You can follow me on Twitter @creatorvilla. My perception is that a lot more people today are training neck than ever before. This has a lot to do with recent research that has come out on the benefits of a stronger neck. It also has to do with advances in training equipment. The neck, of course, is a group of core stabilizing muscles that support the head, and is a factor in virtually every strength training movement. However, there are a number of reasons why people especially target this area for maximum impact. In this article, I present 4 of the most common reasons people train neck: 1-) to treat / prevent neck pain; 2-) to reduce the risk of concussions / brain injury; 3-) because bigger necks are more attractive; and 4-) to strengthen the voice. This month also marks a year since I started training my neck. I’ve included some progress pics and a one-year update of my experience at the bottom of the article.

Disclaimer: You should consult your doctor before undertaking any strength training program, as there are risks involved, especially with a sensitive area like the neck.

4 Reasons People Train Neck Muscles

1. To Treat / Prevent Neck Pain

Conventional wisdom has it that a stronger muscle is less likely to get injured, and that strength training is an important part of recovery. When people get injured, physical therapy is one of the first things the doctor recommends. Neck pain, in fact, is quite common and can be debilitating. According to this source, “In the course of 3 months, about 15% of U.S. adults have neck pain that lasts at least one full day.” The expression, “pain in the neck” is a common idiom to represent a very annoying or cumbersome situation. The human muscular system is highly connected, and so a strong neck can also support other muscle groups, like the shoulders and back.

In one study, “Neck muscle training in the treatment of chronic neck pain: a three-year follow-up study,” 118 women with “nonspecific chronic neck pain” undertook a successful one-year strength-training regiment. The study revealed that after a three-year follow-up, improvements in pain and range of motion were largely maintained, despite the fact that adherence to the program faltered. The researchers concluded, “Since a 12-month exercise programme shows a long-term effect, exercise may not need to be performed regularly for the remainder of the subject’s life.”

2. To Reduce The Risk Of Concussions / Brain Injury

The potential here is extremely important for people who play contact sports, like football, wrestling, and mixed martial arts (and even soccer, where heading the ball is quite common). Approximately 4 million concussions occur in the US alone ever year (source). Repeat brain injury has been linked to a host of medical issues, including chronic traumatic encephalopathy (CTE) (See NFL safety changes). A number of studies have identified a relationship between neck strength and the incidence of concussions.

This study, for example, found that “overall neck strength” was a significant predictor of concussions. For every 1 pound increase in neck strength, the odds of a concussion decreased by 5%. The researchers concluded that “identifying differences in overall neck strength may be useful in developing a screening tool to determine which high school athletes are at higher risk of concussion. Once identified, these athletes could be targeted for concussion prevention programs.”

One literature review, published in October of 2018, concluded that the results were “inconclusive on whether neck musculature strength prevents concussions,” and that more research was needed. However, researchers at the Rutgers School of Health Professionals wrote in a paper published in February of 2019, “We have identified neck strength, size and posture as potential factors that reduce risk [of concussions] by lessening the magnitude of force upon impact. Thus, increasing neck strength and possibly size could substantially reduce risk or severity of injury or outcomes” (source).

Another team of researchers in the Department of Kinesiology and Community Health at the University of Illinois wrote in a March, 2019, perspective article that “The sports medicine literature has shown that decreased neck strength and slower neck muscle activation are significant predictors for sports-related concussion.” (source).

Overall, the evidence seems to be mounting that neck strength is, in fact, a risk factor for concussions in sports, and all their associated ills. Neck strength may also provide extra support if someone, God forbid, experienced a fall or were in a car accident.

3. Because Bigger Necks Are More Attractive

The tremendous strength in Leviathan’s neck strikes terror wherever it goes.

Job 41:22, NLT

The neck is one of the most visible muscles in the body. Unlike arms, legs, etc., the neck is exposed nearly all of the time. A thicker neck is typically associated with overall physical strength and dominance. People who bodybuild for aesthetics may want to take a look at these before and afters.

4. To Strengthen The Voice

The neck muscles are heavily involved in eating, drinking, speaking, singing, and so on. Pain/tension in the neck area can impair any of the aforementioned activities. I’ve read articles on neck exercises recommended for singers and heavy voice users. Stronger neck muscles mean greater control, and they can ease the daily burden of supporting the head and speaking apparatus. It stands to reason that a stronger, healthier neck is in the interest of people who use their voice a lot.

My One-Year Update

About a year ago, I started training my neck. I used to suffer from chronic neck pain, and so this was my way of taking action against that. I focused primarily on neck curls, while lying down on my bed, head extended off the edge, or on the floor as pictured in Figure 1. (You can watch a YouTube video on proper form). I also bought a harness, which I would use from time to time, but I found that I could increase resistance simply by pressing on my forehead. A harness can be especially helpful for training the back of the neck, since after a certain point it’s hard to get enough pressure with your hands to really give those muscles a good workout. I also did a lot of isometric movements where I would hold my neck in a pressure position for a few minutes at a time (see Figure 1).

In sum, I did a combination of neck curls / isometric movements on my back, and sometimes neck extensions while on my stomach (to work the back of the neck), for an average of maybe 4-5 times a week for around 20 minutes each session. My average rep range was anywhere from 20 to 100+, depending on the level of resistance. The first time I experienced soreness in my neck, it felt weird. I even wondered if I had hurt myself. They say this is common since we aren’t accustomed to that feeling in the neck, and it is a very sensitive area. Fortunately, the pain went away within a couple days and I didn’t have any real issues after that.

Here are some short clips / images I took at different points in the process. Note that I weighed anywhere from 145-150 lbs. This year I focused on cardio, and my overall weight was at an all-time low. Overall weight is probably the biggest thing that affects neck thickness. However, training neck makes the neck stronger and thicker and more shredded at any level. I also did not take any supplements aside from an occasional protein shake because this experiment was more of a peripheral thing for me.

3 Month Mark (02.2021)

Most people cannot flex their neck, even some people who been strength training for a long time. As you can see in the videos, by the three-month mark I was slowly gaining the ability to flex my neck. That’s a lot of work for a very subtle effect.

7 Month Mark (06.2021)

Here you can see the muscle start to coalesce. Flexing is a lot easier at this point.

10 Month Mark (09.2021)

Now I have enough muscle mass where I can flex either side of my neck with relative ease. After the 10-month mark, I have continued to work the neck, but I have not noticed any real improvement. I imagine I would need to increase volume/resistance, maybe go up in weight, or start taking supplements to see much progress after this. I was really consistent with few exceptions for 10 months, which is a long time to focus on a single muscle group. Gains after that point are a lot harder to come by.

An American Psychological Association’s “Stress In America” survey found that 72% of adults reported feeling stressed about money “at least some of the time” (financial stress survey). Money topped work, family responsibilities, and health concerns as the top source of stress. According to another survey of more than 1,000 adults, money was cited as the second leading cause of divorce, behind infidelity (financial stress in relationships). While the US is the richest large country in the world per capita, many Americans suffer from a lack of financial peace—as do people all around the world. Stress shortens both the quality and quantity of life. According to WebMD, stress “seems to worsen or increase the risk of conditions like obesity, heart disease, Alzheimer’s disease, diabetes, depression, gastrointestinal problems, and asthma” (stress and physical health). While money is not an end itself, it factors heavily in the life satisfaction equation as a means to live, fulfill responsibilities, and achieve goals.

This week, I reached out to my uncle, Yousef Zananiri, to share some of his wisdom on money management. Mr. Yousef is a Strategic Sales Manager for a team at Spectrum Enterprise responsible for ~$25-$30 million in annualized revenue. His team sells scalable fiber technology and communication solutions to the government and educational sectors. In the evenings, Mr. Yousef volunteers teaching “Financial Peace” at C3 Church in Canal Winchester, Ohio—a class inspired by the philosophy of Dave Ramsey—to help people get out of debt and lock up their financial future. The following is an account of a live 60-minute interview conducted in person. You can find Mr. Yousef on Instagram @yzananiri

[For more, see the complete archive of interviews.]

Tell the people a little about yourself.

I moved to the US from Jordan 32 years ago at the age of 13. I finished my high school at a private school here in Columbus and graduated college from Fisher at Thee Ohio State University with a degree in business. About 80% of my work experience has been in the telecommunications industry and about 20% in the financial sector—45% in management and 55% as an individual contributor.

