John Assaraf

So that's, you know, if we want to add something, what if you want to stop, you know, let's say drinking alcohol, you want to stop eating sugar, you want to stop a behavior or a habit. Well, the way I stopped sugar, for example, is I knew I had a sweet tooth and I knew that my brain was craving it. I knew I had a habit for it. And so I said, okay, what can I replace my sweet tooth with?

What can I replace it with? So I said, well, I could get some protein and I could put some fiber with it, which would obviously expand. And so if my protein had stevia in it, which doesn't spike the insulin in my brain and in my liver, I can replace real, you know, maybe sugary cakes, cookies, ice creams, or yogurts, frozen yogurts, or vegan frozen yogurts that I like with something healthier.

What can I replace it with? So I said, well, I could get some protein and I could put some fiber with it, which would obviously expand. And so if my protein had stevia in it, which doesn't spike the insulin in my brain and in my liver, I can replace real, you know, maybe sugary cakes, cookies, ice creams, or yogurts, frozen yogurts, or vegan frozen yogurts that I like with something healthier.

What can I replace it with? So I said, well, I could get some protein and I could put some fiber with it, which would obviously expand. And so if my protein had stevia in it, which doesn't spike the insulin in my brain and in my liver, I can replace real, you know, maybe sugary cakes, cookies, ice creams, or yogurts, frozen yogurts, or vegan frozen yogurts that I like with something healthier.

And so now I'm using a replacement strategy and then all of a sudden I'm not having sweets anymore. I've replaced it with a better habit and then I can wean myself off of that as well. So when we're using willpower, it's one of the weakest neuromuscles that we can use, especially after three or four o'clock every day.

And so now I'm using a replacement strategy and then all of a sudden I'm not having sweets anymore. I've replaced it with a better habit and then I can wean myself off of that as well. So when we're using willpower, it's one of the weakest neuromuscles that we can use, especially after three or four o'clock every day.

And so now I'm using a replacement strategy and then all of a sudden I'm not having sweets anymore. I've replaced it with a better habit and then I can wean myself off of that as well. So when we're using willpower, it's one of the weakest neuromuscles that we can use, especially after three or four o'clock every day.

Well, when we wake up, we're born with a certain number of attention units. And so we wake up, we get ready, we get dressed, we go to work, we do our work in front of our computers, we talk to people, we take care of our kids, our husband, our wife, or whatever. And by the time two or three o'clock goes on, our glucose levels are really, really low. Willpower is tied to glucose in many cases.

Well, when we wake up, we're born with a certain number of attention units. And so we wake up, we get ready, we get dressed, we go to work, we do our work in front of our computers, we talk to people, we take care of our kids, our husband, our wife, or whatever. And by the time two or three o'clock goes on, our glucose levels are really, really low. Willpower is tied to glucose in many cases.

Well, when we wake up, we're born with a certain number of attention units. And so we wake up, we get ready, we get dressed, we go to work, we do our work in front of our computers, we talk to people, we take care of our kids, our husband, our wife, or whatever. And by the time two or three o'clock goes on, our glucose levels are really, really low. Willpower is tied to glucose in many cases.

And our ability to concentrate and focus, okay, is way, way lower after 3 or 4 or 5 o'clock. In the morning when we wake up, we have higher cortisol levels. So cortisol is like a little bit of rocket fuel. And so when we have cortisol, adrenaline, we can go. But then as that cortisol goes down and our focus, you know, gets diminished,

And our ability to concentrate and focus, okay, is way, way lower after 3 or 4 or 5 o'clock. In the morning when we wake up, we have higher cortisol levels. So cortisol is like a little bit of rocket fuel. And so when we have cortisol, adrenaline, we can go. But then as that cortisol goes down and our focus, you know, gets diminished,

And our ability to concentrate and focus, okay, is way, way lower after 3 or 4 or 5 o'clock. In the morning when we wake up, we have higher cortisol levels. So cortisol is like a little bit of rocket fuel. And so when we have cortisol, adrenaline, we can go. But then as that cortisol goes down and our focus, you know, gets diminished,

It's harder to make the decisions that require willpower, the power to override a natural habit or propensity. So there's a lot of these neural mechanics going on that if we don't understand how it works, like I'll give you an example. My team knows, do not book me, let's say on a call with Heather at five o'clock in the afternoon. I won't be as animated. I won't be as sharp.

It's harder to make the decisions that require willpower, the power to override a natural habit or propensity. So there's a lot of these neural mechanics going on that if we don't understand how it works, like I'll give you an example. My team knows, do not book me, let's say on a call with Heather at five o'clock in the afternoon. I won't be as animated. I won't be as sharp.

It's harder to make the decisions that require willpower, the power to override a natural habit or propensity. So there's a lot of these neural mechanics going on that if we don't understand how it works, like I'll give you an example. My team knows, do not book me, let's say on a call with Heather at five o'clock in the afternoon. I won't be as animated. I won't be as sharp.

I won't be as congruent. because I wake up at 6.30 and by 9.30, 10, 11 o'clock, I'm like going, I'm like picking up the speed. So I do all my hardest stuff, the ones that requires my energy, focus and attention early in the day. That's why I exercise early. It's easier for me because I'm an early morning person to say yes to exercise early in the morning.

I won't be as congruent. because I wake up at 6.30 and by 9.30, 10, 11 o'clock, I'm like going, I'm like picking up the speed. So I do all my hardest stuff, the ones that requires my energy, focus and attention early in the day. That's why I exercise early. It's easier for me because I'm an early morning person to say yes to exercise early in the morning.

I won't be as congruent. because I wake up at 6.30 and by 9.30, 10, 11 o'clock, I'm like going, I'm like picking up the speed. So I do all my hardest stuff, the ones that requires my energy, focus and attention early in the day. That's why I exercise early. It's easier for me because I'm an early morning person to say yes to exercise early in the morning.

If you leave me till four or five o'clock in the afternoon, I never exercise. If you say to me, you know, meditate in the afternoon, easy, because I'm already like, okay, I'm more chill. So when we understand a little bit about how our brain circuits, reward circuit, willpower circuit, fear circuit, stress circuit, anxiety circuit, focus circuit turns on or off.