Episode 144 – John Assaraf – Goal Setting, Fear conquering, unlocking your brain for success

welcome to the human experience podcast the only podcast designed to fuse your left and right brain hemispheres and feed it the most entertaining and mentally engaging topics on the planet as we approach our ascent please make sure your frontal temporal and occipital lobes are in their full upright position as you take your seat of consciousness relax your senses and allow us to take you on a journey we are the intimate strangers thank you for listening ladies

and gentlemen welcome we have planned an incredible episode for you guys this evening we are going to be looking at the mechanisms of how exactly brain works on a neurological psychological and physiological level in regards to creating the life that you want the book we’re going to be covering is called inner sighs the new science to unlock your brains hidden power written by John Asura our guest for tonight this is gonna be a highly informative and

entertaining show it’s usually pretty entertaining around here all right guys so sit back grab a drink relax and enjoy this conversation the human experience is in session my name is Xavier katana my guest for tonight is mr. John asaf jah asaf is a behavioral and mindset expert and New York Times bestselling author who helps people realize their potential for success by working with their brains rather than against them John is the CEO

and founder of neuro Jim a company that uses the latest technologies in scientific research to help you achieve the success that you want in life John has built five multi-million dollar companies Wow and has been featured in USA Today Forbes The Wall Street Journal he’s appeared on Larry King The Ellen DeGeneres Show and in the secret movie and now the human experience John it is a pleasure thank you so much for making the time to be here

welcome to hxp thank you so much and I’m so excited to be sharing some hopefully some pearls of wisdom that people can start to apply in their lives right away yeah I mean you’ve got such an amazing story and I’d love to get into that but I mean briefly why don’t you just tell us who you are what you do please well what I do now is very very different than what I did during my career and especially when I was younger now I’m into brain research and designing and

developing programs for people to be able to strengthen their mindset and their emotional resiliency and that is for the sole purpose so that they can let go of what’s in their way and they can start achieving more of their goals and dreams now it didn’t always start off that way I went to school in Montreal Canada I hated at left school in grade 11 and gone to a lot of trouble with the law and did a lot of unethical things on professional things and my

life changed in one minute when I answered one question that was asked to me by a man that I had never met before but my brother had arranged for me to have lunch with him and at the time I was working in the shipping department of a computer company making like two bucks an hour or something like that and I was miserable selling drugs on the side to make more money so I could have fun hmm and I went to from Montreal Canada to

Toronto Canada to see my brother and this gentleman for lunch I took the train and at lunch this man said to me said like what goals do you have for your life and I said well I you know just my goal is to make enough money this week to be able to you know buy a little bit of food you know have a little bit of fun with my friends and that’s about it that’s my goal he said well what goal do you have for you know five years from now ten years

from now 20 years from now and I said to him his name was mr. Alan Brown I said I never even thought about it I’m just living day to day paycheck to paycheck just trying to make ends meet and and you know in and then that was it and so he gave me these documents and he called them his goal setting got documents and it asked questions like what age do you want to retire by how much net worth do you want to have where do you want to travel what kind of car

do you want what kind of home do you want and it was broken up into different categories for health wealth relationships career business fun experiences charity mm-hmm and I had never ever thought of those things I was 19 years old at the time and so I wrote down you know a bunch of for the most part of what I wanted to achieve cuz I was just using imagination and and dreaming based on what I’ve seen on television right and when I when I

gave him the documents he said this is actually pretty good he said you’ve got a lot of big goals and dreams and then he asked me the question that changed my life and he said to me says he said John he says are you interested in achieving these goals or are you committed and I looked up at him and I said what do you mean mr. Brown he says well if you’re interested you’re gonna do what’s easy and what’s convenient he says if you’re

interested you’re gonna use the story that you only went to grade 11 in high school that you’re getting into trouble with the law that your father went to grade five your mother went to grade three and all the other stories and excuses you’ve been telling me as to why your doing what you’re doing while you’re getting the results you’re getting he says if you’re committed however you will let go of all of your stories and excuses you will stop around he

says and you’ll develop the beliefs the knowledge the skills and the habits required to achieve every one of those goals and he went on to say I’ve achieved way more than every one of those goals that you have there and I can tell you they’re doable so are you interested or are you committed and so I looked at him and I said well not bad but I guess I guess I’m committed he says good and the first thing I’d like you to do is accept my offer to be your

mentor and I go excuse me says accept my offer to be your mentor sister okay great I accept these shook my hand it’s great the next thing I want you to do is go back to Montreal and move here to Toronto mm-hmm I said move to Toronto I don’t know anybody here I don’t have any money I don’t have an apartment I don’t have a car he says are you interested or are you committed I said well I’m committed but but he says there’s no buts when

you’re committed so I said okay I’ll move to Toronto and it says great he says the next thing I want you to do is I want you to enroll in the real estate class that starts on May the 5th this was April of 1980 just to give people a perspective and he said I want you to enroll in the real estate course it starts on May 5th and I go real estate course I don’t have any money to go to go to the real estate course I hate school I didn’t do well they kicked me

out you know I’d left in grade 11 he says are you interested or you commit he says he says you got to stop this way of behaving I said but I don’t have any money to enroll in real estate school he says we’ll make the commitment first you’ll figure out how to get the money so I said fine you know I’ll do it and so long story short after I said I was committed after he said he’ll mentor me after I said I moved to to Toronto from

Montreal not knowing a soul after I didn’t have money I figured out how to get the money I moved from Toronto from Montreal to Toronto my brother let me stay with him and I enrolled in real estate school may 5th 1980 I took classes from 9:00 to 5:00 every day for five weeks and I remember this like it was yesterday for one simple reason on June 20th 1980 I passed my real-estate test and the reason I remember is because it was the

first time in years I didn’t cheat to pass a test and so that was the beginning of understanding the difference between commitment and interest and then he started to train me to teach me to mentor me every day he had me working to upgrade my knowledge in my skills and I made thirty thousand dollars my first year working with him and to put into perspective my father who was a cab driver made twenty five thousand dollars and then he kept

upgrading my knowledge of my skills in my resolve and my habits and I made a hundred and fifty one thousand dollars when I was twenty years old and that was the beginning of my life’s transformation is understanding the power of a decision backed by action mm-hmm wow that’s true an incredible you know sort of origin story you know with this this person Allen that decided to take you under his wing and and mentor you you know and and give you that sort

