Secrets to Elevating Mental Health Through Food and Sleep with Matt Salesio

Mike Forrester: 00:00:00

Well, hello and welcome back, my friend.

Mike Forrester: 00:00:03

Well, this week, Matt Salesio is joining me, so Matt's joining me to share about

Mike Forrester: 00:00:09

like his journey, how he's made all these transformations as far as like his diet,

Mike Forrester: 00:00:14

the changed, how he showed up and what he was able to do with his mental health.

Mike Forrester: 00:00:18

We'll Um, Matt has also shown up as far as like the stress, the, you know, the,

Mike Forrester: 00:00:24

the imbalance that we can have in life and the pressure that we place on ourself,

Mike Forrester: 00:00:29

man, that can create so much pressure.

Mike Forrester: 00:00:31

If you just think about, Hey, I've got this expectation.

Mike Forrester: 00:00:34

I need to.

Mike Forrester: 00:00:35

Need to deliver this at this timeframe, man, that can just

Mike Forrester: 00:00:39

be overwhelming at times.

Mike Forrester: 00:00:41

And so I'm excited to jump in with Matt.

Mike Forrester: 00:00:43

Matt is the founder of, uh, RVIVE as far as, uh, wellness and clothing.

Mike Forrester: 00:00:49

And it's just a whole suite of things.

Mike Forrester: 00:00:51

And he's also the host of a RVIVE effect podcast.

Mike Forrester: 00:00:55

So Matt, how are you doing today, my friend?

Matt Salesio: 00:00:57

I'm fantastic, Mike.

Matt Salesio: 00:00:58

Thanks for having me on.

Mike Forrester: 00:01:00

Absolutely.

Mike Forrester: 00:01:01

So let's jump in.

Mike Forrester: 00:01:03

What does life look like on the professional side of

Mike Forrester: 00:01:05

things for you today, Matt?

Matt Salesio: 00:01:07

For me?

Matt Salesio: 00:01:08

Yeah.

Matt Salesio: 00:01:08

Professional side.

Matt Salesio: 00:01:09

I am, uh, finding a lot of steam in my business RVIVE.

Matt Salesio: 00:01:12

We're at like fifth year now.

Matt Salesio: 00:01:14

Uh, we actually revamped the entire business model in January.

Matt Salesio: 00:01:18

Totally cleaned house.

Matt Salesio: 00:01:19

We shut the business down and then started it up again as a clean slate.

Matt Salesio: 00:01:22

So now we're getting more into the creative space with wellness programs,

Matt Salesio: 00:01:26

talking with psychotherapists, gut specialists, mindset coaches.

Matt Salesio: 00:01:28

So I am constantly interviewing people.

Matt Salesio: 00:01:30

I'm constantly doing talks, my own podcast.

Matt Salesio: 00:01:33

Um, I'm a very content heavy business.

Matt Salesio: 00:01:36

That's how we reach the masses.

Matt Salesio: 00:01:37

So a lot of it is podcasting, um, program creation, blogging, newsletters.

Matt Salesio: 00:01:43

Like I am just trying to be an advocate for my community and

Matt Salesio: 00:01:46

just show up like we are today.

Matt Salesio: 00:01:47

So a lot of it's very front facing and then as any entrepreneur can attest,

Matt Salesio: 00:01:52

it's once all the lights and the cameras go out, I'm there in the back end.

Matt Salesio: 00:01:56

I am editing.

Matt Salesio: 00:01:57

I am producing.

Matt Salesio: 00:01:58

I am calling cold calls.

Matt Salesio: 00:02:00

Um, it is a wonder where you say you wear all the hats.

Matt Salesio: 00:02:04

You really do wear all the hats.

Matt Salesio: 00:02:05

So it's, uh, it's, it's tons of fun, very, very laborious, but it is a great time.

Mike Forrester: 00:02:12

Yeah, there's a whole lot, a whole lot that you're carrying and

Mike Forrester: 00:02:15

those hats, uh, come with a lot of tasks.

Mike Forrester: 00:02:17

So I feel you, man.

Mike Forrester: 00:02:19

Well, what about on the personal side?

Mike Forrester: 00:02:21

What does that look like for you?

Matt Salesio: 00:02:23

So my personal life is actually pretty interesting because I've

Matt Salesio: 00:02:26

tried to shift it entirely a little bit.

Matt Salesio: 00:02:28

I was always very frazzled.

Matt Salesio: 00:02:31

I never felt grounded.

Matt Salesio: 00:02:32

You're doing a million things.

Matt Salesio: 00:02:33

You have to call this person, do this task, see that person.

Matt Salesio: 00:02:37

I felt like I wasn't just here.

Matt Salesio: 00:02:39

Ever.

Matt Salesio: 00:02:40

So I'm really being mindful of making sure I'm only doing

Matt Salesio: 00:02:42

very, um, impact driven work.

Matt Salesio: 00:02:45

So that way my personal life, I am able to do the things I like to do.

Matt Salesio: 00:02:48

So some examples, I love longboarding.

Matt Salesio: 00:02:50

I will usually try my best to do a nice skyline.

Matt Salesio: 00:02:53

I'm out here in Toronto, right on the lake shore.

Matt Salesio: 00:02:55

I'll do a nice early morning, a longboard ride.

Matt Salesio: 00:02:57

I hit the gym every day.

Matt Salesio: 00:02:58

If I don't hit the gym, I feel like I'm not going to perform well.

Matt Salesio: 00:03:01

So that's like my, that's my Holy space, man.

Matt Salesio: 00:03:04

Mike, I'm telling you, I love the gym.

Matt Salesio: 00:03:05

Um, I do that six, six times a week ish.

Matt Salesio: 00:03:08

Uh, and yeah, constantly seeing my friends.

Matt Salesio: 00:03:10

Those are the most important things to me.

Matt Salesio: 00:03:12

So I'm always trying to make sure if I can infuse friends and work, I do,

Matt Salesio: 00:03:16

but at the same time, sometimes we just kick it, have a few beers, hang

Matt Salesio: 00:03:18

out, um, and then lots of travel.

Matt Salesio: 00:03:21

I love traveling.

Matt Salesio: 00:03:21

I'm about to head out to New York and Barcelona over the next little bit.

Matt Salesio: 00:03:25

We got some good contacts there.

Matt Salesio: 00:03:27

I just try to infuse my life and business together.

Matt Salesio: 00:03:30

Cause they are kind of an extension of each other.

Matt Salesio: 00:03:32

So personal and business is very closely infused.

Mike Forrester: 00:03:37

What got you to that point where it's like

Mike Forrester: 00:03:40

now you're intentional, right?

Mike Forrester: 00:03:42

I'm, I'm doing the workout.

Mike Forrester: 00:03:44

I'm making space.

Mike Forrester: 00:03:45

I'm, I'm doing the things that fuel me like what got you to that point

Mike Forrester: 00:03:50

where that's your focus and you're making sure that you're in the gym

Mike Forrester: 00:03:54

six days a week because that's not something where most people are like,

Mike Forrester: 00:03:57

Hey, you know, I, I need to do this.

Mike Forrester: 00:04:00

You've got that drive for that.

Mike Forrester: 00:04:03

What, yeah.

Mike Forrester: 00:04:04

What brought that about for you?

Matt Salesio: 00:04:07

I think honestly, Mike is I'm at a point in my life where it almost

Matt Salesio: 00:04:10

feels like the closing of a chapter.

Matt Salesio: 00:04:12

I'm like, again, I'm in my late twenties.

Matt Salesio: 00:04:13

So a lot of my friends are definitely, they're moving out.

Matt Salesio: 00:04:16

Um, they're going to do their things with their significant others.

Matt Salesio: 00:04:19

People are moving jobs.

Matt Salesio: 00:04:20

Like every, everything just felt like it was coming to a close.

Matt Salesio: 00:04:23

So it almost like checked me to make sure like, Are you living in

Matt Salesio: 00:04:26

alignment as this chapter closes to show a better for the next chapter?

Matt Salesio: 00:04:30

So for me, I was like, well, am I skipping the gym?

Matt Salesio: 00:04:33

Am I not taking care of my health and eating the right foods every day?

Matt Salesio: 00:04:35

Because I'm putting my business first.

Matt Salesio: 00:04:37

Yeah, I got to fix that.

Matt Salesio: 00:04:38

That's in the next chapter.

Matt Salesio: 00:04:40

I want to show up and making sure that's going to be a main part of that chapter.

Matt Salesio: 00:04:44

Same thing with friends.

Matt Salesio: 00:04:45

Like if everybody's going to be leaving or everybody's going to be doing their

Matt Salesio: 00:04:48

thing, how are you going to maintain those, those relationships or at

Matt Salesio: 00:04:51

least enjoy them as they're here now.

Matt Salesio: 00:04:53

So that closing of a chapter was a really big slap in the face, almost

Matt Salesio: 00:04:56

like a wake up call to make sure I'm not just getting pulled by the tides

Matt Salesio: 00:04:59

of business or opportunities, or even materialistic superficial things that

Matt Salesio: 00:05:04

we all value in this world, check yourself for what was very important.

