How I Get Sleep At Night

It’s all about routine!

There are lifetime insomniacs out there, I get it, but there are different ways  to rid the insomnia and I’ve come up with a list of ways to lull yourself into the dream world.  Will this work for everyone? Obviously not, but one little thing could possibly change your sleeping pattern for the better.

Number 1: Get yourself an app that plays a variety of sounds.

I’m not going to name any apps because obviously I don’t get paid for it (LOL), but the sounds I’m talking about can go from small streams of water, to blizzard windstorms, fire crackling, thunderstorms, city rain, light snow, chimes, sounds of the jungle, etc.  If you want to know the app I’m talking about, please shoot a comment below!

Number 2: Meditation!

I will absolutely recommend the app on this one and it’s by Glen Harold (Meditation).  Some are free, which is great, and some you may have to pay 2.99$ for it, but it’s absolutely worth the price.  Some are very very effective such as the Chakra meditation and Lucid Dream.  I recall actually going into a very deep state of hypnosis during my massage while listening to the Chakra.  Afterward, I had this overwhelming sense of calmness come over me and five minutes later it loopholed into pure joy.  That had to be the deepest I’ve ever gone.

Number 3: Reading.

Yeah, perhaps a bit old fashioned as most individuals can read a book during the day and fall asleep, but not only does this work, but it’s beneficial.

Scientific studies have said that you’re more prone to remember something an hour before you go to sleep compared to the rest of the day by 6 TIMES! Has anyone ever been that person who watched a scary movie….let’s say “Freddy Kruger,” and he just so happened to be haunting the hell out of you in the dream? Exactly.  Another example, watch a video on YouTube.  Hmmm….watch a video flying a First-Class suite on Singapore Airlines to your ultimate destination. Right before you go to sleep….

Number 4: Herbalife Sleep Now

Obviously there are a number of different things out there that you can use in supplement form, but I’ve actually seen the best results with Herbalife’s Sleep Now. Melatonin, which helps control your sleep and wake cycles, is the main ingredient. You also have a variety of extracts from flowers, cinnamon bark, and Amla Extract, which has resounding health benefits just like echinacea (http://superfoodprofiles.com/health-benefits-of-amla).

The Ultimate Accessory: Bluetooth Soundlink

Have this playing somewhere in your room and control it by phone.  Set the sounds and put your meditation app on before putting your phone on a charger outside your room (no during-the-night-distractions). I can tell you right now that the ultimate sleep killer is looking at your phone.

Tim Ferris also has a couple of things that help him.

“Honey + Apple Cider Vinegar or Yogi Soothing Caramel Bedtime Tea or California Poppy Extract

Honey + ACV: My go-to tranquilizer beverage is simple: 2 tablespoons of apple cider vinegar (I use Bragg brand) and 1 tablespoon honey, stirred into 1 cup of hot water. This was taught to me by the late and great Seth Roberts, PhD. Some of his readers also noticed large and immediate strength improvements in exercise after a few days of using this pre-bed cocktail.

Yogi Soothing Caramel Bedtime Tea: If you’re trying to avoid sugar (honey), this is an alternative.

Visual Overwriting

“Visual overwriting” is what I do right before bed to crowd out anything replaying or looping in my mind that will inhibit sleep (e.g., email, to-do lists, an argument, “I should have said . . .”

Hopefully one of these will help you on your journey to getting better sleep.

Paul Levesque (Triple H) On Jetlag & Worrying Won’t Do A ‘God Damn’ Thing.

With a colossal flight approaching in April (Bangkok-Singapore-Japan-Los Angeles-Arizona) and coming back, I continue to ask myself, “how the hell can I beat the jet lag?”  I carefully planned out my trip and even coming back, but with an even bigger trip to Hawaii looming large and a soon-to-be-debacle of a return flight, there’s no escaping the madness of what’s about to happen, or is there?

Famous WWE Wrestler “Triple H” has a way of breaking this so-called jet lag.

“During his peak travel period, Paul traveled 260+ days per year, performing in a different city each night.

Here is one of his rules:
Triple H: “When I landed, I would check into the hotel. The second we checked in, I’d ask them: ‘Is the gym open? Can I go train?’ Even if it was to get on a bike and ride for 15 minutes to reset things. I learned early that it seemed any time I did that, I didn’t get jet lag.”
TF: This absolutely seems to work, even if done at 1 a.m. and for 3 to 5 minutes. I don’t know the physiological mechanism, but I use it.”