Outside of work, I’ve been married to Heather for 20+ years. We have three kids—a first year college student, a junior in high school, and an 8th grader in middle school. I’ve coached 6 different sports spanning over two decades, including lacrosse, basketball, and adult softball. I enjoy following sports and the stock market and watching how companies are trending.

What is “financial peace,” both as a concept and in terms of the class you teach? 

Financial peace is to be in control of your money versus your money being in control of you. People work too hard in this country not to be able to enhance and expand their capabilities by learning some basic concepts. Financial peace comes from living within your means, paying off debt, and preparing for the future. It also comes from contentment and being generous toward others.

The focus of the class I teach is behavioral/psychological. The idea is that by changing the decisions we make, independent of anything external, we can achieve goals we never thought possible. The class gives you a framework to handle all aspects of finance, from learning how to play offense and defense with your money. In the course, we also teach contentment—not wasting money on impulse buying or to keep up with the Joneses.

To sum it up, we inspire and empower people to make smart financial choices that benefit themselves and the people they care about.

What are the biggest things that trip people up financially? 

If I had to summarize the top 3, in no particular order, the first piece is a lack of awareness—whether that’s not having the education or knowledge to manage or maximize your money.

The second piece is lack of a framework/gameplan. Ultimately, everybody has goals they want to achieve, but not everyone has a plan in place to get there. A lot of people just go through the motions. It’s like a football team hoping to win a game without having practiced a single time.

The third piece is lack of contentment. Social media plays a big role in creating a constant demand to buy things people don’t need. This is the reason why a lot of people hesitate to take the class and make lifestyle changes—because they haven’t dealt with the psychological side of things.

What are the overarching goals of the program? 

The ultimate goal is to spend less than you make, to set aside money for the future, and to not be hampered by financial stress—to obtain financial freedom, in other words. On the flip side, financial freedom enables you to be generous toward others. There is a term we like to use for it, and that term is “outrageous generosity.” When you’re no longer worried about your own financial situation in your own home, you can shift your focus to the people around you. Giving to needy people on a consistent basis, we believe—through churches, charities, communities, or specific causes—is what brings the ultimate satisfaction in life. This stage is the final stage of the process that you want to reach.

How to you pitch people to enroll?

This curriculum has been around for three decades. Millions of people have followed this plan and have achieved the outcomes they were looking for. Of the 100+ people who have completed my course, we have many examples of people we have helped get out of debt, people who have been able to save more money, build up their emergency fund, start investing for the future; and, in some cases, start on a path to pay off their mortgage early. Above all, they are now able to give more than they were able to in the past. People’s lives are better. They’re happier. I know this because they told me.

If you’re struggling, then you have nothing to lose. If you think you’re doing OK, then you could be doing even better by learning these concepts. If someone has not gone through a course like this before, it is highly recommended they do so at least once in their lifetime.

What are key elements of financial stability?

Maximizing your income in the field that you’re in is the number one wealth-building tool. Another thing is reducing spending to less than what you bring in. There’s paying off debt—not relying on high-interest credit cards or loans that limit your freedom. We advise setting aside an emergency fund with 3-6 months of living expenses, just in case you lose your job, go through a health crisis, or some other unpredictable event. Obtaining quality insurance—home, car, health, etc.–is also important. Once you have those basic things in place, you can start investing for the future–including retirement, a 529 college plan for your kids, or an individual investment account–and pay off your mortgage on an accelerated schedule.

The steps really do matter, and you don’t want to go out of sequence. For example, we eliminate all debt minus the mortgage before we set aside an emergency fund and before we invest. We start with the smallest debt and then we snowball to the next one. As I said, our approach is behavioral/psychological. We don’t make it 100% about math. The curriculum contains a lot of data, but 80% of our focus is on controlling the human element.

What are some tips or principles that you teach your students?

Budgeting is one of the biggest things, because budgeting is all about awareness. The details of a lot of people’s spending habits are out of sight and out of mind. On the other hand, when people plan for every dollar that comes in, they make better decisions. We say, “Every dollar has a name.” For example, if I know that I’m spending exactly $600 a month eating out, I can ask myself, is it adding that much value? Is it worth me working three days for it? And then I can compare/contrast that value with the value of other activities. We use the “Every Dollar” app. I’ve used different ones over the years. This is by far the best one.

There are formulas that we recommend for asset allocation and debt repayment. In some cases, we discuss strategies to increase income, whether that’s taking a seasonal or part-time job, in order to expedite the process.

The financial future of many people in committed relationships is not solely dictated by their decisions. Can you talk about the relational piece of finances?

There are “free spirits,” and there are “nerds,” as we like to call them. People who are more liberal in their spending habits and people who are more tight-fisted. It starts by recognizing what you and your partner are and coming together to create a plan. For example, maybe someone who has nerd tendencies can put together the budget, but they allow room for someone who’s a free spirit to make changes. The budget is less about specific categories and more about the bottom line not exceeding income. There’s room to negotiate.

We’re not matchmakers. We don’t get into who you should be with, but we have some rules and best practices provided for managing finances in a relationship. Overall, a willingness to communicate is the biggest thing. If you have that, you can make a lot of progress.  

We also believe that accountability is very important for everyone. If you’re single, you need to find an accountability partner that can support you in this process.

What motivates you to volunteer to help other achieve their financial goals?

I think I’ve always enjoyed financial concepts and developing people. This course combines both of those things really well. I am a big believer in the concept of team. When people come together, they can achieve goals that they couldn’t achieve alone. You see it in business. You see it in sports. It’s about achieving specific goals, but it’s also about developing people to the next level. Being a part of that process brings me true satisfaction.

Sometimes, it’s easier to be an individual contributor and know all the things you need to perform than to get a whole team to do it. But there is opportunity in taking on the challenge of team building. It combines my passion and skills and gives me a sense of purpose.

I give you the last word.

When you follow this plan early on, you stay on schedule. If you’re already in a hole, the focus is not why did you get here. It’s how do you move forward and get back on schedule. There is no situation that can’t be resolved. Typically, it takes 3-5 years to clear major hurdles and change your trajectory quite a bit. The time is going to pass one way or another.

[You can follow me on Twitter @creatorvilla.] Steve Jobs and Muhammad Ali have reputations that precede them. Jobs co-founded and presided over Apple for decades before his passing, a company that is now worth $1 trillion dollars, over 5% of the GDP of the United States. Ali was a world champion heavyweight boxer when the sport was in its heydey. Nikola, for his part, pioneered breakthroughs in the production, transmission, and application of electric power. Tesla, the famous electric car brand named in his honor, is valuated at more than $100 billion dollars.

What do these titans share in common besides the extreme wealth and celebrity they acquired during their lifetime? A peculiar habit known as semen retention. For those unfamiliar with the term, retention refers to the conscious decision of a man not to climax. It is based on the belief that climax releases powerful energy that can otherwise be rechanneled in other areas of life. Steve Jobs’ ex-girlfriend Chrisann Brennan had this to say about his peculiar habit.

“Our birth control method up to that point was Steve’s coitus interruptus, also called the pull-out method, which for him was about his conserving his energy for work.” She added he didn’t want to climax to build “power and wealth by conserving [his] vital energies.”

In Muhammad Ali’s autobiography The Greatest: My Own Story, he narrates a quote from Olympic boxing coach Harry Wiley.

There’s a kid just come down here named Cassius Clay. If you bet on him every time he fights, you’ll be a rich man, ‘cause he won’t lose a single fight. I believe his thing is sexual control. And he’s got it. . . Any kid who can control [it] can with the title. I believe it.

Ali would reportedly go up to 2 months without climaxing in preparation for a fight. Retention prior to a fight, in fact, has been standard operating procedure among many boxers. David Haye, former British Heavyweight Champion, articulated the logic of the practice as follows.

