Full Mental Health Guide For Men (This should be your priority right now)

Jeffrey's been struggling for years and he doesn't understand why he wants to be motivated and disciplined to do his work to go to the gym and eat clean but he keeps making the wrong decisions he keeps choosing to eat the junk food even though he wants to lose weight he keeps procrastinating even though he wants to be productive it's like he's fighting an uphill battle he's swimming upstream if only he knew that there was a real Reason why he was struggling adonis adonis struggled when he was younger too just like jeffrey sometimes adonis would procrastinate

when he was sent forward into the trials and tribulations of his tribe adonis faltered he slipped he fumbled he was lazy but slowly and surely he figured it out he realized that it was not the physical world that was causing this it was the mental and so adonis vowed to improve his mental Health i'm not exaggerating when i say that this is the single most important video that you will ever watch on youtube it deserves your absolute full attention and that's something that we don't really give these days by now you've already scrolled down to

the comments and your attention is so dispersed if you want this video to change your life if you want your life to change forever after watching this video give it your full attention that Means no scrolling down constantly to the comments to look for more dopamine no checking your phone like a jeffery no opening up other tabs and scrolling down to the other suggested videos because what you will learn in this video you have never been taught before and i'm being serious when i say that the information in this video will save your life and

it might be the knowledge that you need to this little flight Ruining my mental health and it might be the knowledge that you will eventually need to pass on to one of your male friends who needs it in his darkest days i'm gonna tell you to do something that you've never seen a youtuber say before i want you to dislike this video right now literally scroll down and dislike this video right now my intention is you follow the rest of this guide you give it your full attention you try your absolute best with the practical

steps That you're gonna listen out to you're gonna significantly improve your mental health within just two weeks you're gonna have the best mental health you've ever had in your life when you experience that huge increase in mental health come back to this video and change your dislike for a like if you're watching this video weeks or months or years into the future of when it was uploaded and this video is still circling around the youtube algorithm That means it's effective that means that hundreds maybe thousands of young men have found that this guide has really

helped them they literally took the time to come back and change their dislike to alike there's one major thing that you need to understand about the problems that you're experiencing across the nation you know you want to study but you just can't seem to motivate yourself enough to do it you lack discipline you've been struggling with Some of the habits like exercising or no fap or eating clean like you've really wanted to lose weight you really want to eat clean but your brain for some reason just keeps choosing the bad option even though you don't

even want to do that you keep over indulging in in youtube and porn and video games and social media you're struggling with negative thoughts and you just feel quite bad if you've been experiencing all these problems you've been looking at it the Wrong way and no one has explained this to you yet these problems that you're experiencing are not actually problems they are all symptoms of the real problem these things procrastination are poor diets lack of motivation lack of discipline they're all symptoms of poor mental health everything that you're struggling with right now is not

a singular problem it is actually just a symptom of the biggest problem in your life which is poor mental health if we Improve your mental health then all of these symptoms slowly start to dissipate by themselves because think about it you've tried to focus on these things you've tried to really clean up your diet you try to really really be productive and you watch all those productivity videos but nothing really seems to create a significant difference you've tried to ease the symptoms that's not the right way to go about it we need to fix the

actual problem and the Problem is mental health after you finish watching this guide you're going to feel a lot more positive you're going to feel pleasant you're going to be able to sit out and enjoy life without needing to be hyper stimulized that's a very big problem these days you'll be able to take control of your thoughts not always thinking like negative belittling things about yourself one of the best benefits that you're gonna get from following this guide is that work Will start to feel fun like you'll actually crave sitting down and doing work it'll

feel nice not to procrastinate you'll get higher grades in school you'll become more intelligent you'll find that you're just being way more productive one of my favorite benefits that you'll get from following this guide is that you will build the best physique of your entire life when you've improved your mental health you see your mental health dictates the Choices that you make and you'll automatically make healthier choices when you've improved your mental health let's begin with the guide and first we're going to start by getting you a before picture you know like in fitness body

transformation pictures there's a before and after we're going to get your before picture for your mental health and that is your mental health score right now the top link in the description is the uk's national health Service the nhs they have a mood assessment which gives you a depression and anxiety score click on that top link and follow that quiz it takes like two minutes this guide is gonna be very practical i'm gonna tell you a bunch of times to like scroll down click on this link do this right now do this make sure if

you really want this guide to change your life you follow every single practical step that i give you need to adhere to those practical steps for you To really invest into this and take it really seriously so now is the time pause the video and go to the top link in the description and take that free online assessment and then once you've done it you'll be given a depression score and an anxiety score take a picture note that down save it on your phone take a screenshot find a way to save that you should only