of direction that’s so crucial and and at such a young age too you’re 19 so I I mean it could have gone either way for you right well the answer is yes because I was either on my way to jail or the morgue one of my friends had already died and other one was already in jail and we were part of a little street gang that as I mentioned before did things that you know got us into quite a bit of trouble and so if I if I imagine where I

was heading it really wasn’t to a good place and I was picking up speed because I was getting a little bit older and so it was getting very very very dangerous and fortunately for me my brother introduced me to this man and I accepted his offer to be mentored by him to get help mm-hmm okay so you know I’ve got inner sighs here in my hand and I read it last night and you know I’ve underlined it I’ve I just ripped through it and there’s something

at the very beginning of the book that you mentioned that that I want to cover for sure you know in the intro we talked about how you know you’ve built these highly successful companies five of them and you know in the book you mentioned that the material success was you know there was a reality to that it wasn’t everything it would there was a hell to sort of pay for that I mean can you talk about more about you know what that’s

that immediate material success led to for your life yeah it almost killed me you know sex drugs rock and roll you know I had money and and I overindulged in things I worked so many hours when I was younger my my family had enough money for a roof over our head and food on the table but not enough for more and I always felt less than other kids I didn’t feel as smart as other kids it didn’t feel good enough I didn’t feel worthy enough I didn’t feel smart enough

and so once I started making some money I started indulging and abusing my physical body and you know I ended up with severe ulcerative colitis when I was 22 years old I ended up you know drinking way too much alcohol and and and just really burning the candles on all ends of the spectrum I I was divorced twice I’ve been with my wife Marina for 20 years and and you know I’ve got two amazing kids but for many years there it was it was just a life of

excess and I did I didn’t know how to handle the success and parts of it were great but other parts of it were very very challenging nobody had ever taught me the skill of managing money the skill of investing the skill of protecting the skill of using debt properly I was taught how to make a lot of money but it really affected who I was and who I became until I was able to really get some and again I’m just been a student of of

learning and and and and trying to learn as much as I can from other people’s research other people’s experiences the the ones that they they love and and our constructive ones and also the amount of you know lessons you can learn from the destructive results that either you get or somebody else’s had and so I’ve just been a voracious student for many many years and sometimes you have to hit rock-bottom enough in order to climb

back up and although I never hit total rock-bottom I was getting pretty close hmm I mean it’s it’s it’s an interesting story I really you know resounding that you’ve gone through these highs and lows and we’re gonna get into inner sighs but it’s really what what do you think you know it was for you back then do you think it was a lack of discipline do you think it was yeah I mean you mentioned a little bit but I mean what was what do

you think was the weakest point for you through that period without question my self-image I was very very disciplined and one of the things I talk about in the book and and I teach is every human being is 100% disciplined and well obviously I don’t have disciplines yes you do you are a hundred percent disciplined to your thoughts to your emotions to your behaviors to your existing results now you may not like them but don’t confuse them that you are

disciplined to either take action or not take Cashen to waste time or not waste time that is a discipline a lot of people think that disciplines are only positive disciplines and they’re not you can have disempowering disciplines you are disciplined to watch TV for three or four or five hours a night your discipline to start a book and not finish it your discipline whatever behaviors that are a combination of your thoughts emotions feelings sensations

behaviors and results that you have you are 100% planned to achieve that and the key and one of the reasons I wrote this new book about the brain and about really taking control of it is we have to learn how to change using the latest brain research to make change easy or not easy because it’s not easy but there are ways to make it easier when you understand a little bit about the different circuits in the brain that the turn on or off as a

result of either external or internal cues then you could be much more proactive in changing your thoughts or emotions or behaviors and that is really what I wanted to share you can have the best laid plans in the world the greatest desires goals and dreams in the world but if you don’t know how to manage and master your own inner game you will never achieve those goals for sure for sure so okay let’s get into it so inner sighs you know you you talk

about the way that our brains have evolved and you talk about you know namely setting versus achieving goals and it there’s there’s something you know a difference between how we set and how we achieve those goals and then you you relate that to the two different priorities of our brain and how that might be sort of interfering with our attempts at success so what are the two routes to to this and tell us about sure so everybody if I can have everybody

who’s listening to us right now just imagine that you’re part of a band or were you know an orchestra whichever you prefer your favorite band or an orchestra there’s somebody who plays let’s say the guitar somebody who plays the piano somebody may play the trumpet and the piano so let’s say there’s four members of the group what we know about the brain is that there are different parts of the brain that are responsible for different aspects of whether it’s

emotions whether it’s behavior whether it’s motivation whether it’s happiness or sadness there’s different parts to our brain and so we know that there’s a part of our brain called the left prefrontal cortex or what I prefer to call is the Albert Einstein part of our brain it’s over your left eye behind your skull it’s the LFP left prefrontal cortex and this part of your brain’s responsibility is to imagine what you would love to have to

choose this or that and come with all the reasons why you want it so it is responsible for that that’s Albert Einstein now there’s another part of your brain that I call is Frankenstein and Frankenstein as soon as Albert Einstein has all of these great ideas Frankenstein’s responsibilities to go into your memory bank and say okay hey every time you have thought about this or every time you’ve read about this or have seen this you know what could go

wrong what what pain looms you know just in front of you like could you get physically hurt could you get emotionally hurt could you get financially hurt could you get spiritually hurt and so Frankenstein brings up almost in nanoseconds all the reasons why you shouldn’t go ahead so imagine Albert Einstein’s got his foot on the gas but Frankenstein’s got his foot on the brake and you want to achieve these goals and you’re wondering

why the F am I not taking action why am i procrastinate inand the answer is because you haven’t gotten Frankenstein to set aside to allow Albert Einstein and the motor cortex in the motivational center of your brain to activate the behavior necessary in order to achieve that goal and then even when you do think of doing that you move Frankenstein over to the side another part of your brain says hey but what happens if you do this and you fail then

will you be embarrassed we be ashamed will you be ridiculed will you be judged by your sibling mother brother sister co-worker and as soon as the fear center activates then oh you know what maybe I should just go get an ice cream or watch Netflix show that I really want let me let me be safe there and so there’s several different parts of our brain that we know will work for us and others that activate to protect us and so when we understand the

hierarchy of the brain the evolution of this organism your brain is not an organ it’s a living breathing developing organism and what I mean by that is this number one for this organism is safety above all else right so if there is anything that you’re thinking of doing or want to do and there’s any type of potential or real danger breaks go on stress levels go up and so safety first second is energy conservation so if what you want to do requires additional

