the gate. We started with 5k. We'd do that a few times. We'd feel good. We'd have no lower limb pain and no fatigue. And then we said, okay, now we're going to go not to 10k. We're going to go to 6k. Now we're going to do that a couple of times. Then we get to 7 and you know where this is going. Lo and behold myself, Jordan and my friend Bradley in Dubai ran the Burj de Burj half marathon in February. And I now enjoy running. I ran with Connor Ben yesterday, a supreme high octane high level professional athlete. We did 12 kilometers. The week prior, we did 10 kilometers at 4.36 kilometer pace. The week prior, we did 4.41 in south end with loads of hills. And I'm saying this because I'm actually proud of my own progress. And it started by banishing that negative self-talk, anchoring that negative with my hate running. If I keep saying that, well, there's no way I'm going to then move forward. So that was the first start. That was the first domino that fell. But I love how practical that is. You know, Dan, I love how like it's 5 to 6 to 7. Because I think people will look at you and kind of go, yeah, but he's not, he's not neat coaches, neat athletes, virtually people. No. And I love how practical this whole conversation has been 5k to 6k to 7k. Like that's what it's all about. It's all about breaking that down. You said something fascinating there about the CEO and I want to go back and want to give people a little framework here to go and do after this part. How can they, you did the exercise with the CEO? What does a global CEO look like? Give people the framework of whatever it is out as a founder that sells for 100 million. How does like a founder train like an athlete? Give them the framework that they can go and do after this podcast. I don't want to sound too simple, but we did say, you know, it's the kiss approach. Keep it simple, stupid, right? Simplicity wins. And I'm going to go back to our four pillars, Gary. And I will be more specific. Training nutrition recovery mindset. If that CEO wants to exit for nine figures, then they have to train in some capacity that's right for them, that they can tolerate that amount of stress. If they're going through an exit, what do we know that is very high stress? Stress is in that bucket. External stress, stress day and day out when they're trying to get an exit. Oh, they realize that they didn't do this right. Oh, no, is it all going to fall through? I've put three years into this so that stress is very high. So we've got to be mindful of the stress bucket. Maybe we're doing more green days, as opposed to the red days as we spoke about earlier, to just ensure that they're doing something. They're getting some form of hormonal response. The endorphin release from physical exercise. We spoke running runners high as definitely a thing. We all get it. And knowing that they're not going to be in the gym, ripping up some personal bests in that moment, because that's too much for them. That's too much accumulative stress that they're going to break down. Then it goes to the nutrition. If they're going into this important meeting, they've got the final deal, trying to get it over the line, and they've had them at Donald's for breakfast. We know that they're not going to bring their best self. We spoke, you know, price of this podcast of the things that we did, things that we have for breakfast. I'm very specific and tactile about those. And even the sleep that I had yesterday, prior to today, these things play a role in bringing your best self to a moment. So nutrition is vitally important. And then the recovery piece, I've just touched on why sleep is important there. So I think starting with that as a system is important, and having an awareness around that, okay, if I can actually nail these, because the problem we have these days, Gary's, people are looking for the limitless pill. They're looking for the secret source. And, you know, yes, there are small hacks, but a hack is something that's short term. Build a system on solid foundations, and that's where our four pillars come in. Once you have the foundations in place, we can then look at putting the chair on top of the cake, or probably better on this podcast, not talking about cakes is the salt on top of the steak, so to speak. You've got to have the steak there first before you do so. And what I'm referring to here is things like your NAD plus, your hyperbaric chambers, your saunas, your red light therapy. These are all great, and these are all things that I personally do, and a lot of our high-level executives do, but they're pointless if you're only having four hours sleep a night, the early 90s protein. Talk to me then about the visualization piece, because you said he looked different. He acted different. If people want to do a little, so I want to give, like, experiments to people, like a body experiment, a brain experiment, and business experiment designed by you. So talk to me then about the visualization piece you did with him to just even change his self-image, his self-talk. If people want to do this, again, get the notebook out. What are the 10 questions or whatever it is? What framework should they use? Firstly, it was what he listened to. It wasn't just like your point of having an intervention, and they're not doing anything. It's the follow-up sequence thereafter. So he'd listen to Who Not How by Dr. Benjamin Hardy and Dan Kennedy. He'd listen to Dr. Bob Rothschiller has a book called How Champions Think, which is incredible. Alan