I don’t [climax] for six weeks before the fight. . . It releases too much tension. It releases a lot of minerals and nutrients that your body needs, and it releases them cheaply. Releasing weakens the knees and your legs. Find a lion that hasn’t had some food for a while, and you’ve got a dangerous cat. So there won’t bet a drip from me. Even in my sleep — if there are girls all over me in my dream, I say to them, “I’ve got a fight next week, I can’t do anything. I can’t do it.” That’s control. I’ve been doing that since I was fifteen and its part and parcel of my preparation now. That’s why I am who I am today — it’s down to all those little sacrifices. Find me another boxer who makes that sacrifice, and you’ll find another champion

Nikola Tesla was an inventor and had his own reasons for practicing the habit. He had this to say in the article “Tesla Opposed to Marriage,” published in the Electrical Journal in 1896.

I do not believe that an inventor should marry, because he has so intense a nature and so much in it of wild passionate qualities that in giving himself to a women he might love, he would give everything, and so take everything from his chosen field. I do not think you can name many great inventions that have been made by married men.

The late Napoleon Hill was one of the most successful self-help authors of the 20th century. His famous book Think and Grow Rich is among the top 10 best-selling self-help books of all time. In it, he has a chapter entitled “The Mystery of Sex: Transmutation.” Transmutation is about redirecting the energy innate in powerful sexual urges into other creative pursuits. Napoleon Hill said it best himself.

Sex desire is the most powerful of human desires. When driven by this desire, men develop keenness of imagination, courage, will-power, persistence, and creative ability unknown to them at other times. So strong and impelling is the desire for sexual contact that men freely run the risk of life and reputation to indulge it. When harnessed, and redirected along other lines, this motivating force maintains all of its attributes of keenness of imagination, courage, etc., which may be used as powerful creative forces in literature, art, or in any other profession or calling, including, of course, the accumulation of riches.

Other celebrities have commented on this same alleged power. Music mogul and fashion designer Kanye West had this to say.

I have, like, nuclear power, like a superhero, like Cyclops when he puts his glasses on. . . People ask me a lot about my drive. I think it comes from, like, having a sexual addiction at a really young age. Look at the drive that people have to get sex—to dress like this and get a haircut and be in the club in the freezing cold at 3 a.m., the places they go to pick up a girl. If you can focus the energy into something valuable, put that into work ethic. . .

Stephen T. Chang, Master of Taoist Philosophy, illustrated his belief that climaxing has a draining effect on a man’s mind and body.

When the average male [climaxes], he loses about one tablespoon of semen. According to scientific research, the nutritional value of this amount of semen is equal to that of two pieces of New York steak, ten eggs, six oranges, and two lemons combined. That includes proteins, vitamins, minerals, amino acids, everything… [Climax] is often called ‘coming’. The precise word for it should be ‘going,’ because everything — the erection, vital energy, millions of live sperm, hormones, nutrients, even a little of the man’s personality goes away. It is a great sacrifice for the man, spirituality, mentally, and physically.

Going even further back in time, Proverbs 31 of the Bible recounts the advice that the mother of King Lemuel (possibly King Solomon himself) gave him. She had this to say in verse 3, an injunction potentially relevant to the topic.

Do not give your strength to women, your ways to those who destroy kings.

Proverbs 31:3

Retention has an ancient pedigree and there are many people today who swear by its benefits. I have read countless testimonials online of users who claim to have experienced a myriad of benefits with this discipline. Reported benefits include clarity of mind, increased female attraction, decreased anxiety, higher energy levels, greater resilience, a stronger immune system, more charisma, sharper creativity, and better masculinity.

For further reading, check out

• A Scientific Explanation For the Benefits of Semen Retention
• 100 Days of Retention (7 Fascinating Observations)
• Sunlight is the Key to Testosterone and Athletic Performance in Males.

[You can follow me on Twitter @creatorvilla.] Today I want to share the results of a study conducted several decades ago that has forever changed the way we view the relationship between sunlight, testosterone, and athletic performance. In the study, Doctors Abraham Myerson and Rudolph Neustadt exposed men to UV light and measured the excretion of various sex hormones. The study revealed that exposure to UV light triggered huge increases in testosterone levels which did not return to baseline levels for over a week. This increase was dependent on the location of the body and the amount of skin exposed to the UV light. The researchers found that men’s baseline testosterone increased by 120% (more than double!) when the participants’ chest and back were exposed to UV light. However, the biggest increase in testosterone came when the participants’ testicles were exposed to UV light. The latter resulted in a massive 200% increase (triple) in baseline testosterone levels. This study has enormous implications for guys attempting to optimize testosterone levels and for athletes who want to maximize performance naturally and legally. It is a wonder why the sporting and fitness industries haven’t gone mainstream with this knowledge. Then again, there is little money to be made by advising people to get more sunlight. Companies would rather sell you expensive supplements. Athletes who have this knowledge may also wish to maintain a competitive advantage over their rivals.

The main takeaway of the study is that exposure to UV light anywhere on the body drives a huge increase in testosterone levels. I, however, wanted to test out the particulars of the study. Bluntly put, I wanted to see what would happen when I directly exposed the balls to UV light. I did this through an open window during the heat of day when the UV Index was high. I noticed they immediately began to grow upon first exposure. I knew this is the area where the body produces the vast majority of testosterone, so it made sense that local exposure to sunlight would trigger a disproportionate increase. The physical changes I observed coupled with the increases in energy and motivation to work out convinced me not only that the study was accurate, but that it was a major game-changer for the sports and fitness industries.

Exposing one’s nether parts to sunlight is neither practical nor desirable for obvious reasons. This has led some guys aware of the benefits to use UV red light therapy to achieve the same outcome in the privacy of their own home (link). I don’t doubt this works, but since it’s not something I’ve personally experimented with, I won’t say much about it. What I do know is that red light technology can be quiet pricey. However, I did discover a cheap and natural method that arguably worked even better for me than expensive alternatives.

Disclaimer: Don’t try this at home. You should consult your doctor about Vitamin D and testosterone optimization given that they are very powerful hormones and a lot could go wrong.

Vitamin D is known as the sunshine vitamin for good reason. The human body has a Vitamin D receptor in nearly ever cell of the body and is highly evolved to generate Vitamin D upon exposure to the sun. After I first read the study a few years ago, I wondered whether the increase in testosterone was triggered by the local production of Vitamin D directly on the skin in response to the UV light exposure. That in mind, I experimented with different doses of Vitamin D topical applied directly to the balls. Lo and behold, I noticed the same enlarging effect as when I had gotten direct UV light exposure. In this process of trial and error, I came to the conclusion that less is more. When the skin is exposed to UV light, it naturally generates Vitamin D in a uniform fashion. Small exposed areas of skin naturally produce small amounts of Vitamin D, and applying to much Vitamin D to any one region can interfere with its natural synthesis by the body. I found that less than 1,000 IU was enough for me to achieve the desired effect and that higher doses were wholly ineffective. Whenever I apply Vitamin D anywhere directly to my skin I prefer to crack open the Vitamin D softgels rather than purchase a topical product. My method is cheaper and it enables me to control the dosing better than prepared formulations. I would apply about half of a 1000 IU softgel every few days and could notice a major difference within a few hours.

Today I make sure I get adequate sun exposure as part of a healthy lifestyle, but I have not experimented with UV light or Vitamin D in this fashion in years. Currently, I have no reason to maintain peak testosterone levels. However, if I ever found myself training for an athletic competition or was experiencing symptoms of low testosterone, the power of the sun would be my first recourse. Nowadays people are quick to take supplements, inject steroids, or go on testosterone replacement therapy, giving up on their body’s natural ability to produce what they need. Meanwhile, nature offers a cheaper (if not free) solution that is arguably more effective than artificial alternatives.

See my article on the The Most Natural Way To Optimize Vitamin D Levels for more pro tips on harnessing the power of the sun.

[You can follow me on Twitter @creatorvilla.] Today I want to share a short clip I transcribed in which navy seal and motivational speaker David Goggins discusses his relationship to drugs and alcohol. Goggins knows a lot about sobriety as someone who went through hell week training three times and routinely competes in ultramarathons and other excruciating athletic events. For Goggins, sobriety is about staying in control of his mind and living authentically. To be sure, this is not a knock on anyone or any lifestyle, just one man’s perspective that I found thought-provoking.

I want to make sure that every single thing I feel is real. I want no masking. I want nothing to mask my ability to feel fear and to overcome fear, whatever it may be.