For those who do unrelenting traveling for competitions and even for business, TRY IT!

Also, there was a fight between Floyd Mayweather and Marquez several years ago and Triple H was actually part of Floyd’s “the money team.”  Well, Mayweather asked to see Triple H and his wife at the time went back stage to say what’s up.  Floyd, with a fight looming within about an hour, was lounged out on the couch watching a basketball game.  After a few minutes, and even a couple of attempts, Triple H told Floyd, “Ok, Floyd, have a great flight.  We’re gonna get outa here.”

Floyd retorted, “you don’t have to leave, man! Have a seat!”

Triple H said, “aren’t you worried and nervous?”

Floyd responded, “either I’m read or I’m not.  Worrying isn’t gonna do a god damn thing.”

Wow….that’s a very unnerving way to put it, but Floyd went out and pounded Marquez unanimously after a 1-2 years layoff to claim a title (correct me if I’m wrong).

And there you have it! A story for the ages and something that could perhaps help you rampant travellers.

Be sure to like, comment and share!

Tim Ferris: Slow Carb Diet

“Many people lose hope when trying to lose weight. – Tim Ferris

Fortunately, it doesn’t need to be complicated.  There are a lot of people out there, gym junkies and all, who question themselves about how many carbs to eat.

The basic rules are simple, all followed 6 days per week:

Rule #1: Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains (yes, including quinoa). If you have to ask, don’t eat it.  This kills for me because sometimes I would throw rice into my diet – the Thai diet.  This is very pivotal for the majority of Thai people, even including one of my students who doesn’t like her shape.  Well, she eats rice three times a day with her meals.  Boom.

Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. Good news: You already do this.  Example, with a busy teaching schedule such as mine, I always prepare my trips on Friday (the day before the madness) so I know not only what I’m going to eat, but how I’m going to get there.  I buy my almonds and avocados the night before, get my salad after I workout in the morning, and get my main meal for the day that lasts me all the way until 6:40pm.  Time to stay away from the rice!

Rule #3: Don’t drink calories. Exception: 1 to 2 glasses of dry red wine per night is allowed.

Rule #4: Don’t eat fruit. (Fructose → glycerol phosphate → more body fat, more or less.) Avocado and tomatoes are allowed.  Yeah, we were told our lives to eat 2-4 servings (plus or minus) of fruit along with a ton of grains.  Oops.

Rule #5: Whenever possible, measure your progress in body fat percentage, NOT total pounds. The scale can deceive and derail you.

Rule #6: Take one day off per week and go nuts. I choose and recommend Saturday. This is “cheat day,” which a lot of readers also call “Faturday.” For biochemical and psychological reasons, it’s important not to hold back. Some readers keep a “to-eat” list during the week, which reminds them that they’re only giving up vices for 6 days at a time.”

See, now that isn’t so bad, right?  Speaking of cheat days, one of my students declared Sunday his cheat day.  He literally goes into a shopping center for a few hours and loses it.  I never really had a cheat day throughout my week (although cheat meals are more common), however, I will closely consider this.

Hope this works for everyone!

 

Joe De Sena – Co-Founder of Spartan/Death Race & His Story Behind It All

I was talking to someone on my blog earlier about ultramarathons after being introduced to them by a passerby at my investing job (better way of just tying myself down to ‘job’), and the madness that goes on in these particular marathons are bananas.

Joe De Sena, in particular, finished the Badwater Ultramarathon (135 miles at over 120°F/49°C), Vermont 100, and Lake Placid Ironman—all in the same week.

Ummm…..what did you just say?

Let’s put these races into perspective, shall we?

 

The hottest air temperature ever recorded in Death Valley was 134 °F (56.7 °C).  Bad water is the lowest point in the continental United States, which is Death Valley.

I’ll.  Be.  Damned!

Watching this really hit that soft spot in me.  Seeing people overcome tragedy, MS, along with so many disorders that wreak havoc on the lives of millions worldwide….and be able to commit to finishing the ironman is the most incredible GIFT ever.  What does this do? Well, it’s just like Tough Mudder, right? My friends always said, “why did you do it?”  Because since that, my life has completely changed because I had a fortified mental barrier that was tormenting my life and degrading myself, my true self-worth.