Stein, Jr., Racial Game, which all of my athletes listen to. So I gave him, dare I say, homework. Homework to do after every strategy session. He'd then come back to me with clear takeaways and lessons that he learned from that. We then unpack those lessons in the context of him and his situation, and then go a little bit further. He'd always do the deep work. In fact, I'd blown away by his speed of implementation. You mentioned Mark earlier, actually, and Mark did the same. He said, "Dan, I've got to connect you with this guy and Dubai. I trained with him. I just got back in the taxi from the palm to go back to my place in business bay. I had an email intro just like that instantaneously. And for me, that's a trait of a high performer is procrastination. Like, are you an implementer or are you an implementer or are you a procrastinator? If you procrastinate over time, it builds, it builds, it builds, and you never get it done. So speed of implementation is key. That's what Nathan did is he'd come back to me, Gary, on literally three days, four days later, and be like, "Dan, I finished X book." Nathan, we spoke three days ago. That's wild. But again, it just goes to show that he really won value the conversations we had. Two was crystal clear with his goals. And three knew that this growth mindset of doing deep work on himself would yield an ROI. So I think to your question, just what did he implement? He just showed up. He was just consistent. Again, he had clarity with the goal he knew doing these small tasks each day would actually get him closer to it. And that's how simple is there specific questions people should ask themselves? I don't want to sound like a broken record here, but it's the goals. You just got to get clear with what that looks like. And then the question they may ask themself is each day, am I bringing myself closer to or further away from from said goal? Nathan was a unique case because he truly embodied everything that we went over. I think the questions you can ask yourself is around standards as we're like, I've got a thing in the gym. I don't give up. I don't give up on a on a rep. I'll push myself and within those realms of safety and technical breakdown, of course, by the way, please, if anyone's listening, don't just crush yourself under a bar because you heard it. I'm Gary and down - I was doing this the other day. We were doing wall balls. I'm here wall balls. I've had this shearing pain down my right knee. And I was like, oh, it was 60 and out of 100. And I was like, so I got to went into a couch stretch really quickly. And I was like, if you finish when you're done, not when you're hard. And I finished it out. And it was fine. But like, it's pushing through those moments of temporary discomfort to do that. I think that's really important. So the speed of implementation, I couldn't agree more than any of the great people. It's almost it's almost discomforting. How quickly they'll they'll work and how quickly they'll action things. And it's something I've taken from them. So I take a little piece from every guest and it's like, I've written speed on the wall. Speed is written on my wall because it was one thing I did suffer with. It was procrastination because it was overthinking. Yeah. And everything is downstream because you're like, oh no, I'll come back to that later. Mark on red. The worst habit I have. Yeah. We're at Mark on red. And it just it really helped me back for a very long time. To your question about systems, we actually do have one. It's the five minute rule. If something takes less than five minutes, do it there and then don't let it build because if you have 10 to 15 five minutes task, it becomes incredibly overwhelming. And none of them get done. And then if they were to get done, they're then taken a what taken your way from the big needle moving task. You've got these eyes and how method of like the three big tasks of the day do them first thing in the morning. And then you have your lower end task. You could color code this or whatever way worse best for you if you're more visual. But those small tasks, five minute rule, just get them done. Mark's in in that email. That's the 30 second thing. So he got it done. He moves on to the next thing. Otherwise, you're losing this cognition that's pulling you into these small tasks, which you've really taken your way from the big task that's going to move the needle for you. Yeah, it's those micro. It's it's it's bound with I think of my brain in terms of like, you know, like tabs and a browser. Yeah. More tabs have opened pretty well putting it. And they're just like 20 tabs, 30 tabs. I'll come back to that later later. And then close them all. Refresh, start again. I saw you use a notebook. I carry this everywhere with me. Put it in the notebook. And it's out of my brain. Agreed. Notebook whiteboards. And I all of that is really helpful. The basic basics as we approach, because I'm conscious of your time, as you approach our end, we've got a little bit more time. I want to talk practicals. So I want three different experiments. People can run over the next whatever week, month, year, you can decide the time frame. So one for their body, one for their brain and one for the business to really kind of move them towards the levels of where you are and your clients are. So let's start with a brain. What one thing can people do over the next seven, 30, 60 days, whatever you want to start to just start moving the needle like you talked about. 