David Goggins

Transcript:

Interviewer: And I know one thing that, —we spoke about it before [we were on] camera. To most of the world, you’re super clean. You’ve never done drugs. You’ve never had alcohol. You don’t drink alcohol.

Goggins: I’ve tasted alcohol, but no, I’m not a drinker.

Interviewer: Do you think that has to do with your father who used to drink a lot?

Goggins: It’s probably due to him, but it’s also due to—at a young age, I realized that I had a very weak mind, a very weak mind. And I want nothing to interfere with my own thought process. A lot of people before they go on stage, they get a little bit tipsy, get a little buzz. Maybe smoke a little something, do a little something.

I want to make sure that every single thing I feel is real. I want no masking. I want nothing to mask my ability to feel fear and to overcome fear, whatever it may be.

I’m not saying people who drink or do these different things are trying to hide. Some people just do it. For me, I think it’s almost a masking agent, so then your mind doesn’t have to work as hard. That means I’m losing.

I identify as a night owl. The evenings are when I tend to be most relaxed and productive. I enjoy talking to friends, surfing the web, reading, meditating, and watching live sports into the wee hours of the morning. My current circumstances enable this lifestyle. However, I’ve also come to realize that there are powerful psychological benefits to waking up early.

When we wake up at the last possible minute before some obligation, or after we’ve exhausted every minute of sleep, we become passive players in life. Our circumstances and obligations bully us into doing things we would rather not. Waking up earlier than necessary changes the narrative. It communicates an embrace of the challenges and opportunities of life and transforms us from passive to active participants. There is a reason why most successful, high-energy, go-getter personality types tend to wake up early. Human beings have also evolved to be highly competitive and conscious of others. When we are awake in the morning while others are asleep, we often feel at a social advantage, and vice-versa.

Recently, I re-discovered a powerful life hack that started working for me almost instantly: intermittent fasting. Intermittent fasting can be a powerful tool for waking up earlier and with better energy. My routine right now consists of me not consuming any calories after 3 or 4 PM. This creates a powerful incentive for me to go to bed earlier and rise earlier to fullfull nature’s most primal instinct. And it tends to have an energetic carry-over effect the rest of the day.

This routine may be difficult to execute, even for people who have extensive experience with intermittent fasting. I, for one, intermittent fasted for more than a year, and my feeding window was always sometime in the afternoon and evening. When I recently stopped eating in the evenings, I realized just how much I enjoy doing it, when all the work for the day is complete and my mind is in entertainment mode. The evening is also when I hang out with friends and family and like to socialize over a meal.

Abstinence requires forethought and discipline, especially when I know I’m going to be around people or engaged in some athletic activity. It means I have to be disciplined to eat enough calories during my feeding window to sustain me for the rest of the day and not to cave to the temptation to eat for pleasure when time, company, and good food are abundant.

Some say the only thing that matters is what you eat, not when you eat it. My experience leads me to believe otherwise.

Note: Fasting is not for everyone and you should do your due diligence and consult your doctor before beginning any fasting regiment.

Any year the word “pandemic” is among the most popular search terms in Google, you know you’re in for a ride. If you’re like most people, the word itself is synonymous with some special challenge or circumstance you’ve had to endure. Many people have gotten sick. Many people have died. And an even great number have been compelled to make unwanted lifestyles changes. I have a few friends who entered the year physically and mentally unscathed, but they are the exception to the rule. The rule is that pandemics suck, and it takes special coping skills to make it out on top.

This week, I brought in my guy and newlywed, Chase Ridgway, to serenade us with his wisdom on the theme. Chase is the ultimate insider. He graduated from Capital University in Columbus, Ohio, with his Bachelor’s degree in Nursing. Chase worked in a pressure cooker environment for four years in the Cardiac Intensive Care Unit [ICU] at Ohio State Wexner. Chase also recently spent a few months on assignment to a unit that treated a number of Covid 19-positive patients. Due to his background and even-tempered personality, our interviewee is uniquely qualified to address the topic of stress management amidst a global pandemic. Never at a loss for words, I hope you find Chase’s experiences and reflections, taken from a 90-minute in-person interview, to be exquisitely practical, eye-opening, and down-to earth. FYI, I defined a few medical terms in brackets to save you time and give your thumb a break from all that scrolling.

Tell the people about yourself. 

My name is Chase Ridgway. I’ve been a nurse for five years. I spent my first four years in the ICU before transitioning over to endoscopy [procedures to look inside the body’s digestive system]. I am also currently taking classes to become a Family Nurse Practitioner.

As far as my personal life goes, I am recently married and the proud father of a black and white greyhound named Franny, and two black cats, Arnold and Mena. In my free time, I like woodworking, lifting weights, yoga, biking, boxing, and frequently hiking with my wife and family. I try to maintain an active lifestyle to stay healthy first and foremost, and to make sure what I preach and what I practice are one and the same.

What informed your interest in the medical field?

It was a family thing. My sister, my cousin, and my aunts were nurses. They liked their jobs. I’m also a people person. I knew I wanted to do something that involved people. Nursing is also a pretty steady occupation. You are never going to run out of people to treat. In fact, the healthcare profession is actually gaining patients.

I was also a heavy kid growing up. I had a really cool pediatrician, Dr. Heiny, who helped me get on the right path. Dr. Heiny didn’t ignore me and talk to my parents. He was very personable, very friendly, and talked to me on my level. He was also very upfront with me about losing weight, and told me very plainly in middle school that I was prediabetic, and without lifestyle changes, I could develop type-2 diabetes. To help combat this eventuality, Dr. Heiny made getting healthy into a point system and a game. He had me participate me in Weight Watchers and count the calories of everything that went into my body. He also suggested trying out sports to see what I liked. This led me to volunteer to play football in middle school, which along with many years of baseball, helped me trim down about 90 lbs from my freshman to senior year of high school. My background explains part of my interest in bariatric care [management of obesity] to this day.

How did you start out working in the Cardiac Intensive Care Unit? Was your temperament a factor in the decision?

I knew it is what I wanted to do straight out of college. I thought the intense stuff would be the most interesting, and I thought it would give me the opportunity to help the largest number of people. In reality, it was mostly about managing preventable conditions. A lot of people were chronically ill. Some had done permanent damage to their bodies. I watched the health of a lot of our patients deteriorate. This led me to want to shift to primary care to focus on the prevention side. People in hospitals often need band-aid care. We fix them up so they can return home and go about their lives. As a Nurse Practitioner, I want to help fight health issues before they develop and prevent these terrible conditions that people get admitted to the ICU for. It starts early, by being proactive and with the proper education.

I am generally a calm guy, but the stress of the ICU will take its toll on anyone. There were a lot of sad cases of drug abuse and overdose that were very difficult to manage. We also had cases where a single sick patient might have 10-12 different medications running through their IVs. Family members would often ask questions that nobody could be sure of. And about once a month, one of my patients would pass away. I was also working nights. I would typically work 7 PM to 7 AM, several days a week, and pick up a lot of overtime. On days I worked, I would sleep from 9 AM to 4 PM. I barely saw anyone, and when I did see someone, I would lose sleep. Whenever I had several days off in row, I would typically sacrifice two of them just flipping back to a normal sleep schedule.

My first few months in ICU were rough. I had a hard time going to sleep, thinking of everything that happened that day and playing out different scenarios in my head to make sure I was prepared. I got better at stress management over time, but it’s something you have to constantly stay on top of in that environment. ICU was intense, and it was fun. I liked it, and I learned a lot, but I knew it wasn’t something I could continue for life. Around year three, I could sense that it was time for a change.

What’s the most chaotic situation you’ve ever had to deal with? 

We once had a patient who had just suffered a heart attack. He was in cardiac arrest and came to our catheter lab to receive treatment. By that time, he had already been unresponsive for a couple hours. His blood pressure was very low and his organs were starting to shut down, and began doing CPR and giving meds. It was basically I and a few nurses running a code [trying to save a dying person], and we were fortunately able to get him back. The patient had a bunch of occlusions in his heart and was admitted from the cath lab to the ICU floor. He had like 20 family members with him, and they all wanted answers. They stayed up all night in the waiting room because they didn’t know if he would make it to the next morning.