continue watching this guide if you have your depression and anxiety score our goal With this guide is to half the symptoms half the numbers that you have so for example you got 14 for depression and 16 for anxiety in that online mood assessment score we're gonna half it to seven for depression and eight for anxiety in just two weeks that's the goal for this i will feel like my work here is successful and i will feel proud of myself if you have half those symptoms in two weeks from now i'm going to tell you my

story related to mental Health and you can skip this section if you want to if you just want to go straight into the guide although i do think there is going to be some kind of value if you sit through and just listen to my story because you'll find that you'll be able to relate to me and the more you can relate to me the more that you'll kind of take my advice seriously i didn't realize that mental health was a thing up until just a few years ago but when i look back especially at

times In high school when i was 14 15 16 years old i was definitely experiencing the symptoms then without realizing it i was having quite negative thoughts i was quite anxious always like worrying about you know if the teachers would call my parents and tell them that i was misbehaving i struggled a lot being able to concentrate in school so imagine you're in the classroom and the teacher you know is at the front of the room and she's trying to teach you something She's writing down on the board she's talking to the class and i

would want to concentrate i would want to get high grades in school i just couldn't concentrate on what she was saying she'd be talking to us and my mind would just be thinking about other things that were totally irrelevant to my studies i was very consumed in video games and this is a psychological term called escapism which is kind of like escaping reality and instead going into this virtual Reality where we can be and do whatever we want because in real life i was a sad anxious lonely abused little kid with not a lot of

confidence not a lot of friends no attraction from girls but in the virtual world in the video games that i would play i was a warrior i was a chef i was a knight i was a magician i got to try all of these different lives and so it was so nice to be able to play video games and really just obsess over them in my mind i had other symptoms as Well i was binge eating so imagine a 14 year old and i just had this uncontrollable urge to just eat as much junk food

as possible why was this happening why did i have poor mental health at this age i was traumatized and i was getting more and more trauma every single day i was being abused at home abused by my family i was being abused in school honestly like school was traumatizing by itself and a teacher is unhappy with you and you can't Concentrate or maybe you know i was talking in class and the teacher like a grown adult would get close to my face and scream and threaten me some of the teachers knew what was happening at

home i was getting abused i was getting like physically emotionally hurt by my parents by my brother and some teachers knew what was happening and they would threaten me they'd look me in the eyes with a certain look on her face and just say something like i'll call your father And we'll see what he'll do to you we'll see what he has to say about that when you're i was going to say when you're young honestly at any age if you feel compulsively unsafe and you kind of have to stay in that situation you can't

you know fortunately be able to like leave your home or get out of like a dangerous situation when you're stuck there like you're stuck with your family you're stuck in school your body and your nervous system and your mind deteriorate Very quickly and suddenly you're put into this everlasting fight-or-flight feeling and you can probably relate to this if you can relate to the experiences that i've just spoke about and you've experienced things like trauma and parental abuse and you could probably relate to this feeling of your fight-or-flight system just always being activated so there's like

two systems inside of our body one is the fight or flight and the other one is rest and Digest so the rest in digest is what should happen 99 of the time your heart rate should be low your entire body and your all your organs and all that sciency stuff is just working exactly how it's supposed to and maybe one percent of the time every now and then in a moment of extreme stress and danger we should kick into fight or flight and you know really kicking like this is actually a good system to have

we shouldn't hate on the fight or flight System inside of us it's just that sometimes especially in the nature of child abuse when you're stuck in that environment like i was when i was a child realistically like if i give you a very specific example i don't want to create pictures in your mind that can trigger you or anything so you should be warned that like this entire video is going to be discussing mental health abuse trauma everything anxiety fight or flight everything stress so just be Warned that you will feel yourself getting triggered in

a trigger like i don't like that word because it's too many like soft people have used it but you will find your emotions if you're really aware of them as you watch parts of this guide will be spiked and that's okay just be aware of it as i tell you the story or you can skip forward so a realistic example of something that's practically happened in my life let me give you one example so you can So you can know in high school we had these planners that's what we would call them planners which is

like a a booklet which has like the days of the week and you put in your homework there and there's like comments from teachers so if you got a comment from a teacher it was usually like a bad thing you know the teacher would like say okay give me your planner and she'd write a letter to your parents right there and you have to show it to them and stuff and so my dad Would check my planner every couple of days every week or so to see what homework i had had and there was this

one particular time where he asked me to see her and he saw that there was a homework that you know had been set and then he noticed that that homework was due tomorrow like the day after we were reading it and within an instant he slapped me hard and he got angry and he's like why have you left it for the last day it was just a small like little Small i forgot what it was but essentially like the teacher set it on that day so she set it on that day and she said oh

