We are here because we know the outcomes in our lives are within our control.

That taking absolute ownership of how we eat, sleep, train, think and connect with each

other is how we'll optimize our health and happiness.

That chasing excellence is how we grab hold of what is possible.

Our mission is to live on the run.

Always chasing.

Never stop.

Go!

Yo, Patrick here with a quick introduction to this week's show as we've done a handful

of times.

Now we're doing a benchmark episode.

Benchmark is when I go through the archives of the show and find some of the keystone

conversations that we've had, some of the things that really underpin many of the conversations

we've had here on the show and resurface them because obviously a lot of folks have found

the show since then.

This time around we're going to go back to, we're going to stick with our five factors

of health as we've been doing for the last few benchmarks.

This time we're going to focus on our conversation that we had in December of 2018, all about the

10 principles of sleep.

In this episode we talk about things like avoiding caffeine after noon, getting the lights

out by 10pm seeking complete darkness and silence, waking up without an alarm if possible

and while it's worth spending money on a great pillow bed and blanket without further ado.

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