The patient wasn’t showing any signs of life neurologically. His lab values from his blood showed massive organ breakdown and death. His family was camped out, praying, hoping for the best. They wanted to wait until his daughter could come see him before he passed. And so we spent the whole night trying to keep him alive long enough for his daughter to say goodbye. As for the doctor, he was sitting outside his room the entire time, ordering meds and directing us what to do. The patient’s electrolytes would get out of whack, and we’d have to correct it or he would go into cardiac arrest again. He needed blood drawn every hour and meds every 20 to 30 minutes. He had 5 or 6 IV drips going. Three of them are called vasopressors to help keep his blood pressure high enough.

It was a chaotic situation. I would go out and talk with the whole family as often as I could, every 2 or 3 hours, to give them updates. One thing they talk about is not giving false hope but remaining positive, which is not easy to do. It’s hard to tell the truth and be honest about his condition and not inspire false hope. “He’s still fighting, and he’s not doing any better.” You try to ride the line and be as respectful as you can.

The man wasn’t in good shape, but he made it through my shift. We stabilized him long enough so his daughter could some see him the next day. When I came back the next night, he was gone. The family decided to reverse his code to DNR [do not resuscitate], and turned off all the medication. It was a tough situation for everyone. I’ve had a lot of patients in critical care, but he was one of the most difficult to keep alive, and one of the most emotionally taxing to take care of.

How do you stay calm under pressure? Is there a special motto or breathing technique or prayer or meditation that you resort to?

I’ve always been a guy who doesn’t overreact to things. Some of it is built into my personality. I can’t say that I have a special secret or mantra, but I have learned from working in ICU that work stress isn’t worth bringing home. Don’t worry about anything you can’t control. I don’t think about it or dwell on it. At the end of the day, it’s a choice. I know it’s not always easy to do, but knowing that is what makes the difference for me.

My calmness also comes from being sure that I am in the right place doing the right thing with my life and that I have the right knowledge to help. I gave it my all in my schooling and in my training and I felt like as long as I kept learning and getting better, I could remain calm in every situation. Listen to those who know best in an area, and you can feel confident enough about what you’re doing to experience that same effect. Knowledge is key here, as is the ability to keep learning and listening.

I’ll add that physical activity is the number one way for me to de-stress in the moment. Early in my career, like I said, I was very stressed out. During the first few months, I’d be so keyed up from work that I would come home and work myself out to exhaustion and hope to be able to fall asleep after that. I would get home at 7 AM and wouldn’t go to bed until 1 PM, because I was so focused trying to remember everything and make sure I did the very best I could. I eventually got better at the work-life balance, but it wasn’t always easy.

Music is another big one. I rarely ever drive in complete silence. Music and comedy, but between the three, physical activity for me is king. They were also pretty big on deep breathing in my undergraduate program. Whenever you can, take a moment to deep breath, focus, and try to process as much stressful input as you can.

Based on your reflections, it sounds like there is a lot of grace built into our biology. In a word, physical and emotional health is capable of changing for the better.

Health outcomes can always be improved with diet, exercise, and stress management. Even in cases where permanent damage has taken place, lifestyle changes can help prevent the situation from getting worse. Take diabetes, for example. The pancreas is no longer able to secrete its own insulin after irreversible damage has occurred. However, diabetics who make lifestyle changes will likely need less insulin, lose weight, and generally feel better. Immune function may go up. Fatigue may go down. It’s not a cure all, but it makes a huge difference. And that is a kind of grace.

Hypertension [high blood pressure] is another example. Depending on the cause, hypertension can be reversible. Salt intake. Fat intake. Caffein intake. Weight. Stress. And some people also have other conditions that influence it and need managed. You should always first develop a plan of treatment with your doctor, but generally anyone can improve their health at least a small amount with lifestyle changes. The goal is to get your body working better, feeling better, and hopefully living longer.

The sicker and more out of shape you get, the harder it becomes to reverse health outcomes. If you’re immobile, for example, or if you’re very old. It is always best to make lifestyle changes as soon as you can wherever you are.    

How has the pandemic influenced the healthcare industry, in general, and your occupation, in particular? 

Healthcare has become a lot more careful about what visitors they let in and who is being treated where. They’re a lot more careful about making sure employees call off when they’re sick. I know a lot of nurses who are workaholics and would come in no matter what. With Covid, they realize their health can deteriorate if they put extra stress on themselves, and they also run the risk of getting their coworkers and patients sick.

I also see a lot more people doing touch point cleaning in and around our work stations. As a nurse, we wear a lot more PPE [personal protective equipment]. Masks. Gloves. Eye shields. For example, we all wear N-95s or respirators whenever administering an upper endoscopy to patients. These tests look for infections, inflammation, ulcers, genetic diseases, things like that. And we have all our patients get tested for Covid before entering our unit.

You recently got assigned to a unit that saw a number of Covid-19 patients. What was it like working in that environment?

It was an in-patient Covid overflow unit. About fourteen of us from endoscopy received this assignment. The unit was created because Covid cases were rising and they were trying to isolate Covid patients on the units these people came from. It was difficult for everyone. I was gone from in-patient nursing [overnight care] for about a year, and some had been gone even longer. And so we were all worried about patient safety and making sure we were back to being competent and patients were getting appropriate care. It was dicey at first. I oriented for about two weeks, and there was the option to orient for even longer for those who needed it.

We took care of patients who had tested negative and others who ended up testing positive. It was a brain and spinal hospital, so a lot of people had neurological issues. Some patients had liver disease and some were there for surgeries. Time management was the biggest thing. It’s a skill that often gets lost in the moment. In endoscopy, we would hyper focus on one patient whereas on this unit were taking care of 3 or 4 patients at a time and needed to divide that time adequately to care for each patient. In this way, it resembled the ICU.

A few weeks ago you received a vaccine. How did that go?

Healthcare workers were one of the first populations to get offered the vaccine. It wasn’t required, and some were hesitant, but most went ahead and got it. A few weeks ago, I got my second dose of the Moderna vaccine, which consisted of two shots four weeks apart from each other. My only symptom after the first shot was a sore arm. It felt just like a flu shot. People who had got it before me said the second one was pretty rough, at least rougher than the first. After my second shot, I felt very fatigued. I had body aches and nausea. Not everyone experiences these symptoms. They say two thirds of all people don’t feel anything beyond a sore arm.

To my mind, it’s well worth it. If you do contract the virus, there’s a less likelihood of developing severe symptoms. However, it’s still unclear if you can spread it after you get the vaccine. People still need to be careful, wear masks, and take all the other precautions.

What’s the most challenging part of working in healthcare? 

It’s very physically exhausting. You’re constantly in motion, gathering resources, going from room to room to take care of different patients. It’s not an easy job. Some patients are less appreciative of your help than others, which can be frustrating.

What about the most rewarding? 

Making a positive impact in the lives of others. Helping people get home and live healthier lives and hopefully not have to come see us again. The job can be demanding, the job can be stressful, but I know the work we do is meaningful. And, in spite of everything, there have been very few days where I didn’t feel like going in.

How does your current job in endoscopy compare to working in the ICU and the Covid Unit?

Endoscopy is all out-patient, so people generally go home the same day. There are 30-40 employees on any given day, and we see anywhere from 60-80 patients in a day. It’s a very high-functioning environment, and we get each patient in and out of the hospital within a couple hours. Each procedure lasts anywhere from 15 minutes to an hour or more, and they take place in any one of 9 procedure rooms. I prefer endoscopy not because it’s low pressure but because we deal with one patient at a time. This allows us to get know that individual a little bit and fully focus on what we’re doing. We also have a good camaraderie among the staff, as we take care of the same patient in different phases. There are also fewer life or death situations, and so that helps with the stress. The biggest difference I find is I’m physically but not mentally exhausted at the end of the day.

The flexibility is one of the things I appreciate the most about nursing. There’s opportunity to try something new if you get bored or unhappy where you’re at, no matter where that may be.

You’re currently in school. Tell us more about the endgame you have in mind.    

My end goal is to become a Family Nurse Practitioner. FNPs can prescribe medication, examine patients, diagnose and treat conditions, whether that be with medication or other kinds of interventions. A typical visit covers a lot of what you would have done during a normal doctor’s appointment. Eventually I’d like to specialize in bariatric care, preferably with kids, or diabetes, or maybe become a general practitioner who sees patients of all different kinds in an out-patient setting. I’ve got about a year and a couple months left of the 3-year program. OSU Wexner has a full-time work, part-time study program where they offer tuition assistance.