yeah just like quickly do it for tomorrow and just like that like i still remember it's till this day and i've made a lot of progress that i don't really feel activated as i tell you the story which is a very very good sign i can't explain to you like how much like i will tell you more of my story but i can't explain to you like i've put in a Lot of work into this but that was just one experience and so that one experience of your caregiver suddenly attacking you you know it jolts

that fight or flight system inside of you and suddenly as a little kid like you feel defenseless and you know like i'm always i'm like a freezer every time i would get hit by my parents i just kind of freeze there and just stop or the kids maybe they'd run away or the kids they'd like fight back or anything i was always A freeze and so when this would happen i just you know i'd freeze my dad screaming in my face being violent being aggressive then my mum would come in and it's like you know

just chaotic in the family just one experience like that can be traumatizing and so trauma is when we'll go into this more often but like as i tell you these words i don't particularly feel activated but i can tell by the way that i'm talking my mind keeps like going blank for a split Second i keep stopping my sentences you can see that it still affects me and i'm so just one instant like the story i've just told you that can be traumatizing of itself your caregiver attacking you and you being really scared and so

you can literally get form of ptsd from just one instant like that but if you've experienced childhood abuse you know by your parents and it's consistent and it's over the long term hundreds of incidents like that that's when this Like mental health issue really started to get a lot more serious and so when i'm about 15 16 17 years old this is when i first started to notice violence aggressive thoughts in my mind and i've never really been a violent person there's only been a very few select times that i've physically hurt another man i've

never heard like woman physically before there's been a few times where i've like fully hurt a man but i've had a lot of violent thoughts And they started around age 15 16 and it didn't feel abnormal you know sometimes you don't really question the kind of thoughts that you get because you're just so used to them when i look back now and i don't really get these kind of thoughts anymore there was a lot and it was very worrying because you might maybe you're experiencing this like you've got to understand i feel like this part

of the video is all over the place because i'm like recounting Experiences i don't know if there's going to be value in the words i'm saying right now but i will sort of um reframe myself soon and take a big deep breath after we're done with my story and then hopefully i'll be able to instruct you for the rest of the course age 15 16 onwards a lot of violent thoughts in my mind aggressive thoughts and to be you know totally authentic i'm going to walk you through one of the random thoughts i would get

usually There would be when i was in the gym my brother built like a home gym in our garage very simple like bench press squat rack whatever so i've been uh listening to like music and stuff and my mind very very frequently very frequently would imagine someone being hurtful towards me maybe my family member maybe a stranger someone being racist someone's saying something someone bullying me someone like picking on me they would imagine that and i Would get a sense of satisfaction and confidence when i would vividly see myself very vividly hurting them and i

would somewhat be acting this out in real life one of them would be like there's some guys walking past me and for some reason he just calls me a pack he's you know he's been racist i start fighting him we fall to the floor i've gotten the strength advantage like the upper hand and then my mind generates these very vivid thoughts of me gouging His eyes out crushing his face and imagine having thoughts like this very frequently at this point from what i can remember let's say i'm 16 years old 17 18 years old it

would happen 10 times a day i'd be in school i'd be in you know college or whatever trying to focus on what the teacher's saying and suddenly i just have one of these like emotional outbursts in my mind then things got a lot worse and so that was already a pretty bad existence but Things got worse i eventually left my family home and i moved to university so i started having the time of my life i've left my family you know i can be like the kind of man i want to i started getting girls

i started like hooking up and going to parties and clubs and making new friends and being loud and drinking and taking drugs and that spiraled very very quickly my biggest aim when i went to university was not to study or to be a good student or Anything it was literally just make friends and just sleep with women and that's entirely what i focused on and you know it's very fun making progress to your goals especially as a young man and you know you're kind of carefree you're like an idiot so you're like oh yeah you

know i slept with three girls last week it's so amazing and the culture that this put me into that i put myself into this sort of drinking drugs partying nightclub environments it's Very anxiety-inducing you go to like one of these clubs let's say in the uk and you know it's a bunch of students there people don't really realize this about a club or a party because a lot of people like kind of lie to themselves and and say like you know they go to the clubs or the auto parties just to have fun and dance

with their friends and stuff but a lot of people don't really see the evolutionary psychology that's going on here it's a very very primal environment Because the underlying reason why men are going to this kind of environment are parties and clubs is because they want to hook up with the girls there and the underlying reason why the girls there go and spend hours getting ready you know makeup and stuff and a lot of girls lie and say like oh no it's just for myself i'm just you know they say the but the underlying subconscious reason

why girls go there is because they want to get the attention of the Guys who are there and a bunch of girls also do want to hook up too so it's a very very primal environment it's full with a bunch of like guys at the peak of their testosterone levels drinking in groups of them a bunch of girls stressing in very like quite provocative ways very sexualized environments alcohol's flowing and so it can be a very anxious environment and i got like good in this environment and something if you've never really been to clubs or