Matt Salesio: 00:05:07

So for me, that was my friends and family.

Matt Salesio: 00:05:09

That was the stuff I like doing, like the gym, eating healthy foods, reading books,

Matt Salesio: 00:05:13

taking a break, like just reading a book.

Matt Salesio: 00:05:15

Like, I can't even remember the last time I used to do that.

Matt Salesio: 00:05:18

So it's almost like refinding myself and what makes Matt, Matt and not

Matt Salesio: 00:05:23

get lost in that entrepreneurial journey or that career journey.

Matt Salesio: 00:05:26

Cause I know we're all so guilty of that.

Matt Salesio: 00:05:28

I didn't want to be just another one of those statistics going down that path.

Mike Forrester: 00:05:32

So when you were back in that last chapter, you

Mike Forrester: 00:05:36

know, when you and I were talking about like the stress and not having

Mike Forrester: 00:05:40

boundaries, not being able to say no.

Mike Forrester: 00:05:42

And, and, you know, if somebody came to you and said, Hey,

Mike Forrester: 00:05:45

Matt, let's take care of this.

Mike Forrester: 00:05:46

Or you saw an opportunity being open to it.

Mike Forrester: 00:05:51

What was the driving force?

Mike Forrester: 00:05:54

In that, and then how did you, you know, see consequences of

Mike Forrester: 00:05:58

pursuing that, um, during that time?

Mike Forrester: 00:06:00

Like, as far as mental, emotional, physical, how did that show up for you?

Matt Salesio: 00:06:06

I think the biggest thing there with that question is everything

Matt Salesio: 00:06:09

you decide has an opportunity cost.

Matt Salesio: 00:06:11

So when you're deciding you're going to go to the gym, that means you're

Matt Salesio: 00:06:14

going to forego Netflix, just as an example, same way, you know, I'm going

Matt Salesio: 00:06:18

to go out for dinner tonight with one of my friends, you can't go out for

Matt Salesio: 00:06:20

dinner with another one of your friends.

Matt Salesio: 00:06:21

Like you, everything has an opportunity cost.

Matt Salesio: 00:06:23

So making sure that you were very clear and concise on that

Matt Salesio: 00:06:26

opportunity cost, giving you the highest return on investment.

Matt Salesio: 00:06:29

And in return on investment, I mean, mental wellbeing, physical wellbeing.

Matt Salesio: 00:06:32

Does it light you up?

Matt Salesio: 00:06:33

Does it bring you down understanding the decisions you were making?

Matt Salesio: 00:06:37

So make sure that they were always in alignment.

Matt Salesio: 00:06:39

So I think one of the biggest things for me was when I, I jam packed my schedule.

Matt Salesio: 00:06:43

This is a personal story.

Matt Salesio: 00:06:43

I jam packed my schedule, all these things to do, all these

Matt Salesio: 00:06:47

things are all these places to go.

Matt Salesio: 00:06:49

And as I'm packing up, ready to get out and about and go do my thing, I saw my

Matt Salesio: 00:06:52

dog just sitting there, just lounging.

Matt Salesio: 00:06:56

Yeah.

Matt Salesio: 00:06:56

Not doing anything and looking so bored.

Matt Salesio: 00:06:58

And I, it was another moment where I go, I that's my dog and I'm totally

Matt Salesio: 00:07:04

neglecting that relationship.

Matt Salesio: 00:07:05

And that awesome are the awesome memories that can come along with

Matt Salesio: 00:07:09

those things that really matter.

Matt Salesio: 00:07:10

So as I'm out the door trying to do these things that I thought I really

Matt Salesio: 00:07:13

wanted to do or pack my schedule to the degree I wanted it packed.

Matt Salesio: 00:07:17

I wanted, it was like a, you need to remember what's important and make

Matt Salesio: 00:07:21

time for those like walking, like the other day I took my dog out for

Matt Salesio: 00:07:24

a night on Friday night and we just went to go get a pup cup, which is

Matt Salesio: 00:07:26

like a, uh, what do you call it?

Matt Salesio: 00:07:28

It's like whipped cream from Starbucks.

Matt Salesio: 00:07:30

I got an A& W burger and we just hung out.

Matt Salesio: 00:07:33

And as simple as that sounds, and as some people might listening right

Matt Salesio: 00:07:35

now going, that sounds so stupid.

Matt Salesio: 00:07:37

It could pack such a monumental.

Matt Salesio: 00:07:39

Um, pack for your energy, for your mental wellbeing, connecting with the

Matt Salesio: 00:07:43

things that truly make you, you, and that actually bring you value and enjoyment.

Matt Salesio: 00:07:47

So I know like when I make decisions now, I make sure that it's either going to

Matt Salesio: 00:07:51

be a really good opportunity, a really great way to connect, or I'll say no,

Matt Salesio: 00:07:55

if I go, I'd rather do something that brings me the feeling of being Matt.

Mike Forrester: 00:07:58

And I think dude, you're spot on with, as far as like,

Mike Forrester: 00:08:02

if you say yes, there's something else that you're going to say no.

Mike Forrester: 00:08:06

I know I found myself in the opportunities and stuff that comes along.

Mike Forrester: 00:08:10

I'm saying no more than I say yes, because I don't want to sacrifice

Mike Forrester: 00:08:14

that stuff that is so important.

Mike Forrester: 00:08:16

It's like, um, you know, like Jim Collins talked about good to great, right?

Mike Forrester: 00:08:20

There's the good stuff that comes along.

Mike Forrester: 00:08:22

And it's good, but I want to be there for the great things, like the memories

Mike Forrester: 00:08:27

with my wife, my kids, grandkids, being able to have time to recharge, refuel

Mike Forrester: 00:08:32

the stuff that gives me energy to be able to show up is that kind of like the, the

Mike Forrester: 00:08:39

thing that you've experienced as well.

Mike Forrester: 00:08:41

You know, like you talked about going to dinner tonight with a friend.

Mike Forrester: 00:08:44

Are there more things that you're saying no to, to be

Mike Forrester: 00:08:46

able to say yes to that dinner?

Matt Salesio: 00:08:50

Yeah, I think it's, I say yes to a lot of the things

Matt Salesio: 00:08:52

in my business, from podcasting to speaking events to new collaborations.

Matt Salesio: 00:08:56

I say yes, but I also, I don't say yes to the degree as in like double

Matt Salesio: 00:09:00

of what I would have said yes to.

Matt Salesio: 00:09:01

I just cap it and make sure we're going to move a little bit slower.

Matt Salesio: 00:09:05

Um, but even one, one.

Matt Salesio: 00:09:06

One great realization I had a couple of weeks ago, and your listeners

Matt Salesio: 00:09:10

will really resonate with this.

Matt Salesio: 00:09:11

It's very cliche to say, remember the things that matter, the

Matt Salesio: 00:09:13

things that really light you up.

Matt Salesio: 00:09:15

Like when I hear that myself, sometimes I'm like, dude, that's so cliche.

Matt Salesio: 00:09:18

I want you to live in alignment with that.

Matt Salesio: 00:09:20

But what was really impactful for me is one day I had a, like,

Matt Salesio: 00:09:23

I lived in such alignment with the life I wanted to manifest.

Matt Salesio: 00:09:26

We padded the books with lots of opportunities for money, AKA more clients.

Matt Salesio: 00:09:30

I signed two deals.

Matt Salesio: 00:09:31

I had multiple podcasts in the pipeline and opportunities.

Matt Salesio: 00:09:34

Like it was just a really good day in entrepreneurship for me.

Matt Salesio: 00:09:37

It doesn't happen all the time.

Matt Salesio: 00:09:37

It was just a really good day in entrepreneurship.

Matt Salesio: 00:09:40

And after all that amazing opportunity and money that was coming in.

Matt Salesio: 00:09:45

What I did that night, I just hung out with my friend in the backyard.

Matt Salesio: 00:09:47

We shared a bottle of wine and some olives.

Matt Salesio: 00:09:49

And I was like, regardless of how I wanted or how I thought I would want to

Matt Salesio: 00:09:53

live my life in that really high space of entrepreneurship, really successful

Matt Salesio: 00:09:57

or tons of great opportunities.

Matt Salesio: 00:09:59

I'm still going to do the same things I like to do every day.

Matt Salesio: 00:10:01

Connecting with a friend, hanging out with a homeboy.

Matt Salesio: 00:10:03

The bottle of wine was probably 15.

Matt Salesio: 00:10:05

Like you don't necessarily need the amount that you probably want or the

Matt Salesio: 00:10:09

lifestyle that you want to really live the life that you truly do want.

Matt Salesio: 00:10:12

If that makes sense.

Mike Forrester: 00:10:14

Yeah.

Mike Forrester: 00:10:14

So it's more, uh, it's, it's within reach, whereas we may feel like it's further out.

