Cut The Crap - Transform Your Focus And Energy

00:00 Your lifestyle choices are either fueling your life or holding you back. So what's it going to be? It's time to cut the crap, roll theme! Welcome to The Jonnie Jensen Show where modern dads discover how to create the true riches relationships and results they deserve Get your High Value Man blueprint and join our community at highvaluemanproject.com Let's go Hello men, welcome to this episode of The Jonnie Jensen Show. Time to cut the crap! One of the core tenets of the commitment C of the 3XC formula for living is about cutting the crap inside of commitment basically so commitment is a third c and one aspect of commitment is cutting the crap

00:54 We're going to look today at what it takes not to turn your life into some boring health flipping show, but really just to put the spotlight on how some of our choices. How some of the ways that we operate fundamentally are holding us back and so when we when were wanting to experience our results our relationship If you're here for the first time then welcome. My name is Jonnie Jensen, I'm the founder and head coach at The High Value Man Project where we help men end the stress optimize their lifestyle and create the relationships they desire so they can be the man they want to be

01:46 And if you're interested in getting into our free brotherhood then simply go to highvaluemanproject.com And if you're interested in finding out what it takes to really embrace the High Value Man lifestyle, then book a Power Call and get yourself lined up for The Inner Circle or The Elite program that men are working with me one-on-one. You can do that simply going to highvaluemanproject.com forward slash apply! That'll get you there so cut in the crap

02:23 I think it's fair to say that i have put a lot of crap in my body through my life and there are still a few guilty pleasures. For a long time, well back in the dark days of marriage and that breakup and trying to keep the business afloat and looking after kids who were poorly and wife was unwell all this stuff came there I was necking way too much monster, which I'm sure you're familiar with Monster but basically it's like a bigger louder Red Bull. Basically so the reason of laughing and smiling for those that can't see the video is still little bit of guilty pleasure The Green One

03:09 It stinks it's horrible but it is a little bit of guilty pleasure one of the things I like about it. Is that it just focuses my mind, is it and there are other ways of doing and I'm constantly looking at evolving my supplements stack and ways in which I practice mindfulness whether its meditation or journaling but And it may be, and I hate to flipping drop this in because it feels like every dickhead's mentioning these days. But on the level of ADHD It's likely that something like a can of monster really does actually help me focus. But fundamentally crapping crap out is what is giving too many men an aspect of the negative experiences of their life. It's the bit that you have probably the most control over

04:03 What how you function what you eat what you watch these are all things literally if we think about in a where do we start in the fire code. We start with focus which is you taking control of the things that you can manage the easiest no point sitting around waiting for everybody else to change when without realizing how much of your experience enjoy and results is it isn't your hands so Cutting the crap. Like I said, it's not about being the fun police you know and you can listen there are dudes out there who've got YouTube podcasts they're blowing up and they're very strict about no alcohol look what i have achieved by cutting out all this stuff! And without doubt you know you could make the case for that people that have given up booze and how its transformed their life

05:03 I have no doubt that is absolutely true and if that's what you want to do and even if you just wanna experiment with it see what its like in a bit about the benefit of cutting something out for 30 days or 90 days and seeing what the results are maybe just a reset and then pick back up again but For me it's really about balance. I do enjoy a beer or glass of wine, it is very rare that I get blasted these days not so rare when we were younger but then having said that I've grown up on eating well, of exercising

05:52 I never really enjoyed fizzy drinks too much when i was a kid even though my dad had the garage full of them. Coca-Cola, I only started drinking when I started drinking Jack Daniels and Coke basically So you gotta have a look for yourself at what your lifestyle looks like and start to notice some of the things that we're going to go through now, and seeing how many of them are in your life. How prevalent or how much of it is there? And consider what would the impact be, what was the benefit, what was the uplift if you cut some of that out? Most of these things most of this crap that we put into our body its payoff. There's some kind

06:37 Dopamine, joy you know adrenaline energy rush that we get when we take it. Like everything there's a payoff like there is a come down if you like from those positives and that when you consider that if your always happen to take them to feel good then theres always going to be an ever increasing backslide afterwards The stimulants that's where these the negatives start to start to play out and impact your life so let's get into them number one I've got in my list. But the thing we have first of all, to look at is our environment