20 minutes a day of intentional learning. And that can be anything. It could be listening to a podcast. It could be listening to an audio book. It could be reading a book. Whatever works best for you. It could even be having powerful intentional conversations and putting yourself in rooms that enable you to grow. I truly believe environment dictates outcomes. You lay down with dogs, you come up with fleas as another one from Tony, Tony Robbins. So if you're four friends and you're the fifth friend, go into the pub and drink in beers every weekend at the weekend, you're going to be the fifth person who does that. I'm not saying to completely cut ties with your friendship group, but I am probably saying if you do want to improve as you alluded to, then you probably need to look at a slightly different environment, a slightly different peer group that wants to champion and elevate each other and want to grow. So that would be the first one for the brain. It's do some intentional learning for 20 minutes a day. And then looking in the mirror, sounding a bit harsh now, have a look at yourself. If you say you want to achieve something you're not willing to do 20 minutes a day, then you don't really want it that much. I love that word intentional. That word. I love it. Are you acting with intent? I love that so much. It can be as harsh as a like, I think we have to sometimes you have to. I think we live in quite a soft world. I think you have to be if you're not honest with yourself, you never be honest with other people. And you're never going to get anywhere. It's just it's lies. It's had herself. The environment dictates how come I completely agree. That's something we talk about in this podcast a lot is you have to see it to be it. I say this all the time because I think of this podcast as like a mentor for people who don't have mentors or a mentor for people who don't can access them. And it's that thing you have to see it. You have to be able to see it down and go, oh, and I've done this myself. When I meet people, I'm like, wow, I thought I was thought to dial was turned up to 10, turns out dial goes to 100. That's not a 10, Gary. That's because Gary's in the right room with the right people to see what's possible. I call it the next room. My theory is the next room. Who is in the next room? Love it. And why are they there? What are they doing? It's a Wednesday at three o'clock. What are they doing in the next room? And I think it's been in practical terms like that. And thankfully over the years, I've been able to move through these different rooms by meeting all these different people. So talk to me then about the body experiment. What can we apply to people here? I'm going to use the word intentional again. And if you're a high level executive or other, someone who's very busy in a chronic state of stress, who has meeting after meeting, if you want to improve your body, be intentional with booking that into your diary, like you would an important meeting. That's where it starts because that's your intent to actually making a change. And I think we can get in the way of that. What I would also say from the experience we have with our high level clients is try and do that first thing in the morning. I'm not saying everyone's got to train in the morning, but the likelihood of it happening is the day goes on. It starts to reduce hour on hour. We're putting out fires. We all are with our business and everything else that we have going on. We get pulled left, right, and center. Everyone's vying for our attention. The likelihood of that session happening, you know, post midday is lower. Just get it done. And is it eat the frog? Eat the frog in the morning. Get it done. And then, you know, win the rest of your day. I completely agree. Like your energy credits go down. Yeah. My distance goes down as the day. I extend myself extremely to someone person by fine gets to a clock. My discipline starts to wager. You know, with those little doubts creeping ahead. I train 6.30 a.m. every day. Yeah. I don't think about it now. First before, I'm like, oh, what time will I train today? What will I train today? So by joining on the lead gym, they have just just mapped out. I don't have to think about what I'm trained today because I'm on the lead screen. And you still have the habit of showing up. Well, you've got to turn up. Do the work. So let's make that tactical. Let's like 20 minutes of day of international learning. That's very clear. That's the number. It's right. We're going to go back to the numbers. What should people do of the next like three to six months for that to be a solid experiment? I did it with Nathan. I'm not saying you've got to join our program or hire a coach, but you actually reflect on that and you're held accountable to it. The accountability piece is really important because Nathan knew that I'd be checking and challenging him on what he was listening to. I just didn't expect it to be done in three days as with him. But I think if you can have an environment of your peers where this would be the gold standard, right? And how much reality, how realistic this is, is of course, contextual to the individuals. But imagine you have three to five friends who are all looking to, you made an agreement, all looking to go to the next level. And you said, right, each month, we're going to go over one of these books. We're all going to listen to it. And then we're just going to chill with each other for half a day and go over some of the lessons and