energy that is different than your habitual way of being breaks go on again because your brain doesn’t want to use this energy so you have to override the fear center or stress center you have to override this energy conservation center and the way you do that is now you bring online the emotional center the limbic part of our brain which is the second part of our brain to develop and you go okay yes I know that there is some potential danger yes I know that’s gonna

require energy and then when you ask yourself why must I achieve this like why must I like what will happen to me if I don’t who will I become if I don’t what will I feel if I don’t what if I don’t give this my best shot so you can use negative consequences of not taking action and then you can shift your emotion okay now when I do take action anaya I grow I become more I learn I evolve I achieve some successes then is that what I want and when the answer is

yes yes yes we start to override this protective mechanism in our brain and the motor cortex starts to rev up its engines and the nucleus accumbens and and insulin the brain the dopamine feel-good neurochemicals activate and then we get a little burst of adrenaline with dopamine and we start taking action then holy it’s exciting it’s scary at the same time but now we’re in action doing the thing that scares us doing the thing that maybe is a little bit risky

but to do all of this you have to use the one key that every human has access to but very few practice and that’s awareness is awareness of my thoughts awareness of my results and what causes them awareness of my emotions that are triggering these feelings that I don’t know what to do with hmm and when we become aware of thoughts emotions feelings sensations and behaviors or lack of behavior then we can shift and I call that any way then we can shift into

what is it that I really really want to do do I want to retreat into safety do I want to procrastinate do I want to be afraid my whole life or do I want to step into my potential and my greatness in my abilities and almost every person I want to do the latter I want to step into my greatness can you show me how and then we can say great of course we can show you how because every single result that every person that’s listening to right now wants to achieve

somebody’s already done it so the how-to is the least of your problems interesting yeah I love the way that you spelled that out there’s a lot to unpack there yeah you know from what I understand it it’s it’s almost as if your brain is wired to keep you in the sense of a comfortable place you know it’s it’s a defense mechanism it’s a survival mechanism and that’s how we are wired so you know what we like when we put ourselves into

this place of risk or into this place of something new when we’re moving outside of our comfort zone it becomes like this sort of trigger you know it triggers this fear and that is a wall that we just sort of slam into so you know using my analogy how do we get past how do we train our brains to sort of see that wall understand that wall and then get past it sure so the first inner size that I teach in the book has a lot to do with the sympathetic and

parasympathetic nervous system in the brain so when we’re under stress and our brain identifies stress as anytime we’re out of our comfort zone so just to give people a visual imagine that you’re the room that you’re in or the car that you’re in while you’re listening there’s a temperature setting for whatever you set it at 70 degrees 68 degrees 72 degrees or 22 degrees Celsius depending where you are in the world let’s say you

have it at a certain setting that’s the comfort zone that is set anytime there’s a deviation if there’s hot air or cold air that comes into that room or environment the electrical system ok sends a signal it’s called a cybernetic mechanism there’s a there’s there’s a signal that is sent to the nervous system to either turn on the air or turn on the heat because the comfort zone has been penetrated and so whenever we step out of our comfort zone our signal goes

off as well like a light on a dashboard of a car our signal just goes off and it goes off in the way that most people aren’t used to dealing with in that is in the form of a feeling so when our signal goes off we’ll usually feel a little bit anxious epinephrine cortisol or norepinephrine has been released into the bloodstream as a signal that you are out of your comfort zone it could be financial comfort zone emotional comfort zone it

could be a guy wanted to a COAG rule to you have a drink with him at a bar or vice-versa for a girl to a guy or a guy to a guy and girl to girl of course so anytime we’re in our out of our comfort zone this automatic release of neuro chemicals is sent through our bodies now the average person tries to suppress them or distract themselves from these feelings as opposed that they run away so inner sighs number one is to calm the circuit

from the sympathetic nervous system the stress and reactive circuit in the brain to the calm and responds circuit in the brain so the greatest gift we have is awareness and awareness gives us choice but most people have not practiced their awareness skill but they know how they feel so the first lesson that I teach people the first inner sighs is if you just stopped and took six deep breaths in through your nose slowly and then out

through your mouth as if you’re blowing through a straw for six seven eight seconds really really slowly just six breaths deactivates that stress reactive center in your brain so that is step one so why don’t we do why don’t we do that right now let’s do it everybody all right yeah really how about ever yeah please everyone that’s listening why don’t you you know participating we can do that right now perfect so it doesn’t matter if you’re

driving or you’re just sitting at your desk stop whatever you’re doing except driving all right and take a deep breath slowly in through your nose your eyes can be open it’s perfect or closed and then as you’re breathing it out through your mouth gently gently gently pucker your lips like you’re blowing it out through a straw and just focus on the airflow going out of your lips and then breathe in again and then out slowly slowly slowly and just feel how calm

you’re getting and let’s do that two more times breathe in through your nose and out through your mouth at your own pace the slower the better and the more focused you can have on the inflow coming in through your nose and the outflow going through your mouth is if you’re blowing out through a straw the quicker you deactivate the stress and reactive state so what happens is when we are stressed out or fearful or worried or anxious or in panic the first

thing we want to do is deactivate the stress Center because it shuts down the thinking center of the brain we can see in fMRI studies functional magnetic resonance imaging studies blood flow leaving the thinking imagination genius part of your brain away from there to the stress centers of your brain so the first thing we want to do is let’s get calm so we can choose and respond so in this calm relaxed state you bring on that Einstein part of your brain back on

line and then if you do inner sighs number two it’s called aya AI a okay and aya stands for awareness awareness of what are my thoughts feelings sensations and what have my behaviors been or what are my behaviors right now and is this what I want are these thoughts emotions feelings sensations behaviors going to move me towards the goals that I want to achieve or away from them or am I gonna be recreating the exact same goals as I have for the

last month three months six months twelve months or am i focusing on the new goals that I want and when you’re doing this under size of awareness you must and I repeat you must do it without judgment blame shame guilt or justification no judgment blame shame guilt or justification just pure awareness because what we’re actually experiencing is history we’re looking at what happened before we were aware and that gives us an insight to the eye because the eye in

aya is now what’s my intention now that I am aware well my intention is to be happy my intention is to be refocused on my goals my intention is to take action and go and ask that girl you know if she’d like to chat a little bit my intention is to leave my job and find one that I love my intention is to start this bhisma tension is to write this book my intention is to finish this paper my intention is fill in the blank and then