07:27 You know it's very easy to say I'm gonna cut this out and then a couple hours but if the environment we are trying to do that in hasn't shifted. Then that actually becomes quite difficult and is most basic level, If you're trying to give up smoking but you hang around with people that smoke, well guess what? It's going be bloody hard because all the places they go all the habits they have. All the routines or the chit chat are not saying ditch your mates but you have to consider if we try and give out smoking you spend all your time around people that smoke That's an example of how environment becomes a factor And when we're talking about cutting the crap The clutter around you

08:11 The ability to see clearly in front of you to have your environment at peace like our eyes without us realizing it. Our eyes are constantly registering millions of things every day and thanks to the wonders of our brain, I think it's our reticular activation system but um... It helps filter those Those visual and audible, and smells like it filters some of them because if you can see if you imagined the idea that you could hear and smell and see everything is going around as we go absolutely mental but on a more day to day level amount of clutter and crap in your environment clogs up your mind. It clogs your ability to move through the day freely

09:02 And even in managing your time, if you're constantly having to clear up or move around things then you know you create a cluttered environment. You've now got cluttered mind and all these other things that we might talk about...that you might try that were going to talk about afterwards becomes harder okay so have a look! Have a look at what it would look like to clean up, to clear stuff out. To get it all on eBay, take it to the tip, drop it in the charity shop... What's it going to take to tidy-up and clear out your environment? And as you're doing that particularly around the kitchen have a look! Funny story we did a pretty cool functional fitness event on Saturday Joe and I and it was team based things he had to do in pairs

09:51 And as I was getting my stuff ready, I asked my kid to help me Jago and I said we get me get those gel like vent gel pack things. I need to use those so he went and got them. So what's the best before date on there? And he goes oh Feb 22nd. You could probably already see what's coming. But I was just busy and I thought, yeah, cool chuck him in the bag so then at the event and I'm necking one of these things and it's brown like that was not brown last time I had one. So bizarrely turned out the best before date was February 22 as in 2022 yes there were about three years out of date. That's the impact of having crap and clutter and things that are outdated in your life

10:43 Next up is, I have made myself notes because that's always handy. Next is diet and alcohol right? Cutting back on processed foods you know you hear about it all the time like what is the cost of processed food, obesity and diabetes...I've even heard it being said now that sugar is one of the primary this there there is becoming apparent that sugar is one of the primary factors in the rise in dementia So all these highly refined and processed foods are all around us. So what's it going to take for you to start cutting them out? Well, pretty much if it's white bread, white rice, white sugar...

11:32 I highly process pasta even. Yes, can you swap them for whole wheat? Wholemeal brown versions of this or even just cut them out completely sugar in particular sugar is everywhere it's it's in flipping everything crack open a can of soup that's got sugaring things that you do desserts bread even Particularly, I don't really drink dairy but I do have milk substitutes like coconut and almond. And some of them have got a lot of sugar in it! So... Have a look at what you can cut out in terms of your diet? What kind of adjustments that you can make? Could you swap if you're eating yogurts could you swap the flavoured versions for a natural Greek type yogurt

12:23 But fundamentally, if it's white like highly refined and you probably should try and cut out caffeine. Caffeine is pretty good drug basically I enjoy a coffee definitely helps kickstart my day what is not advised is drinking shit loads of it in particular after sort of three o'clock If you don't want to impact your sleep regardless whether you think oh it doesn't bother me cut out caffeine For a period of 30 to 60 days and first of all you will experience probably quite harsh headaches.