I’m currently taking around 9 credits. We’re learning assessment techniques and pharmacology, where you learn about all the different drugs to prescribe and their various contraindications [reasons not to prescribe a medication]. It can be stressful to work full time and do school, but I feel like with the time management and study skills I’ve acquired, it hasn’t been as bad as I thought it would be.

Your wife is also a nurse. How has being married to someone in the same field influenced your life? 

I think being married to someone in the same field makes it easier to destress, especially for people with stressful occupations. Megan works with cardiac patients at Nationwide in the ICU, and I’ve already said a lot about the challenges of working in that environment. It helps to connect with someone of similar interests or work because you have shared experiences, and communication become that much easier.

Healthcare, in general, is a specialized thing where there is a lot of intimacy between patients and coworkers and everyone involved because it’s the work of improving lives and providing the best possible care. Healthcare is a lot different from other fields. There’s a very real healthcare community, and it helps to have someone who is a part of that and can relate to that. When my wife and I first met, we were both on the night shift, which helped us connect and made it a lot easier on our relationship. Megan is currently studying to be a CRNA [certified registered nurse anesthetist], and so were both doing the work-study thing and can relate to each other’s experiences in a big way.

What advice would you give someone who came to you for help with stress management and emotional control?

The key is to take a minute and think about all the resources you have, whether that’s knowledge, giftings, skills, or people. My ability to stay calm and in control, in my relationships, work, and the goals I’m working toward, is about having confidence in those resources. It’s also important to have good coping skills to destress, and to find activities or hobbies that have a relaxing effect on the mind. Stress management, like good health, is all about prevention. You don’t want to wait until you’re in an emotional crisis to act. You want to take steps now to set yourself up for success in the future.

Boundaries are also important. Don’t pull yourself in too many directions. Don’t get too emotionally involved with your work. Don’t take things personally. And don’t dwell on negative experiences. I know that’s easier said than done, but it’s a skill that can be developed. I made the choice to sacrifice social time, and time spent on hobbies, to dedicate to being a full-time nurse and student. My lifestyle works for me, but everyone should weigh their emotional health and well-being before taking on any new commitments. Think about the sacrifice that will be involved and whether you will be able to follow through. And remember, you can still be happy while you make sacrifices to pursue your goals and ambitions.

They say success in nursing is as much about taking care of yourself as it is taking care of patients. The same applies to other areas of life. Self-care is important because it affects your outlook on life, how others see you, how you see yourself, and how you interact with the people around you. If you’re not allowing yourself time and space to decompress and relax, whatever that looks like for you, then you’re setting yourself up for failure.

You have the last word. 

Wear your masks. Stay away from people when you can, and be safe when you can’t. Also, maintain communication with the ones you love. Don’t take for granted the time you get to spend with them because tomorrow’s not promised.

If we assigned each month a theme, January’s would be personal growth. For many, the new year represents an opportunity to make lifestyle changes in line with their goals and aspirations. To be sure, there is nothing wrong with new year’s resolutions. People should utilize whatever edge they can gain to move forward in life. The challenge, however, is to sustain progress year-round when change is no longer fashionable and the world around us is business as usual.

This week I sat down with my good friend, Devin Brown, to get his two cents on the theme. Devin is a Realtor and Student at The Ohio State University planning to major in Real Estate and Urban Analysis. You may remember him from our prior convo on How To Connect With People: Inspiring Advice From a College Student Ambassador. Devin is an ideal candidate for this interview because he is as committed to personal growth as anyone I know, and has made massive strides in recent years, both personally and professionally. He is the one I call when I need a partner to cold train in the snow, lift weights, dry fast, or simply exchange ideas on the topic. I hope you find his answers below as practical and refreshing as I did. FYI, you can find Devin on Instagram @DevinTheReal1

What is growth mindset and why should people care?

Growth mindset to me is essentially the drive to get better in every area of life. You often hear people say, “I want to change the world. I want to make the world a better place.” These are good thoughts to be having. When you’re young, you may think the way to go about it is by becoming rich and famous or having influence. But I’ve come to realize the power to better the lives of others is a result of personal growth. The further along I am in the process, the more I can meaningfully impact their lives. Personal growth, in sum, is about achieving a better quality of life. It starts with me and ends with those around me.

I would add that growth mindset is an alternative to the way most people think. A lot of people walk around with a victim mentality—they blame others for their negative life experiences and outcomes. Growth mindset is about taking the power back. Instead of being a passive player, it enables us to find ways to get better regardless of the situation. And it has to do with focusing on the things we can control, like our attitude, effort, and responses. When you react to situations, you lose power because outside forces are controlling your behavior. When you respond to situations, after slowing down and processing them on your own terms, you gain control. And we all want more control over our lives.

Growth mindset doesn’t mean you won’t experience challenges and setbacks, but it’s about making them work for you rather than against you. And it helps you to cherish the good that is already present. To enjoy life, you have to be present in the moment, and that means accepting the good with the bad. This is a kind of emotional maturity.

I’ve known you for a long time and you didn’t always think in these terms. When did the journey of personal growth begin for you?

I had a few epiphanies in high school where I realized I was far from who and where I wanted to be. But I would say it wasn’t until the spring of 2018 that it became a daily priority and core life value. A long story short, my dream to play professional fútbol, which I had trained toward for years, was in serious doubt. I had recently suffered a serious hip injury that made it difficult to compete at a high level and prompted me to think long and hard about my future. Up until that time, I had tied a lot of my happiness and fulfillment to the game. During that season, I realized, through personal reflection and some of the conversations we were having, that I could achieve many of these same goals simply by changing the way I thought. Just like that, regardless of what happened with my career and anything else outside of me. I remember days we would sit in the basement and talk about everything going on—personal challenges, life events, political affairs—and the takeaway was that we should put our energy into things we can control. That is what I decided to do.

I also looked around me at the people I cared about, and it hurt me to see them falling into the victim trap. I remember a quote from my high school basketball program, “Life is 10% what happens to you and 90% how you react to it.” I may have been going through a hard time, but I was determined to create something positive out of it. So it was a combination of factors, both personal and philosophical, that led me down this path.

You recently made your first big sale in real estate, and listed another property for sale, all the while managing your various other obligations as a student. How has growth mindset factored into your growing success in the business world?

Real estate is a competitive industry, and the hardest part is obtaining clients. Every client wants the very best to represent them, and they often go with the established professionals who have a large number of positive reviews. This creates a situation where a small percentage of agents account for the great majority of business. Real estate requires hustle, especially starting out, if you want any chance to be successful. That’s what growth mindset is all about. You either consistently work to grow your knowledge base, brand, and network, or you don’t make it.

Today what are the biggest areas you are trying to grow in?

Because people are so important to me, I am always working on cultivating and developing meaningful connections with others. A big part of that is working on my communication skills, both written and verbal. That’s an area that can always use improvement. I’m also taking care of my mental and emotional health, staying self-aware while trying to reduce stress. Physical health is another one. Recently, I found out that my family has a history of autoimmune issues. That’s been extra motivation for me to get in the gym, eat right, stretch, sleep, and drink plenty of water.

What have you found to be some of the biggest challenges to personal growth?

Comfortability. People naturally love comfort, and we tend to get complacent when we achieve some of the goals we have set for ourselves. There are days when you don’t want to wake up early or take a cold shower or do the 50 push-ups or read the article or do the assignment or have that hard conversation. Sometimes growth is like breathing–easy, natural, effortless. Other times there is discomfort, but the choice is always ours to do what needs to be done. I have found the times I choose to make myself the most uncomfortable, when I can think of every excuse in the book not to do it, to be the most rewarding of all.

Not everyone is seeking to grow and evolve, certainly not in the same way or at the same rate. Some people are more or less content with who they are and where they are at in life. Others for whatever reason are not of the same mindset. What would you say to these people?