What’s even more incredible is the first person who crossed the finish line for the women was Heather Jackson (proud Herbalife sponsor).  Congrats, Heather!

Now back to Joe.  I don’t even have to show the Vermont 100 because you obviously know it deals with 100 miles/km.  I will show you an excerpt from Tim Ferris’ book – The Tools of Titans…

“WHY HE STARTED TACKLING INSANE EVENTS WHILE WORKING ON WALL STREET

“You make and lose $30K, $40K in minutes screwing up an order or having customers tell you that they are no longer going to deal with you. It was very stressful business. [I wanted] to get back to the core of life. . . . [A friend] said, ‘Well, you could die. There is this one—the Iditarod in Alaska. They do it in the middle of the winter, it is by foot, and it is 30 below. But, you have to —’ ‘Sign me up. I have to do it.’ I had to get back to this place where you just want water, food, and shelter. All the craziness of my life—this Wall Street life I had taken on—would go away, would melt away.”

Excerpt From: Timothy Ferriss & Arnold Schwarzenegger. “Tools of Titans.” iBooks. https://itunes.apple.com/us/book/tools-of-titans/id1149615754?mt=11

These types of thing don’t test you, they break you.  All the problems in all the categories of your life are literally up in flames during races like these.  After you finish this gauntlet, you go back home and realize that those seemingly, monstrous problems are now microscopic compared to the rampant fatigue, faint-feeling you had had during the race.

This is why I do it.  This is why in April I’m doing Tough Mudder in Arizona/April.  Spartan Race – Singapore/May. Spartan Race – Malaysia/3rd quarter.  Tough Mudder – Bali, Indonesia/October.

I will continue to break myself….

Dark Chocolate: Probiotic, Heart Benefits, Antioxidants, Good Fat = Love

The first time I ate dark chocolate I spat it out and said, “THIS STUFF ISN’T REAL!”

My mom smacked me in the mouth a few times and said, “boy, if you do that again, I’ma whip you.”

I’ve always been a kit-kat, twix, and butterfingers kind of guy.  Milk chocolate, however, is not as good as a dark chocolate.  Actually, milk chocolate has nowhere near the unbelievable amount of benefits dark chocolate has (and I’m not talking about the processed junk that most American factories saturate stores with). I’m talking about the dark chocolate from Belgium and Switzerland.

Without further ado, let’s go over some of the unbelievable benefits it has.

Where Does Dark Chocolate Come From?

Cacao trees.  This tree produces a fruit about the size of a coconut and inside this fruit is the tree’s seed – the cacao bean. Once gathered, cacao beans are typically fermented for up to a week then thoroughly dried in the sun.

Packed With Antioxidants

Dark chocolate contains numerous natural antioxidants. Raw, dark chocolate not only tastes rich, it is rich in cell-protecting antioxidants containing eight times the number of antioxidants found in strawberries. Some people would claim that a diet with a lot of antioxidants can actually hurt you, which can possibly be true, but antioxidants inhibit oxidation and delay different types of cell damage.

Polyphenols are a particular type of antioxidant found in dark chocolate, [1]and are also abundant in berries and oranges.

Raw Organic Cacao and dark chocolate rank high in goodness because the antioxidants are incredibly concentrated.

Great Fat!

Oleic acid is a healthy monounsaturated fat that is also found in olive oil and coconut oil. Stearic acid is a saturated fat that has a neutral effect on cholesterol. I talked about good fats in my last couple of blogs, so be sure to check those out, too.

No matter which way you choose to look at it, chocolate is a high calorie food that contains a small amount of “bad” fat. Many studies state that no more than 100 grams of chocolate a day should be consumed and you’ll still get all the health benefits. Don’t get too carried away though because 100 grams of delicious dark chocolate contains about 400 calories. Yeah, that’s a heck of a lot of calories for those who are counting, but it all depends how many calories go in compared to going out.  If you’re in a mass surplus, that’s how you gain weight.  If you’re burning as much as you’re eating, you’re perfectly fine.

If you want the full health benefits of chocolate, I recommend eating only organic raw cacao dark chocolate. As delicious as they may be, milk or white chocolate cannot make the health claims that dark chocolate can because anything added into that chocolate is fat, sugar and additional calories.  So, the twix, butterfingers and other delicious bars of chocolate will have to be weeded out.