13:02 And obviously there's some sort of the habitual sides of it where you're missing it, where you were. You use the idea of a lemon and ginger tea is an absolute abomination not as satisfying but after three weeks actually your taste buds adjust and you find yourself not craving that thing that you thought you couldn't go without every day Equally interesting is what time of day you have your first coffee. Definitely try and avoid having your first coffee until about 90 minutes after you've woken up, there's a drug and listen I'm not the expert in these things but i do know a little bit about them um...I believe it's a drug called adenosine in our body and it needs to um..it's as I recall I should just check this out right but I'm pretty sure its part of how we manage our sleep

13:55 And what you don't want is to kick it out using the caffeine. You want it to naturally wear off after you've been asleep and then, chuck a coffee inside of you after that. So quite frankly when I get up in the morning large pint or water or a pint of water, large glass of water little bit of salt in there little bit of lemon, a lemon and ginger tea or whatever tea that more herbal type non-caffeine drink It's a podcast that I do on my own.

14:54 What's it doing to you? Why do you need that amount of sugar and junk going into have some level of consideration for what your putting in your body, have some level of respect for yourself. If you're going to the gym and working out as we do encourage as part of the High Value Man Project at least three workouts a day sorry a week at least one 5k or more run or other kind Cardiovascular activity. You've got to be working out, you've got to be increasing the muscle in your body so if you're doing that and then hoofing in sugar casually without even really thinking about it what's the bloody point? That's literally holding yourself back! I said at the beginning how are you fuelling your life? What are you putting into the machine? Okay alcohol

15:53 It really is a question of how much you're drinking. Now we could argue the toss with people about cutting it out completely and is it a toxin? Is it making you sluggish, is its holding back your creativity? Probably yes! We all know what it feels like to have a hangover but the thing comes... I was always sticks in my mind good guy an athlete in terms of triathlons and stuff business man and he gave me a call which was about a year-and-a-half ago now and he said I think i've got a problem. I'm, I think I'm drinking at least a bottle of wine a day now my dad would argue that's okay but he is 81 and he is an exception to most rules basically but this guy was it's like

16:46 Another glass of wine when he kind of you know 630 finish work got in boom part of his routine we have a class why they need to have is dinner and be like another glass wine maybe a little bit you know the class and half a wide and then you sit down on the couch I look at the bottle of wine well there's only a glass left well it's not really a glasses it has a big class. That was his routine and he was doing in his own admission a bottle of red at night, and he'd realised it was a problem. So I like the social side of having a glass of wine there are reported health benefits of a glass of red wine

17:32 And from a relationship point of view, my girlfriend and I enjoy sitting and having a drink together. Whether that's a cozy drink in the winter whether it sat out on the deck in the summer It's not about cutting all these things out in my opinion but it is about recognising how much you're drinking and what the impact is on you On your weight, on your heart, on your mental and cognitive skills Too much alcohol is not good Next up sugar I've pretty much talked about it but you know just have a look at where the good sugars are coming from right. That's a bit of a random thing to say, but if you like chocolate what are the kind of substitutes? You know could you have dark chocolate instead of milk chocolate? What could you do to try and eat more fruit in my cereal in the morning when making porridge and putting dried cranberries in there and some chia seeds

18:33 The Jonnie Jensen Show, Fizzy drinks, we talked about Monster at the beginning and stuff but just be aware when you go and get a big drink somewhere. And it's like three quarters of a liter of fizzy Coca-Cola or whatever your preference is try to quench your thirst with water with herbal teas

19:29 We're blokes right? I get that we're not really going to do much of this but rather than spout off about loads of, oh get this kind of water and get this kind of drinks bottle and cut out the plastics. And all that sort of stuff...I know we are probably not going to do most of that! But you can become aware how much shit stuff you are putting in you Fizzy water for me is a great substitute in the evening when I fancy a beer and i'll have a glass of soda or fizzy water. And it's actually the bubbles and the thirst that I'm quenching, It was actually the fact that I was dehydrated and thirsty that was having me think about having a beer. On that point by the way how much water you drink is vital

20:16 Some sort of leecher and a half to two liters to three liters is what you should be consuming later in the house really wouldn't be enough but if you have a pint of water when you wake up and you set it on your watch. So that you know that every three hours or so you have another drink if u Link it into moments in your day like the getting up but you know that when you get home go to the sink, neck a pint of water. It's very easy to suddenly find yourself two to three litres of water a day and by the way at home get yourself a decent sized water filter jug where you can flip and pipe in now through it through you know have the filter every part of your sink but