If you’re content and happy in life, keep doing what you’re doing. Congratulations. I have nothing to add. To the second group, I would say that life is short. One motto that I have lived by—I don’t want to spend my life wondering what if? If you want to do better and know that you are not putting your full effort in achieving it, I promise you will regret it later in life. You need to find a why, a purpose behind your life and the goals you have set for yourself. Is it financial freedom? Is it better emotional health? Is it a better life for your loved ones? Is it a legacy for future generations? If your why is strong enough, it will get you through those tough moments where you want to do better but can’t find the motivation.

Another thing is I would surround yourself with growth-minded people. They say you are the sum of the five people you spend the most time with, and I think there is a lot of truth to that. Having the right people around you is crucial. The right people can motivate you, hold you accountable, and help bring you closer to where you want to be.  

Any parting thoughts or words of wisdom for the people?

Goals are important, but growth mindset is about process. It’s as much about who you are becoming as it is where you are going. Progress over perfection.

Last week, I was in Texas visiting one of my mentors and business partners. We were driving back from Houston to Austin, and on our way, the car overheated in the middle of the night, and we had to stop on the side of the road in the literal middle of nowhere. We had already driven about five hours that day, and I was exhausted and eager to get home. I was also a little nervous. There was no nearby city or moonlight and Texas has a reputation for predators–scorpions, snakes, spiders, mountain lions, you name it. Instead of focusing on that while the car was cooling down, I got out of the car and took the opportunity to gaze up. I saw the most beautiful symphony of stars I had ever witnessed. I was mesmerized by the experience and thankful for the gift of life. It felt like a big part of my journey during the last few years had come full circle.

The pandemic has prompted a surge in cooking as people spend more time at home and are wary of going out. Some have taken up cooking as a hobby, while others have resorted to it as something even more vital. I myself have spent more time in the kitchen since the pandemic broke out, spatula and saltshaker in hand, than the rest of my life put together. I find cooking to be viscerally satisfying and an opportunity to create meaningful experiences with those around me. Growth in this area has beyond doubt been one of the pandemic’s biggest legacies in my life.

This backstory motivated me to reach out to my friend and travel companion, Frankie Isabelle. When he isn’t doing bicep curls or philosophizing about the state of world affairs, there is a good probability you can find Frankie in the kitchen cooking up some fire. Frankie has a reputation in our friend group as “the best cook of the bunch” and is known for making lavish preparations, complete with herbal tea, spice-induced aromatherapy, and ethnic cuisine. He contends that if cooking for you is all about the eating, then you may be missing the point. Frankie shares his experience, gleaned from his upbringing, travel, and observation, that could transform the way you view one of planet earth’s most ancient arts.

Tell the people a little bit about your background.

I’m the oldest of three brothers. I come from a Mediterranean background. My mother’s family is Lebanese. My father’s family is Italian and Irish. A friend of mine always jokes that the Irish are the only Mediterranean people north of France. I was born in strip-mall hell, Columbus, Ohio, which was really not such a bad place before all the yuppie gentrification projections turned the city into a giant shopping mall. These days they say that Columbus will be a Smart City. I guess that means it will have dumb residents.

In some Middle Eastern households, the kitchen is considered a feminine space. How does that stereotype square with your experience growing up in the US with an ethnically Lebanese mom?

I have never experienced the kitchen as a strictly feminine space. One thing I have noticed with the women in my family is that they do not like anyone near the kitchen when they are cooking. Asides from this, my mom was the breakfast specialist, and my father seemed to enjoy cooking, as well. In any case, he was always the grill master, and often cooked dinner. Growing up, both of my parents worked long hours, and I often had to fend for myself. Nevertheless, I do appreciate when people make me food, and I feel especially gratified when a woman makes me food.

When I was 17 years-old—and with the infinite wisdom of a 17 year-old—I decided to become a vegan. Nobody in my family was very interested in cooking vegan. Fortunately for me, Lebanese cuisine is easily adapted to a vegan diet, so I didn’t have a very difficult time at family meals. I’m talking about Loubieh bi Zeit (green beans in olive oil); Tabbouleh (vegetarian salad); Fattoush (bread-based salad); Bamieh (okra); and Warak Enab (stuffed grape leaves)—all mainstays of any Levantine kitchen. The problem was that this food was never enough to maintain my weight, and so I had to learn creative strategies for satisfying my body’s needs. This is where my interest in cooking really took off.

Most people assume that vegans are health-conscious people. All right–fair enough–but that doesn’t mean they want to eat limp kale for every meal. So, the question for me was really, how I do I create savory dishes that pack the same punch as animal based foods? Now that I’m no longer vegan, I still love to cook, but for a different reason: most of the Frankenfood for sale at restaurants and grocers has little nutritional value and is often toxic. Cooking our own food affords us greater control over the quality.

What makes a successful experience in the kitchen?

My best experiences in the kitchen are when I’m able to be creative with what’s at hand. And the only way for that to happen is to take risks, make mistakes, and improvise. With enough time you will be able to establish your preferred flavor profiles. My go-to consists of lemon, salt, pepper, onions, and garlic. As a cook, you will need to discover what combinations work best for you.

I do consult recipes because I am curious how certain things are made, but I am never constrained by them. A lot of people don’t cook because they lack the knowledge or are afraid to mess up, and there’s no excuse for either. If you feel uncomfortable, plan ahead so that you have what you need. Personally, I’ve never been a rule follower, and nobody in my family could ever give me any straightforward answers when I asked them how they made a particular dish. It was always, “I don’t know, I’ve made this my whole life,” or “a little bit of this and a pinch of that,” or “taste it as you go”.

For some people, cooking is transactional. They cook in order to eat. You, on the other hand, take a more holistic view. Can you speak to the psychological or social benefits of cooking?

When we develop the capacity to realize our desires in the world around us, we become more confident and aware of our own needs and interests. The same thing applies to cooking. Any time you eliminate the gap between production and consumption, you are moving in the direction of health.

The best part about cooking is the meal, and not just the eating. I use the word meal because it implies a social element. Sharing food is a way for us to reconnect with our communal nature and to make contact with other vital needs that are ignored or considered less than “essential” by the modern world. In my experience, the happiest cultures recognize the implicit connection between social harmony and shared meals. Take the Mediterranean world, for example. Hosts take the initiative, and guests are not allowed to self-serve. The goal is to establish a rapport and to break down the barriers that stand in the way of genuine connections. Would you like coffee or tea? How does the food taste? Is it salty enough? Sweet enough? Sour enough? In the context of a meal, valuable insight can be gained. Do they eat slow or fast? Do they put their elbows on the table? Are they particular or easygoing? And so, in these cultures, food and its prerequisites are a socially meaningful experience, and cooking can be a tool to create the connections that are so important to our well-being as a species.

You spent a part of this summer with the Amish. What did you take away from that experience?

I was struck first by the structured approach of the Amish. They pray before each meal starts and after each meal ends. They eat together, unlike most Americans. Compared to the Amish, my eating habits were a bit decadent, and I gained a reputation as something of a foodie. “You like to eat good, Frankie”, they always told me. I worked hard that summer, but I never took breaks shorter than an hour. Fortunately, the Amish like dessert, so they were also quite fond of afternoon naps.

To my mind, eating should be a pleasurable experience, not a mere transaction to gain the calories we need to survive. In the United States, there’s very little concept of quality. Everything is about quantity. We are always in a rush. And our relationship with food is mostly passive and consumptive. We have lost touch with what makes us feel good. And one of the things that makes us feel good is eating from our own labor and sharing the fruits of our effort with those around us. In the Arabic world, a greedy person is said to have a big stomach (baá¹­no kbir), while a virtuous person is said to “eat from his fatigue” (yakol min taÊ¿abo). This is something that is a lot easier to achieve on a farm, and it is one of the reason why I think the Amish are so content with their simple lifestyle.

What is your favorite dish to cook?

I don’t have a favorite dish, but my favorite utensil is bread. I love it, for example, when everyone eats from a common bowl or dish. Potlucks have a similar appeal. When we eat this way, we function in the context of other people and their needs, and this forces us to develop more self-awareness.

During the last year, a lot of people have taken up cooking as a hobby or cooked more due to the limitations of eating out. How has the pandemic affected your culinary habits? 

We saw the panic buying that took place. Every animal on the earth knows how to get food, except for people. When supply chains get disrupted, fear sets in. The Amish taught me a lot about hunting and agriculture. They know where food comes from because they live off of the land. Knowing how to produce your own food is not only empowering, it’s also vital to a well-lived life. There’s plenty of studies where lab animals demonstrate greater satisfaction upon acquiring their own food rather than having it delivered pre-packaged and pre-dosed. The less dependent I am on the marketplace, the more confident and healthy I feel.