findings. Well, if you hadn't listened to it, and then you're in the room with them, how are you going to feel? Well, you know that like you, you're not going to get the call to be there next month. And that's where environment is so key, is the accountability piece with your peers or other. It's so important. So as much as we can say, do the work, do 20 minutes a day, which I truly believe in. But unfortunately, when things happen, or you miss a day, then it becomes problematic. That goes back to standards, Gary, is what standards do I hold myself to? Am I someone who says this is a non-negotiable standard? I don't negotiate with this. This just happens every day, 20 minutes. If it's an audio book, is it that when I got the train here today, I listen to it, is it when I get home, I put it on a sleep timer in bed and you know, listen to the 20 minutes before going to sleep, whatever works for you, but you have to get it done. So for the body, what can we do? Body, obviously, getting the session locked in is important. I think getting clear with the goals and having ways of tracking progress is key. And also having a reward mechanism for when you do hit those targets is important. So you get that hormonal response, you know, endorphin release of saying I've achieved X. And what I would say is when you do reward yourself of trying to keep it semi aligned with health, you know, if you want to go off track and have a burger and chips, then you know, absolutely fine. You've earned it. Semi aligned with health. I like how you put that. So set number of, let's say a set number of sessions per week, whatever that is, set time, set the date, track it, should be accountable. Exactly that. And start with you stand from the training frequency points of view. If you're doing those sessions, probably best to start with three sessions. That might look like two weight sessions, total body, don't just go into leg day, don't just go into upper body day because the accumulative stress you're putting on those tissues is going to be too high. You're then going to be hobbling around, not being able to get up off the toilet. You're then going to be anchoring a negative thought process towards the gym environment. Again, intention was pure strategy wasn't just do a total body workout twice. What that might look like, push up a goblet squat, pulling exercise. There's your first series. Second series might be a hinging pattern like a deadlift. It might be a vertical pushing pattern going overhead with a shoulder and it might be another pulling pattern. And then maybe you finish with a little bit of engine work on the assault bike. That's a session and it might last 60 minutes with some ability thrown in at the start. And then you might do a cardio session. That might be the green zone that we spoke about earlier on the bike for 30 to 40 minutes. You do that for four weeks. Then you're gradually accumulating more stress. Maybe on week two, you increase the weight fractionally. Then that's a progressive approach. You then evaluate after 30 days. How did I feel? Was I hobbling around? Could I have done longer in the gym? Could I have lifted heavier? Then you might change the strategy. You might add one thing and that's frequency. You may go from two weights and one cardio to two weights and two cardio and then you do that for 30 days. So this is where there has to be a clear strategy of what you do. Going to go to a quick fire round. Stir it. What book has the most impact on you? Buy back your time by Dan Martell. It is sensational. I watch a lot of his content. It's brilliant. It is. Because again, simple. Yeah. That's an incredible recommendation. The other one on that go around over quick fire. Who not how? I mentioned it earlier. Don't tell me how to do something. Find me someone who can do it. I think both of those books are semi-interchangeable with each other. Who not how? Yeah. Really good. Excellent. What's your superpower, Dan? It's not glamorous, but consistency. I just show up every day. I bring my best self every day and I take pride on doing so. What daily habit is the secret to your success? Promise you said it. Just showing up. I think training is really important for me. Training is the glue that holds everything together. I do it for so much more than just physiology. I do it for psychology. It really helps. It really helps me be a high performer. It really helps shape my identity. For me, training is a habit that I embody that's more than lifting weights. What's been the most interesting experiment that's led to a positive outcome in your own life? Dubai, taking a risk, believing there was something more, great life in London, incredible network, working with the best athletes on the planet, being the high performance guy, but always believing that there was more. At first, it wasn't easy. I pushed through and that for me is where success comes from in those moments. I'm going to give you one million euro. You can invest in research, one for very rare. Welcome to joint investment. You know a lot of good people. You can invest in one person or one company, not yourself. Who is it? Establish companies, global brands, or we're in it together. It can be anybody, as long as you're back in it. My next meeting is with Casper Bass, the founder of Joe and the Juice. Casper, Casper was a mentor of mine, a good friend. That's both a great call and a good flex. After Gary, very important, I got onto. Do you want to do this? Most important, first Gary, of course, but