Parties something you'll maybe find out all i can tell you is that every couple of nights there is some kind of like incidents there is a fight there is you know some arguments and it's not even that significant after a while just you're used to it we'd go out me and my friends and we'd always kind of know like oh yeah like you know we'd probably end up hitting someone today we'd probably end up like getting into like a tussle or arguments or shouting because This guy said this so this guy's bumped into him and

so whilst i was over indulging in this environment and i was getting good at it i didn't realize how much anxiety it was really causing that you know that those same violent thoughts of like self-protection and you know to hurt another man they started compounding in my mind exponentially the origin for those violent thoughts for me would have been my family and it would have been you know the sense of like Injustice from being abused by my caregiver but eventually it was very much compounded by this environment that i was getting into and then things

got even more traumatizing i was the victim of a racist incident so in manchester there was a bombing like a terrorist attack in 2018 it was in the ariane grande stadium it was like a big musical concert and there was a terrorist attack there and a few days after that i finished work i go to the train station To go home and there's just so much commotion this yelling and what was happening was that there was two guys who were drunk who was screaming and being racist at a muslim woman wearing like a hijab and

her little girl that she had like you know holding her clothes they're screaming in her face saying that she you bombed us like they're blaming her on the attack they're just you know they're crazy these guys are crazy and everything but I remember getting there seeing this and something just came inside of me for the first time like this was before i could fight this was before i was strong i just started yelling at these guys swearing at them it enraged me and i think what what enraged me more was not so much just the

racist guys but the fact that there was lots of other people on the train station just kind of like buried into their phones you know trying not to pay attention to what's going on All the commotion and even the staff who work there but i get it's like a verbal commotion with these guys and you know it gets kind of scary there's two grown-ass drunk men in front of me screaming at me calling me like the and everything i get onto my train eventually i'm calming down a little bit and just i don't know where

they walk past me and sit close to me and for like a 20 minute train ride they're just swearing loud Racist everything everyone's silent on the train and we get off well i get off first i look back and they stand up and they see me stand up and they're like following me off the train you know i have to text my dad come in come like help this racist i literally still remember texting my dad this because he was waiting outside to pick me up and i text him this message saying racist on the

train come inside quick and he starts calling me but i tell him i can't Pick up i don't know why i didn't just pick up go on the phone call but i tell him like come inside and i walk downstairs in the train station he walks past me he's like what's going on what's going on then they walk down and then there's like a big like tussle and everything big fighting and this one guy he just keeps doing some creepy one of the drunk guys he just keeps like smiling in the really weird way and

saying like okay come here like he's He's kind of got one hand behind his back and he's like come here just shake my hand just shake my hand and he just does this so much he does it to me he does it to my father a bunch of times he just keeps like trying to get close to us with his hand behind his back he was later on arrested and he had an 11-inch knife on him this was all on the news he was jailed for one and a half years he it would have been

a lot longer but he didn't pull the knife out at any point Or he was trying to wait for like the perfect opportunity the the police officer told me this like if you actually pulled a knife out then it's way higher but if you just have it like on your person then it's only classed as like possession of a bladed article so we've got one and a half years for this and my anxiety that same thing that i've told you about those violent thoughts man that they increased heavily and so all those Symptoms that i

had before like binge eating and violent thoughts they compounded so much more if i couldn't focus in school or university before this now it was just totally it felt impossible and the only thing that i really spent my time doing at this point was just waking up smoking weed and just binge eating food wanting to stay comfortable in my own little bubble and not even realizing that this was a mental health issue after this i Struggled heavily for around one to two years and it's strange that i can kind of conclude those two years in

just a single sentence so yeah i struggled heavily but when i think back to those hundreds of days where i woke up feeling depressed and so anxious where every single day i was seeing the physique that you know meant so much to me like fitness means a lot to me and i was seeing my physique and my strength and my skill my endurance all just go down Every single day because i was choosing comfort over discipline i was just somewhat like scared to leave the house i never wanted to admit it but i just you

know i it felt so much more comfortable to think to myself yeah i'll stay in all day i got into a relationship that was pretty toxic and not very loving and that was my responsibility that was my that was my fault i'll take full responsibility for that and it's sad man i literally i Experienced somewhat of the height of my life at the start of university with like friends and and partying and girls and everything and my life just went straight down all because of mental health but what's interesting is that through all this i