Mike Forrester: 00:10:22

It's actually closer, but it's just a matter of being intentional.

Mike Forrester: 00:10:25

And what we're doing is what I'm hearing from you.

Matt Salesio: 00:10:27

Yeah.

Matt Salesio: 00:10:27

And sometimes it's not even closer.

Matt Salesio: 00:10:29

It's like right there.

Matt Salesio: 00:10:30

It's like right in front of you.

Matt Salesio: 00:10:31

And, uh, I think you don't necessarily understand that until you live kind

Matt Salesio: 00:10:36

of the experience I just said, where you got everything you wanted, but

Matt Salesio: 00:10:38

you were still like, I'm living in the same way I normally live.

Matt Salesio: 00:10:42

I don't need all that externality.

Matt Salesio: 00:10:43

Sure.

Matt Salesio: 00:10:44

It's nice, but really understanding what's important right from the get go.

Matt Salesio: 00:10:47

It's right in front of you.

Mike Forrester: 00:10:49

So when you're looking at different opportunities and things that

Mike Forrester: 00:10:53

come along, kind of filters, have you built out to say, yes, this makes sense.

Mike Forrester: 00:11:00

No, this doesn't.

Mike Forrester: 00:11:01

Um, you know, as far as like goals, vision, purpose, like is that part of

Mike Forrester: 00:11:07

it or is it stuff outside of that that helps you filter through to say yes or no.

Matt Salesio: 00:11:13

It's actually a very interesting discovery.

Matt Salesio: 00:11:15

Um, and I'm going to compare the way men usually do entrepreneurship and how

Matt Salesio: 00:11:19

I've seen women do entrepreneurships.

Matt Salesio: 00:11:21

And it's just like, this is just my personal experience.

Matt Salesio: 00:11:23

And it allowed me to understand how it filtered.

Matt Salesio: 00:11:25

I was once at a tech conference, it was collision in Toronto.

Matt Salesio: 00:11:28

And I was, it was just like swarmed with guys, not to say

Matt Salesio: 00:11:30

women weren't there, lots of guys.

Matt Salesio: 00:11:32

But the way they talked about doing things and seeking

Matt Salesio: 00:11:35

opportunities and raising funds.

Matt Salesio: 00:11:37

It was a very common pattern.

Matt Salesio: 00:11:39

It's really difficult.

Matt Salesio: 00:11:40

It's so hard.

Matt Salesio: 00:11:41

I'm stressed all the time.

Matt Salesio: 00:11:42

It's a dog eat dog world.

Matt Salesio: 00:11:43

I need to do everything for me and I got to put my head down and grind.

Matt Salesio: 00:11:47

Most guys will be attesting right now.

Matt Salesio: 00:11:48

That's exactly how I live my life.

Matt Salesio: 00:11:50

Cause I also do the same.

Matt Salesio: 00:11:51

So that was one.

Matt Salesio: 00:11:53

Uh, that was one way I thought business had to operate.

Matt Salesio: 00:11:55

That's how I thought everything just had to work.

Matt Salesio: 00:11:57

But then I went over to a party with, um, one of my women friends

Matt Salesio: 00:12:01

and she's, uh, a micro influencer.

Matt Salesio: 00:12:02

She's got some great businesses as well, but her and a lot of

Matt Salesio: 00:12:05

her friends, more women were also entrepreneurs at that party.

Matt Salesio: 00:12:09

And I heard the way they interacted with business.

Matt Salesio: 00:12:11

You know, if it feels right, I'll say yes.

Matt Salesio: 00:12:13

Or, you know, I don't really push like.

Matt Salesio: 00:12:15

Opportunities just come to me or sometimes I even heard women say,

Matt Salesio: 00:12:19

I would turn down a deal because it just, it didn't sit well with me.

Matt Salesio: 00:12:21

I didn't get a good vibe.

Matt Salesio: 00:12:23

And these women are making more money.

Matt Salesio: 00:12:25

They're more calm.

Matt Salesio: 00:12:26

They're living so much in alignment, way more than the guys.

Matt Salesio: 00:12:30

So that polarizing view, I go, there's, there's something here that I need to

Matt Salesio: 00:12:34

shift the way I'm making decisions.

Matt Salesio: 00:12:35

Cause I'm operating in that guy perspective, hustle,

Matt Salesio: 00:12:38

grind, dog eat dog competition.

Matt Salesio: 00:12:41

Like just put your nose to the grind and go.

Matt Salesio: 00:12:43

So now when I make decisions, I go based on, based on field, based on vibe.

Matt Salesio: 00:12:48

Obviously you look at the numbers, but if it doesn't sit well with me, like

Matt Salesio: 00:12:51

for lack of a better term, gut feeling, I'm not going to say yes to that.

Matt Salesio: 00:12:55

I've turned down deals or podcasts or opportunities where I go, you know what?

Matt Salesio: 00:12:58

It's just the energy coming here.

Matt Salesio: 00:13:00

It doesn't seem right.

Matt Salesio: 00:13:01

I'm going to, I'm going to have to respectfully decline maybe in the future.

Matt Salesio: 00:13:04

So for me, it's a lot more feeling and thinking about it rather

Matt Salesio: 00:13:08

than just like, go, go, go.

Matt Salesio: 00:13:10

Yes.

Matt Salesio: 00:13:10

Yes.

Matt Salesio: 00:13:11

Yes.

Matt Salesio: 00:13:11

Take on more.

Matt Salesio: 00:13:11

And this put my nose to the grind.

Mike Forrester: 00:13:14

Yeah, that makes sense.

Mike Forrester: 00:13:15

And, and it's, it's almost like there's pros and cons that you can

Mike Forrester: 00:13:20

see from different perspective.

Mike Forrester: 00:13:22

It's figuring out like, how do you stay in a healthy place mentally,

Mike Forrester: 00:13:25

emotionally, physically, um, and still satisfy and succeed and,

Mike Forrester: 00:13:30

and grow and, and keep moving.

Mike Forrester: 00:13:33

So I like that it's, it's not one size fits all.

Mike Forrester: 00:13:37

Um, You know, it's kind of like, Hey, just be self aware, right?

Mike Forrester: 00:13:42

Have that, uh, realization and understanding what you're

Mike Forrester: 00:13:45

doing and why you're doing it.

Mike Forrester: 00:13:47

Um, and as you're talking about everything, Matt, sometimes, you

Mike Forrester: 00:13:52

know, like I would sit back and I would look at people and just go, Oh

Mike Forrester: 00:13:56

my gosh, it's so fricking nice that, you know, Matt is totally successful.

Mike Forrester: 00:14:01

He's being able to travel, do all these things.

Mike Forrester: 00:14:03

I bet he's never had a problem.

Mike Forrester: 00:14:05

All I see is, you know, my, my failures, my struggles.

Mike Forrester: 00:14:10

Um, You've talked about, you know, Hey, this, this is your successful

Mike Forrester: 00:14:16

venture, but did you, you went through like building things up and it

Mike Forrester: 00:14:20

didn't always go the way you wanted.

Mike Forrester: 00:14:23

Like there was an issue with imposter syndrome and working through

Mike Forrester: 00:14:26

that and kind of your identity.

Mike Forrester: 00:14:29

Can you take me back to what did that look like for you when

Mike Forrester: 00:14:33

you were going like, who am I?

Mike Forrester: 00:14:35

And, you know, can I really show up?

Mike Forrester: 00:14:38

Like, is this where I'm supposed to be?

Mike Forrester: 00:14:39

Can you take me back to that?

Matt Salesio: 00:14:40

Yeah.

Matt Salesio: 00:14:41

Yeah, definitely.

Matt Salesio: 00:14:42

And one thing, when you said there, I'm just going to call out there.

Matt Salesio: 00:14:45

Everything looks perfect and glamorous.

Matt Salesio: 00:14:47

It is not perfect and glamorous.

Matt Salesio: 00:14:49

I promise you that, uh, for anyone, uh, social media is really good for that.

Matt Salesio: 00:14:53

But even just the way people speak, like they're never going to tell you their

Matt Salesio: 00:14:56

failures unless you're really close.

Matt Salesio: 00:14:57

So for me, it's perfect.

Matt Salesio: 00:14:58

It's it's still it's still here.

Matt Salesio: 00:15:00

I'm still failing every single day.

Matt Salesio: 00:15:02

Uh, but to your question about imposter syndrome, uh, one thing that's really

Matt Salesio: 00:15:06

sticking out for me is when I first launched my podcast, I, uh, really

Matt Salesio: 00:15:10

just resonated with giving information back to the people, especially in the

Matt Salesio: 00:15:13

wellness space, cause that's where I am.

Matt Salesio: 00:15:15

I wanted to deliver something that was really insightful, impactful, inspiring,

Matt Salesio: 00:15:18

and just gave people like, you know.

Matt Salesio: 00:15:21

The grounds to do and get into alignment with their full healing,

Matt Salesio: 00:15:24

like kind of what we were speaking about at the beginning of the podcast.