it's something like that. My friend Bobby, Bobby Jura, has an incredible company, good Uno. It's an executive travel company in London. He has an incredible journey. You've probably got him on, started on the fruit and vegetables, and now has this global, oh no, global, has this huge brand in the UK, which looks after all of the top artists. It's mega. That's really cool. And a number of my clients, high-level execs invested in him. And this was great for me as the giving back approach, is like, I can help my client win potentially. Obviously, we know investment in our companies, never guaranteed Bobby as well. So I love his work ethic and ethos, and I believe that business is doing going to what's the name of the company? Bobby Jura and his Uno. I've always pronounced the name wrong, but Uno, number one, numero uno, O-U-N-O, executive travel in the UK, deals with Soha House, and many others, it's high level. Nice. If you were starting again from 2025, what would you build? For me, it's got to be around health and performance because it's what gets me up out of bed in the morning. I do this for more than money. I believe in my worth, but I also believe in what I say and do. That's why I talk with such assertiveness and belief, because it changes people's lives. If every individual could get one percent better every day, we'd be in an incredible place, and it would be health and wellness. We're working on something now, myself and one of my clients and nine-figurex it. In the AI space and performance space, I won't say too much, but it's merging the two together to deliver like an all-encompassing platform, should we say without saying too much? Okay, well, I put the million in there. Final couple of questions. What do you believe other people would strongly disagree with you on? What do I believe other people strongly disagree with me on? People may not agree with the way I carry my day out. I show up every day, and to some, it might be, oh, no, that's way too much. That's unattainable. Have some fun. I have fun. Of course, I do. I have fun in different ways, and they might not agree with that. They might say, let your hair down, and of course, every now and again, I will, but that would probably be it. They might be for everyone, but it works for me. It doesn't matter. It's damn mortality. If I'm too much, you find less. There we go. Like his phrase. What's been your worst investment? Okay, so this is a good one. I raised seven figures for a drink's brand of a single ticket. I didn't sign the contract in advance because the guy was taking a long time with this, and I walked away from it. I was supposed to have double GD equity in the company, two percent vested over five years. It just became something that dragged. I used my black or utilized my black book through one of my high-level billionaire clients. That was something that I invested, not just a lot of time, but also a lot of energy. This is why I mean energy is important because I could have easily still be involved with that by one call. I could get back into it because I know the value that I can bring to that as well. But I walked away because I believe my energy needs to be protected to serve the people that I serve. So that for me was my worst investment, not monetary, but time energy and years of experience in my black book. What's been your best investment? Myself, my best investment is in myself. Every day, like I'm trying to learn, I'm trying to grow. I've learned a lot today and absorbed, you know, neuroplasticity is a thing. The brain is malleable. You can absorb and learn from every interaction with every individual. I think I continue to invest in myself on a day-to-day basis to become better, which enables then for me to serve others so they can become better. What's been the best investment advice you've given or gotten in the last 12 months? The best advice I've got, whether it's 12 or 24 or 36 months, but what got you to X level won't get you to the next level. Going back to Dan Martell by that hit time, going back to who not how is I feel like I took my business to the highest level by myself, and I've realised that I should have earlier on invested more in a team. We now have a team of 14. My head of operations, Jamie, actually, he was living back in Ireland, Jamie McGill, he now lives in Portugal. He's been an incredible acquisition full-time. He lives in Kinta, and that was a great move because he's truly invested in the brand, the business, the growth, and really believes in it. I wish I'd had a hire like him sooner, because yeah, it's great to just bounce my ideas off someone, but someone who actually gives a shit. That's important. But way too many B players for way too long, and that's my own fault, because I wasn't willing to invest enough money to get A players. So now that's really been a big wake-up call. Dan, that was a sensational chat. Where can people learn more about you or maybe even join your programme? Thanks, Gary. First, I appreciate the conversation. Great questions. Love the pod. And yeah, Dan Lawrence, Dan Lawrence 365 on Instagram, the businesses perform 365, 3W.Perform365.life, but any questions, any follow-up, you know, I'll always be accessible. I hope there was some value in this for the listeners. Where's the best place to reach you? Probably Instagram. I'll link it in as well. Dan Lawrence, only my phone number on here, but Instagram would be probably the best one in today's world. Brilliant. Dan, thank you so much. Thanks, Gary.