didn't even know that mental health was the problem it became more apparent to me after i finished university and i started looking for jobs and i got into that young person's existential crisis which you don't know What to do with your life the jobs you're working aren't really that good i started working a customer service job in a complaints department which literally would make me cry but and this is when i started to look into entrepreneurship and online businesses but i literally always struggled to actually being productive especially by myself in school we have like

a teacher an authority figure maybe if you're a young man you have like your parents who Are looking at you and saying okay do this work right now when you leave the education system you're not really prepared for that so you become your own boss and that became extra stressful because i just wasn't doing any work that i would set by myself i would say to myself okay i want to make this website you know i want to do like this business task today what do you think i did i'd wake up and i just

started smoking weed and then i didn't do the Work and it was at this time age 21 where i luckily just stumbled upon people talking about improving their mental health on reddit there's like an online discussion of like mental health resources it was the start of the coveted lockdown this period of my life changed everything i started researching mental health learning things about depression anxiety gratitude mindfulness all the practical no bs things that we can implement for free that will improve Our mental health and that's what you're gonna learn in this guide i've said many

times that there are no overnight successes i've said many many times there's no shortcut to success you have to work hard for a long time you have to be consistent you have to be disciplined but if there is one shortcut to success it's improving your mental health i discovered mental health and i started to actively improve it and i promise you that this is the case within two weeks My life changed forever within two weeks i left that relationship that was kind of toxic i've not really gave many details about it because i spoke about

it extensively in previous videos plus i just don't want to really speak about it too much but i left that relationship i was living with her so we lived together in an apartment and moved out finally moved out i quit smoking weed i quit eating junk food i moved back home to my parents house in the middle of covid and I literally got into the best shape of my life so far i got ultra league my diet was fantastic i started meditating for 20 minutes then 40 minutes and 60 minutes a day i was journaling

i was working on businesses i had the quickest turnaround of my entire life and that really just snowballed into the success that i have today which i feel is massive i want the same thing for you so in this guide we're going to focus on the two most common mental illnesses Which are depression and anxiety when you talk that online mood assessment that i linked at the top of the description you would have gotten a depression and anxiety score the goal of this guide is to half those scores within just two weeks so if you

took that test and you scored 14 for depression and 16 for anxiety in just two weeks of following this guide we want to get you to seven on depression and eight on anxiety are massive Improvements let's talk about depression i believe depression is actually the most common illness slash disability in western developed countries what is depression a lot of people mistakenly think that depression is like a feeling of sadness and like you know like oh i feel depressed not necessarily depression isn't sadness it's more emptiness nihilism like there's no meaning or purpose to your life

why do we get depressed and why is it so common In the modern day it's because we're living without purpose you and i we're young men 100 years ago we would have had a wife and children at this age we had a rock solid purpose we had our family and there was wars that we would be drafted off to so our lives would have had our mission we would have been focused on something we don't really have that anymore we don't have a mission we don't have a clear purpose for our lives and so we

lack meaning There's also another major issue which causes the symptoms of depression which is over indulging in instant gratification so i'm going to give you the bro science explanation for why i think depression is so common especially amongst like young unproductive people you need to learn two terms instant gratification and delayed gratification instant gratification comes from the activities that we do that feel good right now but they kind of make our life Worse in the long run so this is things like porn video games watching tv eating junk food all of those things feel good

right now they feel pleasurable we want to do them right now we're really motivated to do them right now but we kind of know that it makes our life worse every time that we over indulge in those things and you know we play video games like six hours we kind of realize that oh yeah like you know i just wasted a bunch of time which i should have been Doing my work in or we eat the junk food and it tastes really nice on our lips for a few seconds but then we just think oh

why did i eat that i've just gained so many calories so instant gratification activities feel good right now but make your life worse in the long run when we over indulge in instant gratification activities like porn video games junk food like the majority of us are doing our baseline happiness enjoyment and fulfillment of life goes Down and down and down we get like a momentary high from these pleasurable activities but the baseline that we come down to goes down every single time we overindulge and so the majority of us are over indulging in porn and

video games and so our baseline happiness like our normal level of happiness and fulfillment is very very low to the point that we just feel empty that we we don't feel anything this is usually where the argument comes in where people Ask is depression curable is it not just genetics and a lot of people who have depression really really asserted that it's genetics and you know they can't change it's just like i've got depression that's how i've got to live for the rest of my life and in my opinion that's a very self-destructive belief i'm