Matt Salesio: 00:15:27

Now, when I first launched that, uh, obviously it was

Matt Salesio: 00:15:30

horrible, absolutely horrible.

Matt Salesio: 00:15:32

Um, but I think just stepping into the spotlight from having never educated to

Matt Salesio: 00:15:38

now I'm educating, it was like, who am I?

Matt Salesio: 00:15:40

To tell anybody how to eat.

Matt Salesio: 00:15:42

Who am I to tell anyone how to make their sleep better?

Matt Salesio: 00:15:44

Who am I to tell people how to live their lives?

Matt Salesio: 00:15:46

So I really struggled with that for a while.

Matt Salesio: 00:15:48

And then subconsciously, I really started pushing my podcast more towards guests.

Matt Salesio: 00:15:52

I would put my guests in the spotlight.

Matt Salesio: 00:15:54

I would very rarely launch a solo episode and very rarely would

Matt Salesio: 00:15:57

I ever share my opinion when I guess would come on the show.

Matt Salesio: 00:16:00

And it wasn't until I watched a new podcast with Colin and Samir.

Matt Salesio: 00:16:03

These guys are like content creators for content creators.

Matt Salesio: 00:16:07

One thing stuck out for me.

Matt Salesio: 00:16:08

Everything made sense for me.

Matt Salesio: 00:16:10

They said from their personal experiences, I would never put

Matt Salesio: 00:16:14

the spotlight on myself because I wouldn't think it would be valuable.

Matt Salesio: 00:16:18

I always had to outsource the value to my guests to make sure that people would

Matt Salesio: 00:16:21

say, you know what, that's a good episode.

Matt Salesio: 00:16:23

I might give it a watch.

Matt Salesio: 00:16:24

So technically when I heard that I go, I've been outsourcing my confidence, my

Matt Salesio: 00:16:29

drive, my podcast, my platform to all these other people with, because I was

Matt Salesio: 00:16:35

just so scared to step into the spotlight.

Matt Salesio: 00:16:37

I was scared that if I do step into the spotlight, people are

Matt Salesio: 00:16:40

going to find no value in it.

Matt Salesio: 00:16:41

So that imposter syndrome really hit me hard.

Matt Salesio: 00:16:43

And it wasn't until recently, maybe like two, three months ago.

Matt Salesio: 00:16:46

I was like, you know what?

Matt Salesio: 00:16:47

Screw this.

Matt Salesio: 00:16:47

I am going to get on the mic.

Matt Salesio: 00:16:48

I'm going to say my piece.

Matt Salesio: 00:16:49

I'm going to start doing speaking events.

Matt Salesio: 00:16:51

I'm going to start getting into the spotlight.

Matt Salesio: 00:16:53

I want to show up as how I wish people would show up for me.

Matt Salesio: 00:16:56

Authentic.

Matt Salesio: 00:16:57

In your power, ready to deliver and just genuine.

Matt Salesio: 00:17:01

So it was a really big shift for me, but it wasn't until I understood why I

Matt Salesio: 00:17:05

was experiencing that imposter syndrome.

Matt Salesio: 00:17:07

I was outsourcing my value and respect and charisma and all that other good stuff.

Matt Salesio: 00:17:11

So now it was time for me to call it back.

Matt Salesio: 00:17:13

And that's when I really overcame that imposter syndrome.

Mike Forrester: 00:17:17

How do you keep it at bay?

Mike Forrester: 00:17:20

Because it's like, you know, when you begin something new,

Mike Forrester: 00:17:24

there's that uncomfortably that lack of confidence, right?

Mike Forrester: 00:17:28

That you're like, Hey, I may not feel confident.

Mike Forrester: 00:17:30

This is something new or it's something I, I just don't feel like I'm supposed to

Mike Forrester: 00:17:34

show up, but you're continuing to show up.

Mike Forrester: 00:17:37

How do you.

Mike Forrester: 00:17:40

Tap into that, whether it's the gym, you know, getting back in there or

Mike Forrester: 00:17:46

doing something, a new activity.

Mike Forrester: 00:17:48

How are you tapping into, um, you know, continue in that

Mike Forrester: 00:17:52

level of confidence and show up.

Matt Salesio: 00:17:55

It's two words, Mike self talk.

Matt Salesio: 00:17:57

Self talk I recently discovered is everything it is.

Matt Salesio: 00:18:01

It is so much more than everything.

Matt Salesio: 00:18:03

Uh, you can talk yourself in and out of things in a matter of a moment.

Matt Salesio: 00:18:07

And I really understood that not only just those affirmations we say in

Matt Salesio: 00:18:11

the morning, everyone should do that.

Matt Salesio: 00:18:12

That's a baseline.

Matt Salesio: 00:18:13

However, what you do after those affirmations and

Matt Salesio: 00:18:15

how you go about your day.

Matt Salesio: 00:18:17

Can work, make a world of a difference and dictate your actions accordingly.

Matt Salesio: 00:18:21

So if you say you're confident in the morning and then you forget about it,

Matt Salesio: 00:18:23

and then you keep going and put yourself in scenarios where you don't feel

Matt Salesio: 00:18:26

confident and you reinforce that even more, those five minutes of affirmations

Matt Salesio: 00:18:29

in the morning are going to be nothing.

Matt Salesio: 00:18:31

So for me, it's a constant pursuit and a constant dialogue of making sure I'm

Matt Salesio: 00:18:36

always telling myself how I want to be.

Matt Salesio: 00:18:38

I want to feel calm or I am confident.

Matt Salesio: 00:18:40

I am masculine.

Matt Salesio: 00:18:41

I'm authoritative.

Matt Salesio: 00:18:42

I'm doing all these things constantly in my head, talking myself.

Matt Salesio: 00:18:46

Into not out of the scenarios I want to do.

Matt Salesio: 00:18:49

So a great example is like, before we got on this podcast, I could

Matt Salesio: 00:18:52

have shown up today and been like, Oh, I'm probably going to mess up.

Matt Salesio: 00:18:55

I don't know if I should do it.

Matt Salesio: 00:18:57

I should just cancel last minute.

Matt Salesio: 00:18:58

Like, I don't know Mike's audience.

Matt Salesio: 00:19:00

Like you can see there's like this, this scared, scarce energy, but

Matt Salesio: 00:19:04

instead I got in front of the mirror.

Matt Salesio: 00:19:05

I was like, I'm confident.

Matt Salesio: 00:19:06

I'm authoritative.

Matt Salesio: 00:19:07

I know exactly how to speak.

Matt Salesio: 00:19:08

I know what I'm going to say.

Matt Salesio: 00:19:09

Me and Mike are going to connect and now I'm in a different energy.

Matt Salesio: 00:19:12

Now I'm in a much different energy coming into the podcast and you can

Matt Salesio: 00:19:14

hear it through the way that my tonality is, you can hear it how fast I speak.

Matt Salesio: 00:19:18

It comes across much more confident because I have told myself I am

Matt Salesio: 00:19:22

confident for X, Y, and Z self talk is the name of the game every

Matt Salesio: 00:19:26

single day, all hours of the day.

Mike Forrester: 00:19:29

Yeah, we're talking constantly to ourselves.

Mike Forrester: 00:19:33

Uh, not just that five minutes.

Mike Forrester: 00:19:35

And so while the five minutes is great, there's 23 hours and

Mike Forrester: 00:19:38

55 minutes that it's like, what message are we telling ourselves?

Mike Forrester: 00:19:42

And so I like the fact of.

Mike Forrester: 00:19:44

You know, you're, you're being purposeful and going, all right,

Mike Forrester: 00:19:48

this is how I want to show up.

Mike Forrester: 00:19:49

This is who I am.

Mike Forrester: 00:19:51

Um, not just that five minutes in the morning, but you're checking

Mike Forrester: 00:19:54

yourself, uh, based on your activities, where you're at, how you're feeling.

Mike Forrester: 00:19:58

So dude, that's totally powerful and so accurate.

Mike Forrester: 00:20:01

There's so much more power in it than we give credit for.

Matt Salesio: 00:20:04

Oh, yeah.

Matt Salesio: 00:20:05

Oh, yeah.

Mike Forrester: 00:20:06

Um, one thing I wanted to touch on is you're

Mike Forrester: 00:20:10

coming from the wellness space.

Mike Forrester: 00:20:12

And one thing I for a long time that blew off was that what we eat supplements

Mike Forrester: 00:20:21

we take like the, just our overall.

Mike Forrester: 00:20:25

Intake, our physical side, what we, you know, consume didn't impact

Mike Forrester: 00:20:30

my mental or emotional wellness.

Mike Forrester: 00:20:34

Have you found that to be the case that, Hey, when I take better care of what I'm

Mike Forrester: 00:20:39

eating and the supplements and everything like that, that you show up in a better

Mike Forrester: 00:20:43

state and that they are tied together?

Matt Salesio: 00:20:45

Oh, a thousand percent.