21:01 The filter I've got and that, I share the link in all the high value man documents and trainings. It's like a four litre jug so there is always filtered water available Next up take away an processed food it blows my mind! The whole Deliveroo just eat whatever it's called where you live...it blows my mind I should try it, but I object kind of to the cost. I want some random to bring me a... In the UK there's a baker's right? They're everywhere called Gregs. Questionable just still fast food but it feels a bit less fast food because you know it's like a sausage roll or it's a sandwich But people get a Greggs sausage roll delivered to their house

21:56 And then they pay whatever the sausage roll costs like £1.50 and then pay the delivery charge it just blows my mind McDonald's you're lucky if they serve it to hot when in the place what's it like after been rattling around some dude rucksack for the last three kilometres, boggles my brain and the crazy thing is I think it's the people who least need fast food delivered by someone that are consuming it all. So but be aware, My point is Be Aware how many times are you eating a takeaway? How many times are you grabbing foods thats ready meal or packaged up this kind of

22:41 It is going to be highly processed, it's gonna have preservatives in it and its not going to do your body, your digestion, your cognitive skills, your sleep. Its no good doing good! Its like high in sugar, high in salt, high in fat cooking fresh is such a positive Factor in your family, in your personal life and your creative abilities. Again back to the cognitive skills what happens when your brain is working on preparing a meal? Managing ingredients managing timings managing flavors like this is a workout for your mind

23:27 Ripping the top off something and sticking it in for two minutes is the exact antithesis of that. It's a shit meal prepared in a shit way, that's going to give you zero results. Next up drugs I have taken a fair amount of drugs in my time, predominantly in the name of fun. And I don't say that with any pride but nor do I say it with any guilt! What I do have is a load of fun memories from those days and even now it's not something I would necessarily

24:04 The Jonnie Jensen Show, You can enhance your creative abilities how it can help you problem solve, how I can help you relax. How are you? I'm not here to say that they aren't true it's a question of how you're using it or whether its using you and the impact on relationships on your finances and there is great difference between having alcohol into drugs but something

25:02 Harder, something used on a regular basis. I guess i'm picking my words here what i'm really saying is...I think we all know people that take drugs generally there was an element of fun in it you have to start to recognize though when that line is crossed between not being healthy and not being good for your finances, it's not being good for your relationships, its' not been good for your performance at work, compromising your behavior as a parent It's breaking the law at a highly dangerous level. You're compromising your integrity, lying, hiding things like this is where the impact starts to come let alone on the physical and mental level so see what it's like if you use these things on a regular basis see what it's like without them cut it out for 10 weeks notice the difference in your life

26:08 Ask the people that care about you most what they think about it and if you find that conversation hard then that will probably be a good indication of how you truly feel about it. Okay last couple here, porn! Now porn... Most of us have enjoyed a bit of porn for once in awhile and you might even enjoy as a couple I'm not gonna get into the subject here of what the porn industry is like and what the impact is on people that are part of it right as a different subject this subject here today about the impact upon you and your relationship.

26:44 The Jonnie Jensen Show, As a result of a breakdown in the intimacy in your relationship because not only then are you using it as a substitute, It's how you're feeling about it to yourself. Like I'm doing this because I'm not getting it elsewhere. I'm doing it because she doesn't love me Then there becomes this whole kind of cloud around actually what its all about and then what will she do if she finds out that you're watching every night? Then what's going to happen in your relationship? What is he doing to your mindset around

27:42 Sex and intimacy. What people find when they watch a lot of porn is that their level of intimacy in their relationship actually goes down, the level of enjoyment in their sex life actually goes down so before you find yourself using porn on a regular basis as some sort of crutch in your life and if you're single well... A little bit here and there is fine but if you doing it every night then consider anything that you are doing every night Even going to the gym, you can do that to excess. Okay? Refocus your energy on building meaningful connections have conversations about sex with your partner have conversations about your fantasies and her fantasies together these conversations are generally felt like a bit awkward but again what's the difference between this whole point about crap in crap out

28:37 Okay, and gambling. This one's really easy It is the same as porn. I'm going to throw social media in here as well, okay? If you're finding yourself reaching for your phone all the time... if you're finding yourself using it as a distraction and if you find yourself playing little games or having a little gamble....it's just unnecessary!