a big believer that you should believe the things that benefit you and believing that oh well i can't change anything About this doesn't serve you in any beneficial way is there progress that you could make to improve your mental health yes so it's actually beneficial for you to make sure that you haven't convinced yourself that depression and any other mental illness is something that you can't change because you can always make some kind of progress and just for an anecdotal experience i've helped multiple people who were certain that their depression was totally Genetic unchangeable you

know it's not it's not because they play video games all day they were so certain that they were depressed for like genetic reasons that they were on antidepressants and with just two weeks of following this plan their lives changed and they set in motion to significantly improve their mental health my best friend sam he's the youtuber named harbinator he was the first video editor that i got for my channel he was certain that he had Clinical depression he was on antidepressants he's not anymore he's the happiest most healthy most productive he's ever been in his

life because we have to change his beliefs and tell him like why are you belittling your own self and why don't you just see what would happen if you just start to believe that you can make some progress here and that's exactly what happened it's hard to convince someone who's so stuck in their ways thinking like nope i Can't change it because you know the doctor said it's genetic but whilst we're talking about all this depression seems like the enemy that we want to fight against you know it's a bad thing that's happening to us

i don't think so i think it would actually serve us to be grateful for our depression we can view depression actually as our ally depression is these emotions which is kind of like a thermostat telling us that something is wrong with our lives That we're living without meaning that we're over indulging in bad habits that's actually very beneficial when you think about it your body is literally giving you like an unpleasant feeling of like emptiness and purposelessness you're getting that feeling on purpose to hopefully direct you into the right course of action we should be

grateful for depression because if we didn't have this feeling that was showing us that we were on the wrong track of life you Wouldn't be watching this video today you wouldn't have ever really cared about improving your mental health and so how do you cure depression first off you need to stop doing the things that are causing you to feel that way which is those instant gratification activities and this is like a hard swallow pill for a lot of people because they really don't want to admit they're so certain that you know video games and

lack of sunlight and lack of water and Lack of proper nutrition are causing them to feel negative and empty and nihilistic but it probably is the case we need to stop doing those bad habits i'm going to start doing the good mental health practices that you're going to learn in this guide now there's a very interesting concept of depression that we can talk about here which is that having depression actually makes it hard if not impossible to do the things that would ease depression so when you have Depression it almost feels like you have an

inability to be productive and to do the right things that would ease depression it's almost like a catch 22 it's like a very deadly cycle and so i want to reframe your mind here to empower you to be able to make some changes in your life don't think about it as depression stopping you from being able to do like the good habits and you know forcing you to stay on the bad habits and simply just look at all this As it is habits if we can nail just the habits without this extra belief like oh

yeah well you know i'm handicapped because i have this issue and we simply just say okay you're struggling with the habit of exercise well there's 100 things i can teach you about that you're struggling with the habit of diet well there's a hundred things i could teach you about that if we simply change your habits you will feel better and your score and that mental health assessment Will go down and so now let's talk about anxiety how does it feel to be anxious it feels like you're hyper vigilant you're like really really aware you're overthinking

about bad things that could happen what's interesting is that anxiety is quite individual and unique in each person like what their form of anxiety is so my form of anxiety is about physical danger my anxious thoughts have always been about like other people like is this guy gonna Attack me it's always about like physical fight violence whereas another person's anxiety can be social anxiousness they could be like obsessively like anxiously thinking about the social dynamics in this like group of friends that they're in and they feel activated and even though that seems like wait why

would you be anxious about you know a group of friends that's still quite a primal thing when you think about being accepted into the Tribe that's a very important part of animal and human nature anxiety can lead to panicking fear aggressiveness and it even has very negative effects on your physical health when you're anxious and hyper vigilant what's actually happening on a physiological level is that you're entering the fight or flight mode so that's like the survival mode inside of us which is kicking in and really telling us okay do we fight this person or

do we run away and when that happens When the survival mode kicks in a lot of our normal bodies processes are stopped so that we can allocate resources to like the real survival mechanisms inside of us now again i'm going to give you like a bro science explanation you can go find like the specific scientific details if you want but when you're anxious it's like your brain and your body's telling things like for example your muscles to like get ready for fighting or for running away but by Allocating resources into these short-term survival things like

you know faster thinking and like stronger more agile muscles resources get taken away from more of our long-term health organs so for example a lot of people with anxiety also suffer from like gut problems digestive problems because that's like a long-term health thing which experiences like negativity because all of our resources are being allocated otherwise i know this sounds Like maybe too much information but like if i have some kind of you know intense anxiety and moments a few hours after that i'm probably gonna have diarrhea it doesn't happen anywhere near as much as it