the only thing you need to do next which is the third a or the second day in Iowa ia is what is one small easy step you can take towards that intention not what’s five steps not ten not three one and the reason we want to do one is we don’t want to reactivate the fear or emotional center in our brain that may cause us to revert back to our comfort zone what we want to do is start to become more aware we want to start setting our intentions deliberately and

then we want to develop the habit of taking the actions we know will help us achieve our goals deliberately so that we develop this new habitual pattern of being in control and what happens is when you develop this neuro muscle of self confidence of awareness of intention and of behavior then you are able to achieve every goal that you want to achieve okay okay so John let’s it let’s rewind a little bit you know and I’m getting some feedback about the

exercise and and one of the questions and something I’m wondering as well you know like when you’re in that panic state it’s sometimes difficult to really slow down because everything seems like it’s moving so fast it’s it’s general sometimes to remember to just you know stop and breathe it’s something that’s simple you know so how can we kind of train ourselves to be better at you know in the moment great direction great questions so I want you

to imagine that you want to become a Navy SEAL just pretend for just a moment you want to become a Navy SEAL well sure you have to have the physical stamina and abilities of course you do but you also have to have the emotional and the mental abilities too right mm-hmm well what if I shared with everybody that’s listening right now that awareness is a skill you can get better at managing your emotions are skills you can get better at focusing your mindset is a

skill you can get better at and the reason I’m using the Navy SEALs as an example is many years ago when the Navy SEALs were putting people through the Navy SEAL training there was one part of the training that most Navy SEALs failed and that was their final test when they went underwater fully geared up with all of their scuba equipment with three instructure instructors who shut off their air played with their mask pulled their BC unit off of them if they could

took the regulator’s out of their mouths and basically what happens in a state of panic you just bolt right up to the top of the water sure and as a Navy SEAL or an astronaut or a firefighter or a police officer you can’t do that because not only will you die but other people may die and what they realized was that when they panicked most people will divert back to their training so they trained these Navy SEALs before their final test on how to

have mental and emotional control so that when they felt this incredible surge to panic and bolt up to the top of the surface they would actually start to breathe and calm themselves down now they started to practice this every day they started to practice a little bit of breathing and awareness every hour for two or three or four minutes they used contrasting a technique that we teach in our book inner size where you can actually put yourself in the most

stressful situations in your mind feel the surge of that cortisol and epinephrine and norepinephrine and then calm yourself down and if you just took three minutes or two minutes every hour to practice and to become more aware you would build this neural muscle of awareness you would build this neuro muscle of control you’d build this neuron muscle of focus you’d build this neuron muscle of confidence and then you’d be able to do it for yourself now

I’ll share a story with you that may help my wife just had her unfortunately second back surgery in six months six weeks ago and there was a complication when they did one of the procedures and about 30 days ago after the the third surgery was done she had to have two surgeries and one she panicked here at the house and I was in a meeting in my home office with somebody she’s hey honey can you come upstairs I need to talk to us a sweetheart cannot wait she

goes no honey I need to go to the hospital right now and when I walked upstairs her eyeballs looked like they were coming out of her head and she says I need to go to the hospital right now I said okay great do you trust me she goes yes then look straight into my eyes and breathe with me just six breaths and then I’ll talk to you she goes okay so we did the six breaths she went from a level ten panic take me to the hospital right now down

to an eight seven six five at five I said what’s going on she told me that she couldn’t feel her left leg she thought that maybe her she had a blood clot I said great let’s do another six breaths we did that by the time we got to three and two she was calm enough for us to call the doctor who did the surgery and why am i sharing this I’m sharing this because first you learn how to do it for yourself and you can do it with others this is all about emotional

control we don’t get into a panic state unless our brain has run away with what if questions and loops so what if I have a blood clot what if I die what if I get into an accident what if I fall what if I break my leg what if I lose this we don’t get into panic before we’re in a state of anxiety so when we’re in a state of anxiety we could become aware of our feelings but you have to practice becoming aware of these feelings the only thing that a

feeling tells us is that our emotional Center has released a chemical so we can have feelings of happiness sadness shame guilt fear all it tells us is there is a neurochemical reaction that’s happened some of it I love others I just don’t like this feeling and left unchecked it exacerbates from anxiety to treat panic right and so panic doesn’t go from zero I mean listen if you are on an airplane like just happened a few days ago on one

of the Delta flights and it dropped thirty thousand feet in less than six minutes you are going into panic unless you’re the pilot who’s been trained under those circumstances okay okay so so you know the way that I was imagining this was kind of being at the gym you know like you’re you’re not instantly going and lifting heavy weights you’re slowly building up to that point and so so to me you know it’s like before you get into that state of panic or even

anxiety you’re practicing these these techniques before that happens and you’re training yourself to bring yourself back to Center your breathing you’re using this circuit right absolutely I mean if you think about what do what do all professional athletes and musicians do before performance time the practice is well when did we learn as humans to practice getting connected to our awareness muscle our emotional muscles our feelings when did we pract

if you asked a Hollywood actor or actress to change from one emotional state to another could they do it I would say yes yeah in a nanosecond because they’ve practiced thousands and thousands and thousands of times we haven’t been taught what are our core emotions what are the ones you know that that motivate us to take actions what are the ones that hold us back why what’s happening in my brain that’s causing this disempowering state that I

don’t want to take action on a goal that I want to achieve right there’s there’s something going on in the brain between the goal and the behavior and what we are missing and lacking is an understanding of here’s what’s going on here’s why it’s perfectly normal here’s what to do about it so that I have more control I have more personal power and I’m able to take action and do the things that I know I should be doing and could be doing and I actually want

to do to enhance my life at every level I mean it seems like fear is such a big part of this such a big part of that that first wall and when you mention the Saints in those four things go ahead you know the obstacles go ahead and talk about that well there’s 50 different types of known fears there’s actually more but 50 main fears that every one of us deals with on a regular basis but the four things that hold us back is let’s

say let’s say you have a goal to make an extra $5,000 a month or a hundred thousand dollars a month or you want to write a book or start a business or leave a job or a person that you’re not happy in with so there are four things that will usually get in our way it’s either one of four to a four three or four it could be four or four so number one whenever we want to achieve something it always is gonna get bounced against our self-worth neuro muscle do I