Heart Health

According to a study published on Science Daily, eating 6.7 grams of chocolate per day represents the protective effect for cardiovascular health. Flavonoids contained in dark chocolate help to promote normal blood pressure. What a surprise!

Depression

It’s unbelievable to know how something as pure as the cacao bean acts as an anti-depressant.  How is that?! The world of medicine puts people on anti-depressants when they can very well just point them in the direction of dark chocolate?  Cacao beans also contain the amino acid tryptophan and monoamine oxidase (MAO) inhibitors. MAO inhibitors allow the neurotransmitters serotonin and dopamine to circulate in the bloodstream longer and it is this effect that may help alleviate depression and promote feelings of wellbeing.

One of my students recently had a lack of serotonin for whatever reason (as the doctor said) so she was given pills to help elevate the levels.  Hmmm….the world of medicine, ey? It’s astonishing how the most natural foods, fruits and vegetables that have been on this planet for hundreds of years can help us.

 

Top 10 Probiotic Foods & Why You Need Them

Good bugs and bad bugs for your stomach.

HUH?!

I know, right? Dr. Mark Hyman stymied me when I heard him say that 60% of the body’s immune system is in your gut.

So, lets put it this way, if you feed your body a bunch of garbage, your immune system can technically dropping – which ultimately leaves your body susceptible to any bacteria.

Have you ever seen (especially me being here in Thailand) those people who constantly get sick? On top of that, have you seen what those particular people eat?  My guess that it’s a processed diet.

Moreover, it could be said that between 30-40 million Americans are constipated.  It also amounted up toe 1.2 trillion dollars back in 2010 (http://www.forbes.com/sites/digitalrules/2010/06/21/americas-1-2-trillion-constipation-problem/#5950b62c3c83)

However, with all of that being said, it’s time to get the good bugs back into your stomach. In my last blog I talked about avocados, almonds, olive oil and other things to unclog your digestive system and get you going routinely. Today, lets talk about probiotic foods, which is what Dr. Mark Hyman talks about A LOT in terms of helping you with your digestive system.

1. Yogurt

One of the best probiotic foods is live-cultured yogurt, especially handmade. Look for brands made from goat’s milk that have been infused with extra forms of probiotics like lactobacillus or acidophilus. Goat’s milk and cheese are particularly high in probiotics like thermophillus, bifudus, bulgaricus and acidophilus. Be sure to read the ingredients list, as not all yogurt is made equally. Many popular brands are filled with high fructose corn syrup, artificial flavours and artificial flavors and are way too close to being a nutritional equivalent of sugary, fatty ice cream.

2. Kefir

Similar to yogurt, this fermented dairy product is a unique combination of goat’s milk and fermented kefir grains. High in lactobacilli and bifidus bacteria, kefir is also rich in antioxidants. Look for a good, organic version at your local health food shop.

3. Sauerkraut

Made from fermented cabbage (and sometimes other vegetables), sauerkraut is not only extremely rich in healthy live cultures, but might also help with reducing allergy symptoms. Sauerkraut is also rich in vitamins B, A, E and C.

4. Dark Chocolate

Probiotics can be added to high-quality dark chocolate, up to four times the amount of probiotics as many forms of dairy.

5. Microalgae

This refers to super-food ocean-based plants such as spirulina, chorella, and blue-green algae. Remember I talked about a specific plant from the ocean that would help your digestive system?

6. Miso Soup

Probiotic Foods - Miso

Miso is one the main-stays of traditional Japanese medicine and is commonly used in macrobiotic cooking as a digestive regulator. Made from fermented rye, beans, rice or barley, adding a tablespoon of miso to some hot water makes an excellent, quick, probiotic-rich soup, full of lactobacilli and bifidus bacteria.

7. Pickles

Believe it or not, the common green pickle is an excellent food source of probiotics. Try making your own home-made pickles in the sun.  On the other hand, I would just steer clear of pickles – but it is an option.  The last option.

8. Tempeh

A great substitute for meat or tofu, tempeh is a fermented, probiotic-rich grain made from soy beans. A great source of vitamin B12, this vegetarian food can be sauteed, baked or eaten crumbled on salads. If prepared correctly, tempeh is also very low in salt, which makes it an ideal choice for those on a low-sodium diet.  Low-sodium diets are my absolute favorite, so please follow my instructions very carefully or do more research on how to make Tempeh.