Matt Salesio: 00:20:46

I'm going to answer your question with a question right back.

Matt Salesio: 00:20:49

If I were to give you a Ferrari, Mike, if I give you a Ferrari brand new right off

Matt Salesio: 00:20:52

the lot, and I gave you a tank of diesel gas, would you put it in a tank or you'd

Matt Salesio: 00:20:56

say, Matt, what the heck's wrong with you?

Matt Salesio: 00:20:57

They got to give me some premium octane.

Matt Salesio: 00:20:59

What would you say?

Mike Forrester: 00:21:00

I just look at you sideways sideways wait a minute here, bro.

Mike Forrester: 00:21:05

You're setting me up for failure on this one.

Matt Salesio: 00:21:07

Yeah.

Matt Salesio: 00:21:07

Yeah.

Mike Forrester: 00:21:08

That's exactly, yeah, accurate.

Mike Forrester: 00:21:10

That's what we do without realizing it.

Mike Forrester: 00:21:12

So can, can you explain like what the tie is?

Matt Salesio: 00:21:16

Oh, 1000%.

Matt Salesio: 00:21:17

I can geek out on this stuff all day, Mike.

Matt Salesio: 00:21:19

I love it.

Matt Salesio: 00:21:21

So, uh, like we just said, you're not going to put diesel gas in a Ferrari tank.

Matt Salesio: 00:21:26

I want everyone to understand your body.

Matt Salesio: 00:21:27

Your vessel is a Ferrari, no matter what shape size color it is.

Matt Salesio: 00:21:31

Like that is your vessel.

Matt Salesio: 00:21:32

That is your one vehicle to move through this life and perform and show up.

Matt Salesio: 00:21:37

And in the, whether that's relationships or career, you need to make sure

Matt Salesio: 00:21:40

that that thing has the proper fuel.

Matt Salesio: 00:21:42

It needs to thrive.

Matt Salesio: 00:21:44

Okay.

Matt Salesio: 00:21:44

Most of the time.

Matt Salesio: 00:21:45

And I've been so guilty of this is I just think food is just sustenance.

Matt Salesio: 00:21:50

I just need to eat food to keep the lights on.

Matt Salesio: 00:21:53

But like through the enormity of studies and research, you can see

Matt Salesio: 00:21:55

all my nutrition books in the back.

Matt Salesio: 00:21:57

Like food is so much more than just a fuel source.

Matt Salesio: 00:22:01

It is information for your body to show or to tell you most of it how to operate.

Matt Salesio: 00:22:06

Greatest example is, uh, let's say your gut microbiome.

Matt Salesio: 00:22:09

We're going to get into this.

Matt Salesio: 00:22:10

I talked about it almost.

Matt Salesio: 00:22:11

Every podcast I get into, there's like trillions of bacteria and

Matt Salesio: 00:22:16

fungi and species down there doing all different things for your body.

Matt Salesio: 00:22:19

Your gut microbiome affects your skin, your mental health levels of inflammation,

Matt Salesio: 00:22:23

your digestion, your weight loss, your weight gain, your muscle, your sleep.

Matt Salesio: 00:22:27

It affects everything.

Matt Salesio: 00:22:28

And because you have such a diversity of bacteria in there, if you're just throwing

Matt Salesio: 00:22:32

food on the back burner and eating your chicken and rice every day, as I have,

Matt Salesio: 00:22:35

I'm not saying I'm better than you.

Matt Salesio: 00:22:36

I've done that.

Matt Salesio: 00:22:38

You're you're missing all those essential nutrients your body and

Matt Salesio: 00:22:40

bacteria need to make sure that you show up as a top performer to make

Matt Salesio: 00:22:44

sure you show up actually energized and have the real information to take

Matt Salesio: 00:22:48

you from here to here for the listeners who aren't who are not watching.

Matt Salesio: 00:22:52

It was like baseline to like outstanding.

Matt Salesio: 00:22:55

So, uh, it really is being mindful of eating a nice,

Matt Salesio: 00:22:57

diverse spread of foods that are.

Matt Salesio: 00:23:00

Eat your vegetables, eat your complex carbs, eat your diverse ranges of protein.

Matt Salesio: 00:23:03

Don't just get tunnel visioned into the chicken and rice because now you're

Matt Salesio: 00:23:06

getting your protein and your carbs and then forgetting about the rest.

Matt Salesio: 00:23:10

If you don't fuel your body right, your business is going to suffer, your

Matt Salesio: 00:23:13

relationships are going to suffer, your everything's going to suffer because

Matt Salesio: 00:23:17

you're not at a hundred percent.

Matt Salesio: 00:23:18

Imagine going through life on 50 percent or imagine running

Matt Salesio: 00:23:21

a Ferrari with diesel gas.

Matt Salesio: 00:23:22

It's the exact same thing.

Mike Forrester: 00:23:24

And so a lot of guys are working their way through anxiety, right?

Mike Forrester: 00:23:29

That's something that's just dogging them at certain times.

Mike Forrester: 00:23:33

What are some things as far as like the diet nutrition that we can do to put

Mike Forrester: 00:23:38

that further at bay to kind of have that upper hand in the fight against anxiety?

Matt Salesio: 00:23:44

I love that you're bringing up anxiety and food, Mike.

Matt Salesio: 00:23:47

I, uh, this is, this is so good.

Matt Salesio: 00:23:49

I actually just did a talk at a consulting firm specifically on food and anxiety.

Matt Salesio: 00:23:53

Uh, and one of the biggest things was when we find there's more inflammation

Matt Salesio: 00:23:57

throughout the body, the higher levels of anxiety a person is likely to experience.

Matt Salesio: 00:24:01

Now for a quick example.

Matt Salesio: 00:24:03

Crash course on what inflammation is.

Matt Salesio: 00:24:04

Inflammation is your body's defense mechanism to toxins and pollutants and

Matt Salesio: 00:24:07

anything that's not supposed to be in your body, your body uses inflammation.

Matt Salesio: 00:24:11

Think about it like a little fire inside to go and kill that toxin and

Matt Salesio: 00:24:14

remove it and get it the heck out.

Matt Salesio: 00:24:16

And inflammation is very good, providing it does its job, does what

Matt Salesio: 00:24:19

it needs to do, and then leaves.

Matt Salesio: 00:24:21

The problem is when it stays and then we continue to put fuel on that fire.

Matt Salesio: 00:24:24

That's when we're going to really start to see a problem.

Matt Salesio: 00:24:26

And because there's more inflammation in the body, like I said, more inflammation

Matt Salesio: 00:24:30

or more anxiety within the brain.

Matt Salesio: 00:24:32

So with food back to your question about what can we eat to reduce that

Matt Salesio: 00:24:35

inflammation, a lot of it goes down to lots of fibrous foods, lots of fruits and

Matt Salesio: 00:24:40

veggies because they have antioxidants, they create short chain fatty acids,

Matt Salesio: 00:24:43

which again, without getting to nutrition or to sciency, it helps again,

Matt Salesio: 00:24:47

reduce that inflammation systemically in the gut and throughout the body.

Matt Salesio: 00:24:51

So if we're able to eat foods that have an inflammatory or anti inflammatory

Matt Salesio: 00:24:55

effect, you can Google a whole list.

Matt Salesio: 00:24:56

You can check out my website.

Matt Salesio: 00:24:57

I got a bunch there.

Matt Salesio: 00:24:57

But if you're eating an anti inflammatory diet, you are able to

Matt Salesio: 00:25:01

help reduce that inflammation and not feel so frazzled and fiery.

Matt Salesio: 00:25:05

And get that anxiety back down to at least a different level of calm.

Matt Salesio: 00:25:09

So, uh, anti inflammatory foods for sure.

Matt Salesio: 00:25:11

And one kicker here, very in particular, I always say this, don't just add

Matt Salesio: 00:25:15

in those anti inflammatory foods.

Matt Salesio: 00:25:17

The key is to have an anti inflammatory lifestyle.

Matt Salesio: 00:25:20

So yes, you can add in all those great things.

Matt Salesio: 00:25:22

You can add in the turmeric shots, you can add in the goji berries,

Matt Salesio: 00:25:24

but are you removing the seed oils?

Matt Salesio: 00:25:26

Are you removing the refined grains?

Matt Salesio: 00:25:28

Are you still drinking alcohol on a daily basis?

Matt Salesio: 00:25:30

These are all things that are going to spike inflammation in the body.

Matt Salesio: 00:25:33

And no matter how much.

Matt Salesio: 00:25:34

Water.

Matt Salesio: 00:25:35

You're trying to put on the fire.

Matt Salesio: 00:25:36

If you keep fueling the fire, you're going to get caught in this limbo.

Matt Salesio: 00:25:39

So anti inflammatory foods have that extensively every single day, but

Matt Salesio: 00:25:44

then find ways to also reduce that inflammation by removing the root

Matt Salesio: 00:25:47

cause and anti inflammatory lifestyle.