really believe deep down that I deserve that do I deserve that raise do I deserve that job I deserve to have a successful business do I deserve that body do I deserve to lose weight and keep it off and draw attention to me do I deserve it and if the answer is yes then we’re good on that one but if there is any uncertainty right if there’s any uncertainty I don’t know if I really deserve that if there’s any uncertainty we trigger the fear center and the fear

center is if I go after it and I achieve it and then I fail then I’m gonna disappoint myself and I might be embarrassed ashamed ridiculed or judged so why the hell even try Yeah right so so that could be a circuit that’s activated that deactivates motivation we just don’t do and we’re not even aware that we’re not doing it because of those reasons let’s say we want to achieve a goal and we have a fear of failure because we haven’t learned that failure

is feedback versus failure is me and my identity so when we haven’t learned how to frame fear in a positive way or failure in a positive way excuse me then failure may have a negative connotation in our subconscious mind and why the hell would I want to feel the emotions of failure and disappoint myself or my spouse or brother or sister or mother or father or business partner I don’t want to fail because I have a negative meaning to it what if I have a

fear of succeeding and losing my friends or succeeding and then failing what if I have a fear of being judged what if when I was a kid I got up in class and answered a question and I gave the wrong answer and a few of my friends who I played with in the schoolyard ridiculed me for getting the wrong answer do you really think I want to step up in a team meeting and give an answer no no no and so self-esteem Southworth is one fear is another one

what about limiting beliefs what about if well I’m too young to do that I’m too old to do that I’m too Asian or Caucasian do you know the small town that I live in do you know how old I am it’s too late for me to do this so when we have limiting beliefs now they are the lens by which we see the world now they are the drivers of what we do or don’t do because we are driven more by our beliefs than we are than by our desires and so if I have limiting

beliefs why would I ever override a limiting belief if I don’t have a structure for understanding the beliefs and fears and self-esteem are nothing more than patterns in our brain that have been reinforced from the time we are born till now and that we can actually change the neural networks and Pattison deactivate limiting beliefs deactivate disempowering habit deactivate self-esteem issues deactivate the disempowering patterns using the new

science of neuroplasticity and we could be deliberate we could be conscious and we could be aware of how to do that now I’m being empowered and I can let go of the stuff that does not serve me anymore we are in an era right now where we can have so much more power because we own the most powerful tool in the known universe your brain but it did not come with a user’s manual and and that’s why I wrote inner sighs is because I’ve been

studying this for many many many years and using it in my own life and in the lives of tens of thousands of students of mine around the world that have participated our proxy hundreds of thousands and so we we now know how to let go of traumas we know how to let go of disempowering fears we know how to activate motivation we know how to feel better about ourselves we know how to release depression or suppression that’s holding us back we couldn’t be alive at

a better time in our history hundred and seven billion inhabitants of Earth and we get to bring forth everything we’ve learned – right now the question you know I’m gonna come back to you are you are you merely interested in having a wonderful life or are you committed because all the how-to is available to you now mm-hmm yeah I mean it’s it’s resounding and I think everyone listening you know I’m getting so many messages of people

talking about how much this is all resonating for them and for me as well I you know I I get this way too and you know I think do you think John that it also has to do with you know this sort of creation mechanism of imagined fear in that like the the challenge between what is real and this sort of imagination part of our brain that is blowing out of proportion you know what could happen well of course our brain is a predictive machine it’s consistently

predicting what could happen in the future with the veil of safety first right so think about this a baby on the 20th floor of a hotel if the windows open does the baby know that it shouldn’t crawl out the window the answer is no because it has zero references now an adult knows that because they’ve read about it seeing it heard it somehow some way maybe on television or in newspapers and so you cannot be afraid of what you don’t have

a reference for in your brain mm-hmm so our brain is consistently the bio-computer between your ears is consistently checking and bouncing 400 billion bits of information per second from the outside world against what is in the memory bank within your neural circuits trillions of neural circuits in nanoseconds billions of seconds to check and balance information up to half a second before you’re even aware of it to let you know is there real or imagined

potential danger there right and it sends you the signal anytime either one of those is met with a possibility in your brain now the signal is made for you to be aware not for you to stop and retreat and move back into safety if you keep doing that you will never have control and if you never have control then you will never be able to give yourself a command and follow through to completion at a very high level you’ll always be managed by your fears

and your emotions instead of you using your emotions to propel you forward you can actually take the neuro chemistry of fear and use it as fuel hmm yeah but you’re like a Segway artist I exactly whatever where I was gonna go to next is you know just shifting this and my favorite part in your book was when you know you talk about the five shifts of inner sighs and you talk about using fears as fuel for change beliefs as empowering empowering stories using your

mindset please continue what we can say well whenever I feel fear now I have learned that my brain is just giving me a signal to be aware of and while that signal is going through my body right in the form of neuro chemicals or electrical neuro chemicals I can actually use that extra energy to move towards my goal right after I’ve analyzed is this fear real or imagined and I have I mitigated the risk that may be present so when you feel fearful or

when you’re aware that you keep procrastinating and you’ve taken the time to go why am i procrastinating you know am i afraid of failing am i afraid of being embarrassed like why am i purr crashing I’m procrastinating there’s only three reasons we procrastinate one is decisional which means I just don’t know what to do so I have uncertainty and self-doubt which is kicked in my fear center which means I’m not going to take action okay so

decision so what do I need to learn whose help do I need in order to know what steps I need to take great Thank You brain you’ve just done a great job for me to make me aware that it’s decisional the other one is arousal there are some people who don’t take action because they get aroused and do it at the last minute so that is another reason people may not take acts arousal decisional and the other one has to do with self esteem self worth and and not

believing that we deserve it right and so is the fear triggered because I really don’t believe that I can or that I deserve it and if that’s the case then I could say okay is this really true or is this an old pattern from my childhood that’s rearing its ugly head or even from my teens or or even beyond that that’s rearing its ugly do I really not deserve this am I really gonna allow the fear of failure to hold me back if the answer is

yeah I’m gonna allow that to hold me back so then you say great what do I need to do in order to mitigate the risk okay right then I can start to use my higher cortical functions of thinking instead of reacting now a lot of people confuse thoughts with thinking you have fifty thousand random thoughts a day eighty ninety percent of which are disempowering negative ones now they’re just coming up from your memory bank percolating up like little bingo balls

you know percolating up in those little machines they just pop pop pop pop pop and you can learn the skill of just being aware of them and letting them go being aware them letting them go be aware them letting them go and then choosing the thoughts that you want but when a serious thought pops up that could have either positive or disempowering ramifications then in a calm relaxed way you can actually think is this real is this imagined is there real danger here