What advice would you give people just learning how to cook or people with an interest in cooking but don’t know where to start?

Start with what you already know—everybody knows something—and cook only the meals that you like. If you cook something that you don’t like, either don’t cook it again or change how you prepare it. As you do this, your repertoire will expand. That’s it. If your really struggling, watch some videos online, and if you still can’t figure it out, you never will. Eat out or find a partner who likes to cook. You should also know every ingredient you put into your body. Stay away from processed foods.

The last thing I will say is if cooking feels like a chore, it’s probably because you are not working in harmony with your needs. You work mechanically and consume compulsively. This is a social problem that has no easy answers, and each person must find a solution suitable to their particular circumstances. Let food be your guide. If you have time to cook and share a meal, then you are moving in a direction of balance and stability. Lastly, don’t be so hard on yourself. Relax, and take your time.

It’s been a while since I’ve transcribed any new material, but I recently came across a clip that was simply too good to pass up. Naval Ravikant’s take on meditation sums up a lot of what I have come to understand through years of experimentation. Meditation, Ravikant asserts, is the art of doing nothing. It does not require a fancy technique to accomplish, as many might lead you to believe. What does it require, according to Ravikant? “Nothing. You just sit.” Meditation, he goes on to explain, is self-therapy. “It’s just that instead of paying a therapist to sit there and listen to you, you’re listening to yourself.”

Pascal famously said, “All of humanity’s problems stem from man’s inability to sit quietly in a room alone.” It follows that Ravikant’s contention–that learning to be alone is a kind of superpower–is no exaggeration. “You leave me alone for a day, it’ll be like the happiest day I’ve had in a while. And that is a superpower that I think everybody can obtain.”

What is the end goal for Ravikant? “The place where I end up the most—that is, really the one that I want to be at—is peace. It’s just peace.”

Check out the fascinating exchange and its transcription below. Do you agree with Ravikant?

Transcript:

Ravikant: Meditation, yeah.

Rogan: Yes, I mean, it’s huge.

Ravikant: It’s been a life saver for me.

Rogan: I do it. And I do it whenever I get, like, spare time. I was at the doctor’s office this morning, and I knew it was going to be 20 minutes, and so I just sat there with my eyes closed for 20 minutes, and I meditated.

Ravikant: You know, when I was growing up, there was this statement. I think it was Pascal, he said, “All of man’s problems arise because he cannot sit by himself in a room for 30 minutes alone.” And it’s very true. I always needed to be stimulated, and when the iPhone came along, boredom was dead. I would never be bored again. Even if I’m standing in line, I’m on my iPhone, and I thought it was great. And when I was a kid, I used to try and overclock my brain. “How many thoughts can I think at once?” The answer is only one. But I would try to think multiple thoughts at once. And I was proud of that, and I was proud that my brain was always running. This engine was always moving.

And it’s a disease. It’s actually the road to misery. And now that I’m older, I realize that you actually want to, again, rest your mind. You want to learn how to settle in to your mind. Now, I look forward to solitary confinement. You leave me alone for a day, it’ll be like the happiest day I’ve had in a while. And that is a superpower that I think everybody can obtain.

Rogan: The superpower of learning to be alone and enjoying it.

Ravikant: Yeah.

Rogan: Well, I think it’s critical. And I do think that these times where we just think about things, just be alone, and think about things, are so rare these days. And I think during those rare times is when you really get to understand what you actually believe or don’t believe.

Ravikant: Yeah, it’s funny. When I first started meditating, it was really hard because everybody—I think a lot of people who listen to this broadcast have heard of meditation. It has a good wrap, so everybody tries it. They struggle, and they kind of give it up. It’s one of those things that everybody says they do, but nobody actually does. It’s like not eating sugar. Everyone talks about how I don’t eat sugar. Then the dessert tray rolls around, and everybody’s going for the cookies. In fact, it’s now even become a signaling thing.

It’s like, “Oh, how much did you meditate?” “I meditated this much.” You know there are people now wearing headbands with [?] that chirp when they are in deep meditation. I don’t know how they make it work. They’ll be like, “I got a lot of chirps today, how many chirps did you get? Oh, your meditation technique is wrong. Mine is right.”

Really, all it is is the art of doing nothing. And it’s important because I think when we grow up, right, all the stuff happening to you in your life. And some of it you’re processing, some of it you’re absorbing. And some of it, you should probably think a little more about and work through, but you don’t. You don’t have time. So it gets buried in you. And it’s all these preferences and judgments and unresolved situations and issues.

It’s like your e-mail inbox. It’s piling up. E-mail after e-mail that’s not answered, going back 10, 20, 40 years. And when you sit down to meditate, those e-mails start coming back to you. “Hey, what about this issue, what about that issue, have you solved this, did you think about that? You have regrets there? You have issues there?” And that gets scary—people don’t want to do that. “It’s not working, I can’t clear my mind. I better get up and not do this.”

But really, what’s happening is it’s self-therapy. It’s just that instead of paying a therapist to sit there and listen to you, you’re listening to yourself. And you just have to sit there as those e-mails go through one by one. You work through each of them, until you get to the magical inbox 0. And there comes a day when you sit down and you realize, the only things you’re thinking about are things that happened yesterday because you’ve processed everything else. Not necessarily even resolved it, but at least listened to yourself. And that’s where meditation starts. And I think it’s a very powerful thing that everybody should experience. And that’s when you arrive at the art of doing nothing.

Rogan: And I think it’s even a problem that most people are getting their meditation from an app.

Ravikant: I will not use an app.

Rogan: I mean Sam Harris is a very good meditation app, I should say that. But you should be able to just do that, and many people can’t.

Ravikant: It’s literally the art of doing nothing, and so all you need to do for meditation is sit down, close your eyes, comfortable position, whatever happens, happens. If you think, you think. If you don’t think, you don’t think. Don’t put effort into it. Don’t put effort against it. [That’s] all you need..

Rogan: Do you concentrate on your breath, or do you have a specific technique?

Ravikant: Nothing. Nothing. You just sit.

Rogan: I think about my breath. That’s all I do. I try to only concentrate on breathing.

Ravikant: I used to do that. But at some level, every meditation technique is leading you to the same thing, which is just witnessing. And concentration is a technique to still your mind enough so that you can then drop the object of concentration. So you can also just try going straight to the end game. The problem with what I’m talking about, which is not focusing on your breath, is you will have to listen to your mind for a long time. It’s not going to work unless you do at least an hour a day, and preferably at least 60 days before you kind of work through a lot of issues. So it will be hell for a while, but when you come out the other side, it’s great.

Rogan: You get rid of the chatter.

Ravikant: Or when the chatter comes, it’s in the background. It’s dimmer, it’s smaller, You’ve heard it before. You see the patterns. It’s more recent. It’s something you need to resolve anyway. And you will get moments of actual silence.

Rogan: What is your ultimate state when you meditate, like is there a state where you’ve achieved rarely, if ever, where you just—you’re in bliss. Or you’re in harmony. Or you’re in enlightenment.

Ravikant: It’s kind of indescribable because when you’re really meditating, you’re not there. When there’s no thoughts, there’s no experience, there’s nothing. There’s just nothing. So it’s hard to describe, but I would say that—every psychedelic state that people encounter using so-called plant medicines can be arrived at just through pure meditation. And I’ve definitely hit some of those states.

Rogan: You’ve hit some transcendent psychedelic states where you’re hallucinating, the whole deal.

Ravikant: I’ve had trippy visuals. I’ve had the lights and colors. I’ve had the so-called downloads. I’ve had the realizations. I’ve had the bliss. I’ve had the light. I’ve had the colors.

Rogan: But not every time.

Ravikant: No, it’s rare. And, in fact, I’d say that’s also an experience you can start craving, which will then take you out of meditation. Where you’re really—and I’m not enlightened or anything close to it, not even the ballpark—but my own experience. And this is just personal experience, the place where I end up the most—that is, really the one that I want to be at—is peace. It’s just peace.

Rogan: Peace, happy.