29:17 It's taking you away from the people in the places in your life and the reason gambling does that is because if you've got a bet on, and let say your having a family dinner. And what we're thinking about whether that bets gonna pay off or not where they should be watching it? You're not present in the conversation! And if your finances are being strained because of your gambling... If your relationship has been restrained because how much social media or flipping Call Of Duty you playing these all fall into the same area for me these Gambling companies, social media companies games manufacturers they build their services around the reality that we get a dopamine kick from doing these things. We get a little dopamine buzz a little woo! The experience even when we lose we get the experience of a little high of yes it's going to happen but then there is the crash and we look for hit again and go do it more

30:14 And gambling of course is a terrible addiction when it grips you. I've not experienced it myself, but have had people in my life who have and if you think you got a problem the first thing to do bit like alcohol or drugs is seek advice, seek support even if your just like I wonder if go and ask someone because if your thinking I wonder if probably means that you are addicted so when you cut the crap right There should be an uplift in your life. There should be a benefit that comes from this and the way you do this, in the cut-the-crap exercise inside of The High Value Man Inner Circle is very simple there's a sheet of paper You've got the bad habit and you've got to pay off right? Bad habit is I drink too much What is the payoff it feels good what is the cost 50 quid a week deteriorating relationship fat gut headache

31:15 And in the fourth and final column you put the benefit of giving up, the positive outcomes. Now you might be thinking they're going to happen and you're doing a test it or you might have been doing this for three weeks and you put in there is that was the experience thats what I'm getting from this The opportunity that comes for us as men when we make these adjustments in our lifestyle, when we change our environment. When we control and start to put healthier limits around what we put into our body and what we do with all of time Then it frees up space for positive substitutes. For more time to work on ourselves, either in the gym or in business or listening to something useful It gives us time to start managing our day-to-day moments better because we're being more effective We're being more decisive How we show up in our lives to the people that are around us with suddenly present were available with full of joy and laughter. We start to look good

32:17 We start to be able to play better, we are energized. We're better in bed, we have more enjoyable sex like the uplift from cutting the crap is huge and it's totally in your hands so any of these where you're thinking yeah but Jonnie or I couldn't do that? I challenge you to give it a go now! I challenge you to take the next... It could be seven days, it could be 21, it could be 60 But you've got to give yourself a period of time where you can go through the journey, where you can be like oh I want coffee. Oh mint tea tastes like shit! A bag of mixed nuts is not a bag of Doritos. You have to go through that tricky period where you still want the thing you're giving up and you don't really like the substitute you put in place

33:18 After a period of time, after three or four weeks that's when your brain your taste buds your habits all begin to adjust and this new way of being starts to become normal. In particular when you start to feel the benefits other people notice the benefits You get the rewards in bed in work wherever it might be with your children That's a high value man way of living. That is an optimized lifestyle and when we say you end distress, you optimize your lifestyle, transform your relationships they're all interlinked and they are all in your control I invite you to come be part of everything we do here at the High Value Man Project whether that's in the Free Brotherhood community or getting involved in the inner circle or elite level The way that you do that if you go to thehighvaluemanproject.com and make your choice

34:11 I'm absolutely thrilled that you spent this time with me today. Please share this with other men in your world, remember to like or subscribe if you're listening on Apple Podcasts or Spotify would love you to give me a review i keep forgetting to mention is we will be doing review of the week I need to get some reviews first. That's why I'm asking you right now is go and give a review there's every chance that you will win the review of the week right now, and that review of the week results in a power call with me A power call is normally £150 and it's a focus, a deep dive on particular challenge or goal that you have right now And we create some

34:55 The Jonnie Jensen Show, Jonnie Jensen Show, Jonnie Jensen Show, Thanks for tuning in to The Jonnie Jensen Show. Be sure to subscribe, leave a review and share it with fellow dads! Creating the life you deserve starts with YOU. Get your High Value Man blueprint and join our community of motivated modern dads at highvaluemanproject.com Let's go