or is this imagined danger because of my past from my mother father sister brother and uncle or whatever right yeah now we’re now we’re elevating our humanity and our abilities and I know some of this sounds complex and it’s complex if maybe it’s the first or second time you’ve heard about it but once you start to say okay I have a brain I’m not my brain I can use my brain my brains an organism just like I have a hand I have lungs in the heart

except it’s an organism it’s mine how do I start using my brain better how do I upgrade my awareness how do I become more aware of my thoughts and my emotions and my behaviors my habits and how do I deliberately start to strengthen my self-discipline my my belief systems my habitual way of being and that’s that’s just that skill building yeah and there’s there’s so much that we covered about the actual awareness part and yeah you know let’s

get into the intention and then the action part because I think that’s a huge part of it I mean yes okay we’re going to have these fears and then eventually you’re going to overcome them either you know either you’re going to or they’re going to overcome you but eventually hopefully you’re gonna get to that point where you’re just going to get tired of being afraid right and you’re going to start to want to do you’re going to do something about it so

how do we get to a point where we’re starting to take action on those goals I want to backtrack for just a second or something you said okay and that is this you are never ever ever ever ever gonna stop being afraid when you get out of your comfort zone so just remember fear is a safety mechanism that’s there to serve you not stop you so what happens is you become unafraid for the nest next task at hand the next goal that you achieve and then

that becomes your new comfort zone so no differently than if you’re a diver you know you might start diving you know off the edge of the pool then you go to the small diving board then you go up to the next diving board the next one the next one the next one every time you go to a new level right the fear center kicks in and you just go okay thank you I know what this is that’s perfect so that’s number one that makes so much sense yeah so number

two the visual I want everybody to have is this what are three simple easy steps you can take towards any goal you have not ten not seven give me three that you can say okay this is a little bit uncomfortable but I can do it okay so a lot of times people are looking for how am I gonna do all of this right that would be the equivalent of me taking you know 50 people that are listening right now saying okay I’m gonna teach you how to become a high

diver and we’re gonna go up to you know a hundred feet and we’ll go okay let’s start here I don’t have a hundred people running away yeah but if I said you know all hundred of you let’s jump into the pool and if you don’t feel comfortable jumping in the pool can you sit on the edge and then get in and if you don’t know how to swim let me put a lifejacket on you then let’s get in and if you don’t feel comfortable that let me get

two instructors and a life jacket and a buoy to get you into the water if I start you with just getting out of your comfort zone a little bit I have stretched your abilities and if I can repeat this with you for a hundred days now here’s the magic the magic number every one it’s actually 66 but I use a hundred all the latest brain research shows that it takes about 66 days to create a new pattern in the brain that becomes a comfortable new pattern that

starts to work without you even thinking about it so if I want to lose weight for example and keep it off if I want to make more money if I want to become better in sales if I want to be better at communication or speaking or whatever the case might might be if I can just do a little bit for a hundred days I will deactivate phase one of my fear center now you can usually deactivate it way faster than that but you can get comfortable with it

with a hundred days of a little bit of practice so all so there’s no action small enough so even if you can take a little bit of a step towards that goal even as if it’s small that is something yes sort it anything that is gonna get you out of your current habitual way of being is what you want to do and so you start off small if you want to start flossing your teeth and you just haven’t done it start with flossing one tooth every day if you

want to start exercising you can start with just getting your running shoes and put it next to your bed and do nothing other than that and then put your running shoes on and then just go for a walk in your apartment or a house and then just go outside the habit is more important than the intensity at first and the science of habits is that whatever you do consistently and repeatedly with spaced repetition is the new habit that starts to develop that

overrides a habit that’s used to activating automatically without thought so we can build empowering habits that override disempowering ones or weaker ones so you’re repeating the behavior however small add it on to maybe your already existing habits until it becomes something that you’re used to and normal for you absolutely so you can start for example let’s say you have a self-esteem issue where you really don’t feel your deserving enough if you just wrote out

an affirmation that went something like this I’m so happy and grateful for the fact that I am now starting to feel worthy of the success I want I’m so happy and grateful for the fact that I am now starting to feel worthy of the success that I want and if you just read that and looked in the mirror put it up on your mirror in your bathroom and do something that I call brush and Prime so as you’re brushing your teeth just read it and just see if you could just accept

it and you might have a hard time believing it the first day the fifth day the 10th day the 20th day the thirtieth day but by the time 30 60 90 days come of you just reading it and then maybe even starting to feel it a little bit you’ll have imprinted that little affirmation or declaration by reading it feeling it and seeing it for a hundred days into your subconscious mind and then all of a sudden you’re gonna notice that oh wow you know what I’m feeling a

little bit better about myself so we can use words we can use emotions we can use visual aids we can use a variety of different methodologies to take something that isn’t true or real right now and we can impress it into our subconscious mind and start fertilizing that seed and it’ll start to grow some roots and it’ll start to connect to other networks in your brain and then all of a sudden you’ll start having more positive thoughts around hey I do

deserve this hey I do want this hey I do have a little bit more confidence so we can start with things that are as simple as affirmations like looking in the mirror and saying I love you I mean if you don’t believe it initially say it for a hundred days I promise you you will start to feel like well you know what I love you at least you’re doing this I love you you know what you’re really kind to animals you know I love you you’re really a sweet person you’re

really a caring person so just let me let me bump you and I apologize for it okay so let me give you a real old you know sample sized example okay you know we uh we have a community set up and there’s I don’t I don’t know like eight or nine hundred people in the community and we have this this section where we do this you know daily breathing exercise that we do for a month and what I’ve found after running the you know running the challenge for

you know a couple times now is that people get to the middle point or even maybe a third of the way through and the novelty of it wears off and it just becomes arduous and taxing to do it’s the simplest thing ever you take three minutes it takes two minutes to do this exercise you’re just breathing but you know there’s something about the I don’t know can you clarify please why that might be a wall that people are hitting so what happens is

when we repeat something too often the novelty wears out and our brain loves novelty our brain loves challenge in all of the brain training programs that I’ve designed for professional athletes for corporations for individuals for clients all over the world every week we switch it up so we give them something to do for a week that’s repetitive for seven days and then we go okay let’s level it to something different similar but