9. Kimchi

An Asian form of pickled sauerkraut, kimchi is an extremely spicy and sour fermented cabbage, typically served alongside meals in Korea. Besides beneficial bacteria, Kimchi is also a great source of beta-carotene, calcium, iron and vitamins A, C, B1 and B2. Kimchi is one of the best probiotic foods you can add to your diet, assuming you can handle the spice, of course.  However, check the sodium content.  Here in Thailand, kimchi is stacked with artificial trash and sodium.  There’s plenty of GOOD out there.

10. Kombucha Tea

Kombucha is a form of fermented tea. that contains a high amount of healthy gut bacteria. This probiotic drink has been used for centuries and is believed to help increase your energy, enhance your well being and maybe even help you lose weight.

Tomorrow morning (Bangkok time) I’ll be going live about this blog, so if you’re not already tuning into my podcast, here’s my iTunes link down below!

Favorite Snack On-The-Go: Herbalife Cookies & Creme Protein Bar

I was shaking uncontrollably one day during a spin class because I was beyond hungry.  Honestly, that had to be the hungriest I’ve ever been at one particular moment in my life.

Sadly, when working out at gyms, you would find a variety of sugar-stuffed protein bars that were beyond disgusting and took hours to digest.

Well, the introduction to Herbalife back in 2013 was the biggest blessing in disguise because I woke up one day and said, “I need GOOD PROTEIN!” So, after contacting a lady, I headed to her office and I was introduced to one of the most delicious protein bars I’ve ever had.

herbalife-formula-1-express-meal-bar

To have 15grams of protein, on the go, at any given time, is a blessing.  Period.  On days whereas I have to make a long voyage to the airport (seems like one here in Bangkok), or especially on days I work in Bangkok in the morning; I normally leave my house around 6am, so I’m not able to have a full functional breakfast.

Of course making a smoothie is always the easiest route to go, but to make sure I get all the necessities my body needs in the morning, I gobble one of these bad boys down.

Out of all the protein bars I’ve eaten in three other countries, this is definitely the most enjoyable – and with a tall glass of milk, this is almost like setting out cookies and milk on the table for santa (because it sounds just so delicious).

With my busy schedule, and sometimes teaching upwards to 7-8 hours a day (believe it or not…that’s a pretty heavy day of teaching), this proves to be extremely vital because with the amount of breaks I have in between classes, I don’t have enough time to have a full course lunch.

With that being said, if it’s a post workout or a pre workout meal, this alleviates that feeling of hunger, gives you a good amount of energy (because the B vitamins), and you definitely don’t have that full feeling compared to eating three whole eggs before a workout.

Enjoy!

Dr. Rhonda Perciavalle Patrick’s Hyperthermic Conditioning

The more I read about some of these iconic people who aren’t world known, the more I scratch my head until there’s no scalp left.

Heat Is The New Black

If any of you have ever heard of hyperthermic conditioning, kudos to you!  This particular routine can you help increase growth hormone levels and improve your endurance.  For those of you who are fitness enthusiasts, ultra marathoners, or people who actually go on log runs routinely throughout the week (like some of my students), this could be something you could inherit for practice.

Dr. Patrick takes 20 minute sauna sessions post-workout or post-stretching at least four times per week, typically between 160-170 degrees fahrenheit.  This helps decrease DOMS (delayed-onset muscle soreness).

  • “One study has told us that a 30 minute sauna session twice a week for a few weeks increased the time it took for participants to run until exhaustion by 32%.  The most incredible part of this finding is this 32% was also accompanied by 7.1% increase in plasma volume and 3.5% increase in red blood cell count.”

Saunas are readily available at just about any middle-scale gym around the world.  Also, I would recommend hot baths.  A lot of people, especially athletes, would do ice baths.  Hot baths actually cause a massive release in prolactin, which plays a role in wound healing.  After Dr. Patrick finishes with the hot bath, she transitions into an ice bath for around 5-10 minutes.

Here’s an excellent routine that could help anyone improve the DOMS that normally takes place after working out.  For instance, I did an excruciating workout with one of my students that involved lots of plyometrics, jumping, and kettle bells.  If I would have done a sauna afterwards, it could’ve greatly reduce the soreness that I’m experiencing today.