Mike Forrester: 00:25:50

And then does that also hold like the same case for depression?

Mike Forrester: 00:25:56

Do you see that kind of showing up wrong, wrong foods or wrong?

Mike Forrester: 00:26:02

Um, Input, you know what I mean?

Mike Forrester: 00:26:06

Is it, is it like what we're eating can also feed the depression to make it worse?

Matt Salesio: 00:26:12

I would imagine my, I haven't dove too deep

Matt Salesio: 00:26:14

into the research on depression.

Matt Salesio: 00:26:15

However, I will say this when I do see studies talking about inflammation

Matt Salesio: 00:26:19

and anxiety, depression is usually a point, um, that they're trying to make

Matt Salesio: 00:26:23

as well within that realm of research or within that body of research.

Matt Salesio: 00:26:27

But again, like without even getting sciencey, how do you feel if you

Matt Salesio: 00:26:30

eat a really nourishing meal versus if you eat a really bad meal?

Matt Salesio: 00:26:33

Like sometimes we don't need to dive too deep into the science and just

Matt Salesio: 00:26:36

look at the absolute base baseline.

Matt Salesio: 00:26:38

If we're eating foods that make us feel good, great.

Matt Salesio: 00:26:41

Keep doing that.

Matt Salesio: 00:26:42

But if you're eating foods that make you feel tired, give you brain fog, just

Matt Salesio: 00:26:45

steal your energy, stay away from those.

Matt Salesio: 00:26:47

So yes, science is really key as well, but make sure you check in

Matt Salesio: 00:26:51

with how you feel too, because that's a really big indicator for you.

Mike Forrester: 00:26:55

Yeah, I totally get that, man.

Mike Forrester: 00:26:57

And it's, I think being aware.

Mike Forrester: 00:27:00

Of how you feel rather than just like you talked about, just seeing it as

Mike Forrester: 00:27:03

nourishment and just consuming stuff, it was just like, fork it over calories.

Mike Forrester: 00:27:09

I just need something.

Mike Forrester: 00:27:10

It's like, no, no, no.

Mike Forrester: 00:27:11

They don't all act the same, you know, going back to like the Ferrari.

Mike Forrester: 00:27:15

Not all meals are Ferrari some are, you know, like a dump truck and

Mike Forrester: 00:27:19

just leave you in a worst state.

Mike Forrester: 00:27:22

Well, so what do you see as far as like guys are doing?

Mike Forrester: 00:27:28

That either they're not doing enough of, you know, that's, that's being

Mike Forrester: 00:27:33

harmful, um, or something they're doing too much of that can be detrimental.

Mike Forrester: 00:27:38

Like what would you say, Hey, these are a couple things as far as like the wellness

Mike Forrester: 00:27:43

kind of specifically around nutrition, um, that, that we could do that would change

Mike Forrester: 00:27:49

it, you know, like hydration or the food or like, what would you, you suggest Matt

Matt Salesio: 00:27:54

specifically around nutrition?

Matt Salesio: 00:27:56

Yeah.

Matt Salesio: 00:27:57

Let me think about that.

Matt Salesio: 00:28:00

I would say number one.

Matt Salesio: 00:28:02

Here's a good one.

Matt Salesio: 00:28:03

Here's a good one.

Matt Salesio: 00:28:03

And then we'll, we'll keep tacking it along.

Matt Salesio: 00:28:05

Guys tend to overeat.

Matt Salesio: 00:28:07

Guys tend to overeat because more food, more calories means bigger muscles.

Matt Salesio: 00:28:11

That's just what we've been taught.

Matt Salesio: 00:28:13

It's like embedded into our code or into our brain.

Matt Salesio: 00:28:17

So eating to the point where you're content, Is fantastic because when you

Matt Salesio: 00:28:21

start overeating, that's when the, uh, what do you call acid reflux gets in.

Matt Salesio: 00:28:26

That's when your gut isn't able to digest properly.

Matt Salesio: 00:28:28

You're going to feel lethargic and tired and just fatigued.

Matt Salesio: 00:28:31

Your gut is a nice, holy space to fuel your body.

Matt Salesio: 00:28:34

Don't bombard it like an employee that you would just tack everything on.

Matt Salesio: 00:28:38

So number one is watching that overeating and understanding where

Matt Salesio: 00:28:41

that overeating is coming from.

Matt Salesio: 00:28:43

Uh, sometimes it's just, you know, for egotistics, you want to, or egotistical,

Matt Salesio: 00:28:46

you want to build on that muscle.

Matt Salesio: 00:28:48

At the same time, it could come from, you're procrastinating.

Matt Salesio: 00:28:50

You're not dealing with trauma.

Matt Salesio: 00:28:51

You're not dealing with, uh, the demons in the closet.

Matt Salesio: 00:28:54

It's just an escape for you.

Matt Salesio: 00:28:56

So overeating can stem from a lot of different things.

Matt Salesio: 00:28:59

But once you remove that overeating, it allows you to see other

Matt Salesio: 00:29:02

areas of your life to focus on.

Matt Salesio: 00:29:03

So that's number one.

Matt Salesio: 00:29:05

The number two is, um, chill on the protein, especially from the animals.

Matt Salesio: 00:29:10

Uh, look, I.

Matt Salesio: 00:29:12

I used to be heavy into the gym.

Matt Salesio: 00:29:13

I used to eat way too much steak, way too much eggs.

Matt Salesio: 00:29:18

And a lot of the times, again, this is a very polarizing view.

Matt Salesio: 00:29:21

Most people won't agree with me.

Matt Salesio: 00:29:22

The degree to which we are eating animal protein is a

Matt Salesio: 00:29:25

little too high for my liking.

Matt Salesio: 00:29:26

I'm not saying you need to be a full blown vegan, however, diversify your

Matt Salesio: 00:29:30

protein sources because number one, if you're eating beans and legumes.

Matt Salesio: 00:29:34

Those are fantastic sources of protein that also help reduce that inflammation.

Matt Salesio: 00:29:38

They have fiber, which nourishes your gut bacteria.

Matt Salesio: 00:29:41

And they also have this specific, or it really targets a specific bacteria

Matt Salesio: 00:29:45

in your gut called bifidobacteria that increase the diversity of

Matt Salesio: 00:29:48

your back of your gut bacteria.

Matt Salesio: 00:29:50

And more diverse your gut is, the healthier you are, the healthier

Matt Salesio: 00:29:53

your brain will feel, the healthier your mental health will feel.

Matt Salesio: 00:29:55

Hallmark to a good health or a healthy body is diversity.

Matt Salesio: 00:29:59

So beans and legumes have some tofu.

Matt Salesio: 00:30:02

You'll be fine.

Matt Salesio: 00:30:03

I promise.

Matt Salesio: 00:30:03

I eat tofu every single day and people always ask me in the gym, how, how

Matt Salesio: 00:30:07

were you the way you are without eating a stitch of animal protein?

Matt Salesio: 00:30:10

It's because a lot of the conventional ways that men have been taught to eat.

Matt Salesio: 00:30:14

You're overeating animal protein.

Matt Salesio: 00:30:16

Some of those things can really throw us a wrench because we're just

Matt Salesio: 00:30:19

mindlessly and blindly accepting them.

Matt Salesio: 00:30:22

So diversify those protein sources.

Matt Salesio: 00:30:23

That would be number one.

Matt Salesio: 00:30:25

And then number two, guys, eat your fricking veggies, eat your veggies.

Matt Salesio: 00:30:29

I, we always are chicken and rice guys.

Matt Salesio: 00:30:33

I know all my friends just do chicken and rice and we always forget that vegetables

Matt Salesio: 00:30:38

and fruits, those things are the information information our body needs.

Matt Salesio: 00:30:42

Um, and I know it sounds so simple, eat your fruits and vegetables, but whenever

Matt Salesio: 00:30:46

I get clients or whenever I get new people telling me, Oh, do I need to do

Matt Salesio: 00:30:49

this specific thing or this supplement or this and that it's like, are you

Matt Salesio: 00:30:52

doing the baseline first, we're talking about an elitist mentality when you're

Matt Salesio: 00:30:57

still playing at the rookie level.

Matt Salesio: 00:30:59

I always make sure the foundation is in play.

Matt Salesio: 00:31:01

And if the, if you're eating fruits and vegetables, you have your diverse sources

Matt Salesio: 00:31:04

of protein, you're not overeating, then if you still feel bad, okay, let's,

Matt Salesio: 00:31:08

let's dive in a little bit deeper.

Matt Salesio: 00:31:10

But majority of people don't even set the foundation before

Matt Salesio: 00:31:12

they start going super granular.

Matt Salesio: 00:31:14

So that's why I always say, do the basics, establish a great

Matt Salesio: 00:31:17

foundation as simple as it is.

Matt Salesio: 00:31:19

And sometimes you're already fine just by doing the basics.

Mike Forrester: 00:31:23

Well, I'm going to touch on a different thing.