different so now they’re learning something new now they can get excited about something new now it’s novel now it’s fun and so when we can switch it up it’s okay to breathe let’s say for 30 straight days for three minutes each day but if it were me I’d say we’re gonna breathe for three minutes for week one for week two we’re gonna do a different breathing exercises and here’s the benefit of that one for week three here’s a different one and here’s the

benefit of that one for week four here’s the benefit of that one and collectively when you put it all together here is the big prize so now you’ve developed self self-discipline now you’ve upgraded your abilities blah blah blah blah blah and so when people get bored peep check out hmm and that’s when we say when people get bored when brains get bored brains check out and so our job as the leaders the instructors is to keep people engaged right it’s our job to

keep people engaged and it’s our job to understand how their brains function it’s our job to do that and so when we start to mix and match things when we cause engagement fun experiences etc then we can get people more committed to the outcome mm-hmm I mean it’s an interesting process because there’s so many different layers you know like the brain is almost like an onion and each time you I could have you know peel off a layer there’s another layer that you

kind of have to address or you know establish some sort of rapport with and I mean I love your analogy of the the diving boards and this sort of set of fear and that fear being a sort of constant you know and it was a constant it as a survival mechanism it makes sense it fits in the larger perspective of things so you know let’s talk about gratitude because this was a big part of your book and something that I believe in a lot I mean I I do my best to

practice this every day so let’s talk about how important what’s going on neurologically when we add gratitude to all this this whole process sure so we know whenever we think of you know a person a place a thing that we’re grateful for the first thing that’s happening is we’re activating the dopamine transmission in our brain so the dopamine neurotransmitters in our brain causes us to feel good when we feel good or happy when we’re happy

guess what we do we’re really good with other people with pets with things that we want to do so whenever we’re talking about gratitude the neural circuitry of gratitude is said to be connected to the neural circuitry of your spiritual self the higher functioning part of who you are and and so when we are in gratitude of life of breathing of waking up of friends brothers sisters co-workers an event that took place the sunshine the

clouds the the air that we can breathe the oxygen and nitrogen and carbon and and and you know the other elements in air we are activating dopamine we’re activating serotonin if we share it with somebody else then we’re activating oxytocin the bond oxytocin the bonding neuro chemical in our brain and so when we feel good guess what we do we share that goodness with others whether it’s in a smile in an act of kindness we are motivated we want to achieve more we

want to become more we want to have more and and that is really you know one of the best things that you can do we want to do more things that make us feel good mm-hmm and we want to do less of what makes us feel bad we move away from things that are you know make us feel bad we move towards things that make us feel good so why not start and end every day in gratitude you know every morning when you wake up there are people that

didn’t sure right every day that you put your feet on the ground somebody didn’t and so why not start with holy I’m alive Wow thank you right right and so let’s start off with a gratitude that at the end of the day you know what are you grateful for for the day what work what lessons did you learn from the things that didn’t what can you what can you be grateful for you know if you wake up tomorrow so there’s always something to be grateful for and what happens is

the you know everybody knows this and then that you know we are all made up of energy and all this energy is interconnected even though we may not see it because we have these hundred trillion cells or coalesced into the sentient being called a human with a name and a body right this is that’s we call as you whenever we are in this state of gratitude we are affecting this quantum field that we are all in and a part of so when we’re in a state of

gratitude and we have activated a hundred trillion cells in our body that feel the oscillation and the vibration of the neuro chemistry of gratitude we’re actually sending a ripple effect into the field like when you drop a rock in in a pond it doesn’t stop where the rock is dropped there’s a ripple effect across the pond and that’s also known as the butterfly effect and so when we are in the state of gratitude yes we feel good

and we’re that rock but other people can feel things even when words aren’t spoken and so if we are in this quantum field of energy and we can augment the vibrational essence of who we are just with gratitude we’re not the only ones who benefit mmm-hmm yeah I mean that’s so resounding I love that so much I love how you sort of tease the spiritual aspect of this because that that’s a big part of my life and I think I think the crowd of people who listen

to hxp I mean it’s it’s a big part of their lives as well so you know let me let’s let’s go there let’s go a little bit deeper on that if we can let’s you know let’s talk about that connection to our spiritual selves you know and I mean are you are you someone who believes in and you know destiny or fate uncertain I believe in universal intelligence and everything happens and unfolding exactly how it should and that you and I and our

greatest gift is choice okay so I know that there is order in the universe and I also know that there’s randomness in the universe and so I’ve had way too many experiences to prove otherwise for me now when we talked about you know the spiritual intelligence you know when I look outside and I sit on my deck and I look at the ocean and I sometimes can see the moon you know out and the Sun out and I’m on planet earth and we are spinning a dizzying speeds around our

own axis once every 24 hours and around the Sun once every 365 days as the Milky Way galaxy is traveling across space and time at 70,000 miles per hour as the other planets you know are are moving around this Sun as well I can’t help but think that there’s this unimaginable intelligence that makes it all work in perfect order and harmony and that intelligence is in me because it created me so no differently than you know when you go to the ocean if you took a bucket

of water out of the ocean you took it 5,000 miles inland what you have is some of the ocean water sure and so if this intelligence you know my mother’s egg and my father’s sperm vibrating packets of energy called quanta came together and through the law of transmutation of energy and gestation I know I was created and within me is all of the you know the intelligence since the beginning of time yeah we’re all pretty spiritual that intelligence

is within us and and the more I can remember that not only is it within me and within you it is you it is me what do you call it I don’t care water in in English is water in French it’s low in Hebrew it’s mine in Japanese it’s a different name but it’s the same thing so the name is really irrelevant what makes it all work you know the you know we have somehow evolved to be the most advanced physical representation of this spiritual intelligence that we’re aware

of right now and so why not honor and love and respect yourself knowing that’s what you are and that’s what every human being is and every plant and animal is it was created from the source that it does it all yeah I mean how could anything else be true and I think if you know I think if you study quantum physics I mean time and time again this is being proven true you know that everything is linked everything is connected and you know if you really

examine this it does you know start to fit the picture of you know what we’re talking about today and you know I want to talk about if we have time John if we could talk about you know you know sometimes it feels like we’re you know is here to learn a specific lesson and maybe those lessons evolve and change through our lives right so you know what if we are responding to those lessons in different ways and how can we you know how can we

learn to adapt to that you know possible fear response when those lessons and our lives come up does that make sense I’m a little confused so I don’t I’m saying I’m saying that you know let’s say that there’s there’s something that life is trying to teach you a next level a part of your growth that you’re trying to level up and that part of your growth is in it’s it’s creating a fear response in you sure okay got it so I I believe and have this you know