If you have any questions, please let me know! I’ll be posting rampantly in regards to routines and things that can help “the athlete” or “fitness enthusiast.”

 

Gelatin – Is It Good or Bad? America Takes The Affirmative & Thailand Takes The Negative

About a year ago, I was engagement in one of those idle-gossip-conversations at work that involved a teacher spewing rhetoric about factories in Thailand.  At the time I was eating candy that contained Gelatin, an ingredient that’s literally put into candy here and in Germany for some odd reason and the British teacher ERUPTED….

“Omg, you know those are made in factories here in Thailand.  Cow skin and bones is what Gelatin is and it’s put into that mess.”

It wasn’t only him, but other staff members were predisposed to consuming candy that had the infamous “Gelatin” in it.

So, I finally did some research and my oh my, this is why you NEVER listen to the opinions of others and you just have to check it out yourself.

Gelatin is a protein made from the skins and bones of pigs and cows. It’s a common ingredient in a number of products, including: medicine, makeup, vaccines, and food.

Why do people take Gelatin?

Many people with arthritis take Gelatin supplements Gelatin contains collagen. That’s a material in the cartilage that cushions the bones in your joints.

The idea behind this usage is that eating gelatin (with collagen)  will add collagen to your joints. However, that’s probably not true. The collagen in gelatin gets broken down when you eat it. It wouldn’t travel directly to your joints.

Nonetheless, there is some evidence that gelatin could help ease joint pain in people with osteoarthritis.

Then came Amanda Boone.  Amanda Boone, who is the first person to win first at the World’s Toughest Mudder, actually takes hydrolysed Gelatin.  She said in Tim Ferris’ book ‘tools of titans’ why she actually takes it….

“I’ve consumed Gelatin for connective tissue repair in the past.  I’ve never stuck with it long term because Gelatin takes on a seagull poo-like texture when mixed into cold.” – Amelia Boone 

 

“Amelia saved my palate and joints by introducing me to the Great Lakes hydrolyzed version (green label), which blends easily and smoothly.” – Tim Ferris

Amazing results from one of the greatest, ultra athletes in the world and a highly sought after writer/entrepreneur.

Interesting when we just go by the opinions of others and let that dictate what we believe at that specific moment.  However, when you actually check things out and do the research yourself, you have your satori moment.

Podcast – https://www.spreaker.com/episode/10544369

 

 

Jack Canfield – Use Social Media In A Way That Enhances Your Reputation

“The internet has been the most fundamental change during my lifetime and for hundreds of years.  It’s the biggest thing since the invention of writing.” – Rupert Murdoch.

I was vastly intrigued by the perseverance by the great Jack Ma and how he was able to overcome so many obstacles throughout the 90’s in terms of bring not only internet to China, but ecommerce as well.  The internet and social media has finally hit the tipping point where – instead of seeing a lot of interest but not many takers – we’re now seeing millions of followers convert into “buyers.”

How To Get Followers To Stay Engaged With You

To reach that goal, you’ll need to have your friends, students (like mine), family, and other people spread the word.

You’ll want to maintain an ongoing present on the most popular social media sites.  Facebook houses 900 million users worldwide and twitter + instagram are moving up in the ranks.

I’ve already said about having a private Facebook page for sharing your personal information and photographs with your close friends and family.  However, you can also create a Facebook fan page for you business on the Facebook home page.

Be interesting. Be engaging.  Be helpful enough and create each post in a way that people will want to hear more, such as this one.  This requires more than just product announcements.  what does Facebook recommend to better engage your fans?

  1. Rich Media = combination with written words.  Photos and videos get the attention of most people.
  2. Increased engagement with you Facebook posts by creating two-way conversations between you and your followers.  Post a quote, a video, or an idea and ask followers to share their thoughts.
  3. If you own a business, share discounts and promotions that are exclusive to Facebook followers.  Always include a clear call-to-action with the exact steps to take to redeem the voucher.
  4. Provide access to exclusive information.  “Janet Switzer uses this to launch her clients on Facebook or provide a boost where they need to get more followers.  She broadcasts an email to the client’s list offering a special report or other item of interest – then asks them to “Like Us on Facebook” in order to get the report.

    The other six steps are on my podcast so tune in!

Podcast – Principle 65 – https://www.spreaker.com/episode/9664469