used to be i know this is like too much information but you do need to know these things like i lived for years and years and years four or five six times a day and never once was a cylinder bro it was always like liquidy pieces and i know that's so much like Information but like i think it's so important that you know the the real unfiltered truths of a mental illness like this like it's not nice so why do we get anxious why does our body go into this hyper vigilance state now first of

all we have to understand just like with depression like this is something that we should feel grateful for anxiety is just our body's survival mechanism trying to protect us it's just that sometimes when that survival mechanism Kicks in it kind of gets glitched it kind of gets messed up and it kind of stays on far longer than it actually should so what may have happened is that at a young age there was something quite traumatizing and scary that happened to us most likely it was something to do with our parents just you know being violent

or whatever and so there's a chance that any of these traumatic incidents that our body gets stuck in this anxious state and it just kicks Into overdrive trying to save us and so then even when we leave this dangerous situation our body and mind is just on overdrive just hypervigilance just making sure we don't go back to that same dangerous situation again it's of utmost importance that you reframe the anxious thoughts and the feeling of hyper vigilance reframe your mind with this because for so long we've lived thinking that these things are bad if they're

the enemy i don't want to be Anxious i don't want to be depressed we have to be grateful and actually to see okay interestingly this is actually my brain and my body doing a good thing for me anxiety isn't the enemy it's trying to protect you because there was a moment in your life where you couldn't protect yourself there was a point when you you got scared so heavily that now your body's just really vigilant it's like your body's just sending signals all around you're saying like come on Like we've got to protect him that

brings like a tear to my eye because for so long i hated this part of me and i realized that so much progress comes when you realize the utility the value of depression and anxiety how do you cure anxiety i believe the single greatest tool that the practice that you can implement is mindfulness and you're going to learn about that in this guide now let's go over the actual practical things that you can do to improve your Mental health and if there's just one tool that you take from this entire guide that you implement into

your normal life let it be gratitude now gratitude is more like a trait a skill it's the skill of counting your blessing so you know in religions like christianity and islam before they eat food they say a small prayer they say grace that they're grateful for something gratitude is like the scientific version of happiness because Happiness as you may know it it's kind of a wishy-washy emotion you don't really know when you'd get happy sometimes you're happy for no reason sometimes you can't be happy even in a situation where you should be happy gratitude the

scientific version of that which you can induce with total control and if you follow the technique which i'm about to walk you through your life will change forever gratitude is when you stop and you force your brain to Think positive thoughts about of things that you appreciate and there's an important word which i just said and that word is false for a lot of people thoughts of gratitude aren't normal and so you almost have to manually implant them forcibly implant those thoughts of gratitude into your mind try this actionable step right now pick one person

in your contact list one person whose number you have choose one person and send them a text message of Gratitude send them a couple of sentences maybe a paragraph maybe two paragraphs of you saying i'm grateful for you because of this and just make it as entirely as positive and as loving as you can so just before you send them this message really just think yourself okay pick the person in your mind who you're gonna send it to and think of some happy memories that you have together think of some positive things that they've done

for you and things That you've done together if you really just did what i said and really visualize the happy times you've had with someone and how you're grateful for that you can't help but smile you can't help but feel happy about this and it's so interesting that within just a few seconds you've just put a smile onto your face you've literally just induced happiness onto yourself that's extremely powerful and now you can induce that same feeling of happiness and gratitude Onto a friend or a family member so this is the actionable step to take

right now if you really want this guy to help you pause the video right now and go on to your contact list on whatsapp text message whatever pick one person and send them like a couple of sentences maybe a paragraph just of you saying that you're grateful for them that's such a simple act what you've just done you've literally just sent a text message and yet you've become happier Because of it you can see that the power of gratitude is massive and we don't utilize it enough and so we want some kind of gratitude practice

to become a habit for you to maximize the benefits of gratitude we want you to do a practice like sending that text message of gratitude every day and if you can do that at the same time so consistently that would transform your mental health to such a level that you might not even be able to Realize right now imagine if every single day at the same time you sent like a nice loving message to one person one friend one family member for weeks for months and of course after a little while you'd run out of

friends and family to message and at that point you could start maybe reaching out to people who aren't really totally your friends maybe you could go on like discord servers like we have a discord server for this channel and there's a bunch of Young guys on self-improvement the discord link is in the description of this video if you want to join in it's like 60 70 000 young men who are discussing self-improvement no fat imagine if you end up you know just speaking to someone there you have a nice conversation and then you send them