philosophy and I’ve written about this in my other my other books that spirit is always for fuller expression and expansion of itself so if spirit is looking to expand and express itself to and through us and we have emotions as part of our physical body we have mental faculties and we have a body with you know bones and tissues and organs then if our physical body and our mindset and our emotions are in the way of our spiritual growth there is conflict there

is fear and when we get a line between our spiritual emotional mental and physical then we have coherence and harmony so I call that the CEMP model SCMP many people are operating life only at the physical level and at the emotional level and they are forgetting that they are spiritual they have emotions they have mental faculties and they have a body so they have the order wrong in my humble opinion what if you started operating from a spiritual

perspective that there are no accidents in the universe randomness yes but no accidents coincidences only mean when two angles coincide so everything that’s happening okay is unfolding as it should and so there are gonna be plenty of opportunities for lessons and the meaning that we give those lessons are going to determine how we feel about them mm-hmm right so now we’re learning how to be aware of the meanings that I’m giving things and so when you ask

somebody who is highly successful you know what does fear mean to you most highly successful people will tell you it’s just feedback it’s just something that I I didn’t think the right way or I didn’t do the right things but it’s not who I am people who haven’t had personal development training think that failure is something that is part of their identity that there’s something wrong with them and so and so when we’re talking about lessons usually nature

gives you a test first and then the lesson afterwards so mother nature gives the tests first and then the lessons now if you are somebody who likes to study and read and learn from you know from whether it’s books or great YouTube channels like this one or or you know other different means of dissemination of information knowledge skills awareness then you’re gonna go okay Wow I have developed a higher level of skill when I teach my students and I’m not

talking about in school I have students who share or come to into our programs I said listen what level do you want to play the game of life do you want to play the level at the kindergarten level at the grade school level high school level university level pro level do you want to make the all-star team do you want to make the hall-of-fame those are your levels of the game hmm right so if you want to play the game you know at

a low level you are gonna be in a lot of pain and discomfort and you’re not gonna achieve very much but if you want to level up your skills your knowledge your awareness it’s gonna take a lot of effort and you are going to fail a lot get used to it that’s how you learn you know you don’t become a world-famous athlete musician CEO entrepreneur without learning these these mental and emotional and physical lessons now you can shortcut some of the lessons

with books and with videos and with coaching and mentors and and of course experience and so but you first have to determine like what level do you want to play this game at and we have the health game the wealth game relationship game career game business game charity game spiritual game like how well do you want to play the game how good do you want to get and then are you committed to getting that good or you only committed

if it’s really easy right and this is where you have to build your tenacity and resolve muscle this is where you’ve got to build your resourcefulness muscle this is where you’ve got to build your you know you’ve got to leave your quick muscle somewhere else yeah Wow John I love it it’s so over time and I just I’m not that we had a time limit but I want to you know pay respect to how much time we set for this interview and everyone’s

kind of like no don’t end the interview yet keep going so you know if if we could just wrap this all together you know we kind of started at the the microcosm and then you know we started to evolve into this this spiritual connection to our purpose of you know here in the game of life so if you had to wrap this together for you know be someone who is struggling with a fear or goal in their life that they just haven’t been able to tackle yet and what

are you if you’re talking to that person what do you say to them well first I’ll say them you’re gonna be okay the first part is to acknowledge that I have these disempowering emotions that are not serving me and I’m now committed to learning how to manage my emotions better one of the things that if I if I may I’m gonna ask you for permission if I can if I can share something about my new book that I did that’s different than most books please um a lot of

people have got to New York Times bestselling books I’ve got my my new book inner size and what I’ve discovered is when I’ve written how-to books people who read them is like oh wow this is great but they don’t follow through to actions so what I did with this book with inner size is not only that I tell people here’s what’s going on here’s what to do about it but when people purchase my book on Amazon I’m gonna give them eight brain

training audios where I will coach them they’re free they’re worth 200 bucks where they can practice with me awareness managing emotions confidence focus and what I’ve done instead of just you know selling somebody a book and giving them you know a great book is start to practice with me as your mental and emotional and focus coach in your head for the next 30 60 90 days all you got to do is buy the book if you want for I think it’s 14 bucks on Amazon and

and then download the audios for free and start to practice so you have more confidence and more self-control and more awareness and more resolved in tenacity and so listening to somebody like me or anybody else talk or watching them it’s really a great first start but you have to move from awareness and hope and prayer and this sounds great – you’ve got to take action to upgrade your knowledge and skills and abilities and nothing beats that then practicing

something that you want to get better at for sure John you know I really appreciate your presence and you know going overtime a little bit here and you know all the work that you’ve done it seems like you’ve you know really done your homework and you know you’ve certainly maintained a level of success and and that is resounding ly educational for you know people who are learning from your work so you know where can people find your website where

can people you said Amazon the book is available there what’s your web show the for the book I recommend people go and read about it at ignite my brain comm ignite my brain calm and then they can go to Amazon buy the book and then come and get all the bonuses there there’s a whole bunch of videos that I give them as bonuses and audios I give them as bonuses so ignite my brain calm to find out more information about the book and then go and get it on Amazon

number two is I’m all over social media so I have an Instagram following it at John Assaraf at a Twitter following at John Assaraf and then every Tuesday I do a Facebook live training on my Facebook fan page okay and so they can find me on social media and I’ve got websites as well for minor Oh Jim calm and John Assaraf calm but let’s start with a few that we’re given more than three they’ll probably get a little confused so what was it what’s the main one to

get to if we’re just gonna you know give them one is it minor Oh Jim calm her find her Oh Jim calm as though is the best one Shawn if you’ll hang tight for me let me just do this close and guys Wow what an episode the book is called inner thighs the new science to unlock your brains hidden power my guest John Assaraf AUSA Roth and guys that’s gonna do it here at a chick’s P we will certainly be back next week for another live broadcast if you’re not subscribed

to us on YouTube click subscribe click the light like button if you want to one other thing if you’re listening to this via podcast please get over to iTunes leave us a review positive or negative whatever you think about the show it really helps us stay relevant one of the most common things that I hear from people is why hadn’t they discovered our show sooner so I thank all of you for listening without you guys this would not be possible whatsoever so if you’ve

made it to this point at the end thank you so very much we will be back next week

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