Mike Forrester: 00:31:25

That's a basic and something I think that we overlook Matt and I used to discredit

Mike Forrester: 00:31:30

man was getting four hours of sleep a night, not understanding what long term,

Mike Forrester: 00:31:35

you know, harm and damage that did.

Mike Forrester: 00:31:38

And a lot of us are like, You know, you talked about netflix earlier, man, we

Mike Forrester: 00:31:42

just binge netflix or scroll tiktok, you know, whatever kind of mindless

Mike Forrester: 00:31:46

medicating that we're doing to, you know, kind of forget about the challenging day.

Mike Forrester: 00:31:52

How important is sleep?

Mike Forrester: 00:31:55

To like that healthy lifestyle that's going to be energized and

Mike Forrester: 00:32:00

just, you know, in the direction that we want to go instead of

Mike Forrester: 00:32:05

slothful, lethargic, just kind of,

Mike Forrester: 00:32:09

you know, just, man, how important is sleep in that?

Matt Salesio: 00:32:13

Honestly, I would put sleep above nutrition and it's going to

Matt Salesio: 00:32:17

sound much, or it's, it's a little bit different than most people say, because

Matt Salesio: 00:32:21

sleep is always the first thing we put on the back burner work gets busy.

Matt Salesio: 00:32:24

You want to see your girlfriend.

Matt Salesio: 00:32:25

You want to just take back time in the day.

Matt Salesio: 00:32:27

What's the first thing to go sleep when we, everyone knows what it's like

Matt Salesio: 00:32:31

when you wake up the next morning on four hours of sleep, you feel like.

Matt Salesio: 00:32:35

Garbage.

Matt Salesio: 00:32:35

Now, when you start sleeping back to seven hours, you will be surprised

Matt Salesio: 00:32:41

how fast your mood clears up.

Matt Salesio: 00:32:43

The irritability goes away.

Matt Salesio: 00:32:45

Your digestion can improve.

Matt Salesio: 00:32:47

Your body's systemic inflammation can actually reduce a little bit because if

Matt Salesio: 00:32:50

you think about sleep, Mike, Sleep is the only time when you're not doing anything.

Matt Salesio: 00:32:55

Sleep is designed for your body to rest, digest, repair, and heal.

Matt Salesio: 00:32:59

And if you're giving it such a short window to do that, obviously

Matt Salesio: 00:33:03

you're not going to heal.

Matt Salesio: 00:33:04

Obviously you're not giving it the space and the container it needs to do so.

Matt Salesio: 00:33:08

So, just that sheer understanding, like that's your body's healing period.

Matt Salesio: 00:33:12

Prioritize that if it really is important for you to improve your digestion,

Matt Salesio: 00:33:16

heal, heal that skin, lose that weight.

Matt Salesio: 00:33:19

Prioritize that sleep.

Matt Salesio: 00:33:20

Number one.

Matt Salesio: 00:33:21

And what's really cool about sleep deprivation as well.

Matt Salesio: 00:33:23

And this really gets into habits and consistency and is why people can't

Matt Salesio: 00:33:26

stay consistent is we see that after just one night of sleep deprivation,

Matt Salesio: 00:33:29

the logical part of your brain, the prefrontal cortex shuts off.

Matt Salesio: 00:33:33

It just stops.

Matt Salesio: 00:33:34

But the cool thing is that your reward center, your limbic brain responsible

Matt Salesio: 00:33:39

for seeking pleasure and dopamine and all those other bad things, it

Matt Salesio: 00:33:42

gets lit up like a Christmas tree.

Matt Salesio: 00:33:44

So now we have all these people walking around sleep deprived, wondering

Matt Salesio: 00:33:47

why they can't stay consistent with their meal plan, why they can't stay

Matt Salesio: 00:33:50

consistent with the gym, why they're always reaching for the cake, why

Matt Salesio: 00:33:52

they're always watching the Netflix and why they're not engaging in the habits

Matt Salesio: 00:33:55

that are actually beneficial for them.

Matt Salesio: 00:33:56

for them.

Matt Salesio: 00:33:57

You're going to get stuck in this negative cycle of sleep deprivation, bad habits,

Matt Salesio: 00:34:01

bad actions, and then it keeps going.

Matt Salesio: 00:34:04

So prioritizing sleep again allows your brain to start functioning in a way

Matt Salesio: 00:34:07

that's going to have it on your team rather than you trying to play against

Matt Salesio: 00:34:11

it because you're battling dopamine, you're battling that reward center.

Matt Salesio: 00:34:15

So you're much more in a place of consciousness versus just disconnect

Matt Salesio: 00:34:19

and living your day on autopilot.

Matt Salesio: 00:34:21

So sleep is very good for And the fact that your brain is going to work better.

Matt Salesio: 00:34:24

You're going to make better actions and decisions.

Matt Salesio: 00:34:26

You're going to feel more refreshed and that all ties into that as well.

Matt Salesio: 00:34:29

And it gives your body the space to heal.

Matt Salesio: 00:34:31

Sleep is it's monumental.

Matt Salesio: 00:34:33

It's so monumental.

Matt Salesio: 00:34:34

I used to do the same thing six hours a day.

Matt Salesio: 00:34:37

I used to sometimes do four because I, when I was a kid, I heard the

Matt Salesio: 00:34:39

rock did four and I was like, I'm going to be like the rock.

Matt Salesio: 00:34:41

I'm going to do that.

Matt Salesio: 00:34:43

I'm going to wake up at 4 a.

Matt Salesio: 00:34:44

m.

Matt Salesio: 00:34:44

Stupid idea.

Matt Salesio: 00:34:45

It's horrible.

Matt Salesio: 00:34:46

I now sleep seven hours.

Matt Salesio: 00:34:47

I get more work done.

Matt Salesio: 00:34:49

I feel much better.

Matt Salesio: 00:34:50

I'm much more present in my relationships with my friends

Matt Salesio: 00:34:53

or whether it's my girlfriend.

Matt Salesio: 00:34:54

I'm able to stay awake and engaged and present in it.

Matt Salesio: 00:34:57

So it really does have a spillover effect, providing you give your

Matt Salesio: 00:35:00

body the space in the breathing room during that sleep for you

Mike Forrester: 00:35:05

and I can think of So many instances, Matt, where it was

Mike Forrester: 00:35:09

like, made it through the week, Friday night, up late, Saturday night, up late.

Mike Forrester: 00:35:14

So it's not just one night of sleep deprivation, but it was two nights

Mike Forrester: 00:35:19

back to back, whether it was, you know, Gaming or going out with friends or

Mike Forrester: 00:35:25

whatever the case was, or just being, you know, Netflix and chill, dude,

Mike Forrester: 00:35:30

there were so many times of that.

Mike Forrester: 00:35:33

How long does it take us to recover from even like one night of sleep

Mike Forrester: 00:35:37

deprivation to get back to that baseline?

Matt Salesio: 00:35:40

Oh, the exact number.

Matt Salesio: 00:35:42

I'm not too certain.

Matt Salesio: 00:35:43

I will have to follow up with you on that.

Matt Salesio: 00:35:45

But what's really interesting.

Matt Salesio: 00:35:47

What you said with the back to back sleep deprived nights is we can

Matt Salesio: 00:35:51

accumulate what we call sleep debt.

Matt Salesio: 00:35:53

So like a great example for a new family just had a baby.

Matt Salesio: 00:35:58

They're not going to be sleeping for a while.

Matt Salesio: 00:36:00

That sleep debt can be accumulated in a compound interest.

Matt Salesio: 00:36:04

If you're sleep deprived seven nights a week, it's not just, you're not

Matt Salesio: 00:36:07

just sleep deprived from Thursday, you're sleep deprived from Thursday,

Matt Salesio: 00:36:10

Wednesday, Tuesday, Monday, and that all builds up to a really big sleep debt.

Matt Salesio: 00:36:15

So it is very dangerous and it's very important that we understand.

Matt Salesio: 00:36:19

What we are doing when we are putting that sleep on the back burner, don't accumulate

Matt Salesio: 00:36:23

this debt that you don't want to pay off.

Matt Salesio: 00:36:25

If that makes sense.

Mike Forrester: 00:36:26

Yeah, that totally makes sense.

Mike Forrester: 00:36:28

And it's one of, you know, some debts you can't really get out of very quickly.

Mike Forrester: 00:36:34

That is not a debt you want to get into.

Mike Forrester: 00:36:36

And I'll say that from personal experience, because it's like, I'm,

Mike Forrester: 00:36:39

I'm working on reclaiming my health.

Mike Forrester: 00:36:41

And that was a large part of it because like you talked

Mike Forrester: 00:36:43

about, that was the first cut.

Mike Forrester: 00:36:46

Was I want to fit this stuff in, or I just want to medicate or whatever

Mike Forrester: 00:36:51

sleep was the first thing to go, man.

Mike Forrester: 00:36:53

And, uh, yet, like you've talked about, it's the bedrock there.

Mike Forrester: 00:36:57

What are some things that I can do, Matt?

Mike Forrester: 00:37:00

Now that you've said, Hey, this is, this is vital.

Mike Forrester: 00:37:03

What are some things that I can do to improve my sleep?

Mike Forrester: 00:37:06

Yeah.

Matt Salesio: 00:37:08

The best piece of advice that I would give you right

Matt Salesio: 00:37:10

now is a good night of sleep.

Matt Salesio: 00:37:12

Starts from the moment that you wake up and let me explain that now, when

Matt Salesio: 00:37:16

we wake up, if we are constantly on our technical devices from the moment

Matt Salesio: 00:37:21

we open our eye to the moment we shut our eye, you are giving your brain a

Matt Salesio: 00:37:25

constant barrage of dopamine and super stimulation that is a massive indicator

Matt Salesio: 00:37:31

of how well you're going to sleep if you're in the digital world, continually

Matt Salesio: 00:37:35

stimulating your brain all the way till you go to bed, you're telling your brain

Matt Salesio: 00:37:39

to go from 100 miles an hour to zero.

Matt Salesio: 00:37:41

It doesn't work like that.

Matt Salesio: 00:37:42

We need to find ways to detach from the digital world and step

Matt Salesio: 00:37:46

into the analog world and AKA the real world before we go to bed.

Matt Salesio: 00:37:50

So that way we know it's okay.

Matt Salesio: 00:37:51

Let's slow down the brain a little bit.

Matt Salesio: 00:37:53

Let's slow down the thinking a bit.

Matt Salesio: 00:37:55

Let's be present.

Matt Salesio: 00:37:56

Let's make our eyes rest a second.

Matt Salesio: 00:37:58

And that's the other thing with blue light, as everyone

Matt Salesio: 00:38:00

talks about blue light, that is absolutely so key to sleeping well.

Matt Salesio: 00:38:04

Even if you're in a dark room, but you're on your screen, that blue

Matt Salesio: 00:38:07

light is triggering serotonin and cortisol in your body, telling

Matt Salesio: 00:38:10

you to wake up and stay awake.

Matt Salesio: 00:38:13

So even if you shut it off 10, 20 minutes, those, you just confuse

Matt Salesio: 00:38:16

the circadian rhythm in your body.

Matt Salesio: 00:38:18

They think it's daytime.

Matt Salesio: 00:38:19

It just got sunlight.

Matt Salesio: 00:38:21

It thinks it's ready to go.

Matt Salesio: 00:38:23

So that's, so, um, the stimulation of tech.

Matt Salesio: 00:38:27

That's one of the first things you can understand as you go throughout your

Matt Salesio: 00:38:29

day, from the moment you wake up to you go to bed, make sure you check it.

Matt Salesio: 00:38:32

And you're living as much in the analog world, if not more than the digital world.

Matt Salesio: 00:38:36

And when I say analog world, that's like conversations with people

Matt Salesio: 00:38:39

at lunch, reading a book, just going out and enjoying nature.

Matt Salesio: 00:38:42

That's analog world.

Matt Salesio: 00:38:43

That's important for sleep.

Matt Salesio: 00:38:45

The other thing is understanding your circadian rhythm.

Matt Salesio: 00:38:48

Your circadian rhythm is the biological clock that us humans have evolved with,

Matt Salesio: 00:38:52

with the universe or with the world.

Matt Salesio: 00:38:54

We wake in the morning when the sun's out and we sleep in the night when

Matt Salesio: 00:38:57

the wolves and the bears and all that other stuff is out and we can't

Matt Salesio: 00:38:59

see because they have night vision.

Matt Salesio: 00:39:00

We want to be in our homes.

Matt Salesio: 00:39:03

So the problem is though, in our day and age, our circadian

Matt Salesio: 00:39:06

rhythm can get really wonky.

Matt Salesio: 00:39:07

It can get really confusing.

Matt Salesio: 00:39:09

There's certain things that trigger our body to act in alignment

Matt Salesio: 00:39:12

with our circadian rhythm, like sunlight and like moonlight.

Matt Salesio: 00:39:15

Like light and dark that tells our body what hormones to release, which is really

Matt Salesio: 00:39:19

cool to see your body is designed to trigger cortisol and serotonin in the

Matt Salesio: 00:39:22

morning to get you up and go find food.

Matt Salesio: 00:39:25

But at night it's designed to trigger melatonin and GABA to make

Matt Salesio: 00:39:28

sure that you can sleep and repair.

Matt Salesio: 00:39:30

So if you're taking actions that confuse that rhythm, drinking caffeine late in the

Matt Salesio: 00:39:34

day, you're eating food at 10 PM at night.

Matt Salesio: 00:39:37

Those things are not supposed to happen at night.

Matt Salesio: 00:39:39

Cause your body's not, it's not designed to take that.

Matt Salesio: 00:39:42

Find out what ways to live in alignment with that circadian

Matt Salesio: 00:39:45

rhythm is absolutely huge.

Matt Salesio: 00:39:47

So don't eat in the middle of the night.

Matt Salesio: 00:39:48

Don't drink coffee super late.

Matt Salesio: 00:39:49

Don't, um, super stimulate yourself all the time.

Matt Salesio: 00:39:52

Look in your day throughout the entire day and understand that as

Matt Salesio: 00:39:57

you're doing certain actions, it will affect your sleep to a certain extent.

Matt Salesio: 00:40:00

So it's really be to really be mindful of that, I think is a huge

Matt Salesio: 00:40:02

thing for improving that sleep.

Mike Forrester: 00:40:05

So you're saying don't drink a monster and scroll.

Mike Forrester: 00:40:09

Before I go to bed.

Mike Forrester: 00:40:10

Is that what I'm hearing, Matt?

Matt Salesio: 00:40:11

Roughly, Mike, you captured roughly what it was.

Matt Salesio: 00:40:14

Yeah.

Mike Forrester: 00:40:16

I love that.

Mike Forrester: 00:40:16

But that is, I know so many people that do that kind of thing where it's just, yep.

Mike Forrester: 00:40:21

I drink caffeine or whatever.

Mike Forrester: 00:40:23

Any, the stimulation, you don't think about it and it just becomes this

Mike Forrester: 00:40:27

constant wave where it's like the debt that you talked about that sleep debt

Mike Forrester: 00:40:31

and the deprivation and then it impacts.

Mike Forrester: 00:40:34

Everything, but we just become so used to that being our norm rather than

Mike Forrester: 00:40:41

looking for, how do I want to show up?

Mike Forrester: 00:40:44

How can I show up and making those changes?

Mike Forrester: 00:40:47

So Matt, dude, I appreciate you sharing all that stuff, the action steps that

Mike Forrester: 00:40:51

we can take to, you know, show up in our best position with all the wisdom

Mike Forrester: 00:40:59

and the knowledge that we have and the energy and everything by making nutrition

Mike Forrester: 00:41:03

changes and, and sleep habit changes.

Mike Forrester: 00:41:06

Dude, it's.

Mike Forrester: 00:41:07

Amazing.

Mike Forrester: 00:41:07

I appreciate that.

Mike Forrester: 00:41:09

Um, would you mind sharing how guys can connect with you

Mike Forrester: 00:41:12

outside of the podcast here?

Matt Salesio: 00:41:14

Yeah.

Matt Salesio: 00:41:15

Yeah.

Matt Salesio: 00:41:15

Mike, thank you for honestly, number one, having me fantastic.

Matt Salesio: 00:41:17

Oh, this was a great conversation.

Matt Salesio: 00:41:19

I, uh, I genuinely enjoyed it, uh, for guys looking to connect, uh,

Matt Salesio: 00:41:23

the best place to see everything I got going on is my website,

Matt Salesio: 00:41:26

rviveofficial.ca - R V I V E official.

Matt Salesio: 00:41:30

ca.

Matt Salesio: 00:41:31

That's where I got my podcast, my social handles, my YouTube, all the

Matt Salesio: 00:41:34

programs that we offer at RVIVE.

Matt Salesio: 00:41:36

So that is like my main hub.

Matt Salesio: 00:41:38

Check that out.

Matt Salesio: 00:41:39

Uh, but other than that, my Instagram is where I'm most active.

Matt Salesio: 00:41:42

Uh, M A T T S A L E S I O.

Matt Salesio: 00:41:44

It's my name everywhere on social media.

Matt Salesio: 00:41:46

And yeah, shoot me a DM, shoot me a comment.

Matt Salesio: 00:41:48

I will answer.

Matt Salesio: 00:41:49

I'm always involved and, uh, can't wait to connect.

Matt Salesio: 00:41:52

But yeah, Mike, thanks again, man.

Matt Salesio: 00:41:53

This was fantastic.

Matt Salesio: 00:41:55

, Mike Forrester: my pleasure, my friend.

Matt Salesio: 00:41:56

And, uh, thanks for all the wisdom that you've shared today.

Matt Salesio: 00:41:58

I really appreciate it.

Matt Salesio: 00:42:00

Anytime.