a message of gratitude you could reasonably find one person every single day maybe it'd take you 5-10 minutes and to spend that time to not only feel Grateful but then to also express it to someone it's such a beautiful habit that you can get into there's all the gratitude practices you can try and the one that i've personally done the most it's just simple gratitude journaling and that's where you literally just write down what you're grateful for on a piece of paper on your phone you just write i'm grateful for this fireplace it's very very

confident i'm not gonna lie i kind of panicked When i first set it on fire's a bit you know sometimes can be a bit uncontrollable but it's like i'm very grateful for it this is the first time i've used like a wooden log burner like i said i'm in scotland right now amongst nature it's very peaceful place so i'm grateful for the airbnb i'm staying in i'm grateful for the woman who's hosting us here the nature the animals the donkeys and the horses outside this is what i would write down every single day Just three

points five points of things that you're grateful for and you'll find that as you write these thoughts of gratitude will start to become automatic into your mind just take a second to think how nice that would be that throughout your normal day-to-day your mind would automatically just give you a thought of gratitude that would feel amazing i could literally just get a sudden boost of like happiness and appreciation and that's what we really Want and so we put in a little bit of discipline and consistency in practices like a daily message of gratitude or gratitude

journaling same time every single day we just do it for five minutes ten minutes and the return on investment for this is so incredible like i said if there's one thing that you do for your mental health make it gratitude let's talk about mindfulness and you might have heard of this already so mindfulness is often joined together With meditation and you were expecting meditation to come into this mental health guide there's a reason why when you clicked on this guide instantly you knew that i'd be talking about meditation you inherently know and understand and believe

that meditation will be good for your mental health so i don't even need to explain that to you it's like very common knowledge meditation is good for your mental health it's better if we spend our time Practically speaking about how you can implement meditation into your life if you haven't been able to already i want to give you advice that you've never heard anywhere else before first we need to discuss why we're all so mindless so mindfulness is what we want mindfulness is like present it's the ability to be focused of what's happening here right

now instead of having just random thoughts as i speak these words to you there's quite literally zero thoughts in My mind every time i sit down to record a video or if i live stream i get into a total flow state i'm totally mindful and present that means that as i speak these words to you there's no thoughts of negativity no hateful thoughts no negative feelings inside of my mind i'm just existing and i'm just performing it's a blissful state being mindful and present and it is a core component of mental health and happiness but

then we have to ask each other why are we all so Mindless for most of the time what i've just said is somewhat of a rare occurrence okay i'm satya i have no thoughts in my mind i'm totally present but for the majority of people probably including yourself you're probably mindless for a large part of the day and i am too so there's certain moments where i'm totally present like i am here but for a large part of the day i'm still mindless and we have to ask ourselves why now of course Evolutionarily there's gonna

be some benefit for us to be able to think throughout the day and stuff fair enough you know to get some ideas and to survive fine but it's obvious to us that as a generation our levels of mindfulness and presence are so low why i think if there's one explanation it's our smartphones the apps that we have on our phones social media tick tock instagram twitter what happens is that we go onto these platforms and you know You might have taken a big step back from social media i have to i've deleted all social media

but we spent years on those platforms right now what you're doing is very good you're watching like one full length long video and you're giving it your full attention you are giving it your full ascent you're not like scrolling down looking at the comments right now are you but when you sit down and you give something your full attention like this you're actually Training your brain to focus better the issue then is with apps like tick tock and instagram and twitter you're seeing like new data you know new posts every what one second half a

second you know you're just scrolling scrolling scroll it you're training your brain to be able to focus for half a second and then quickly switch up and to start thinking about a different piece of content like a different topic our attention spans are not Not ideal and i really really fear for the young generation perhaps you're a young man watching this but i fear for the young generation who have been raised on ipads and iphones if you're my age i'm 25 so we got these things at like age 15 and you know that's bad enough

we've had technology like this like smartphones for like 10 years but there's kids who have been raised on technology like smartphones and ipads since age four five less i didn't mean To get into a rant here man but almost every day i go to like cafes and restaurants and i always always see like a family and the parents are just talking and the little kids just got an iphone what's that doing to their brain it's training them to be able to only hold their attention for a few seconds up until they click on like the

next thing obviously little babies are on like youtube watching like cartoons or something your phone can be and is for Some people their biggest allies you can run an entire business off your phone but you can also ruin your life from it right here right now i want you to just have the humility and ask yourself which category are you in are you in truly the person who's using their phone and social media truly don't lie to yourself are you truly doing that in a productive beneficial way totally beneficial it's making you rich it's giving

you status it's giving you the things that you want Or are you in the 99.99 of group people who it's probably more of a detriment for up until just a few weeks ago i was 100 here but i've made some really good steps and i want to walk you through them because i can tell you how to increase your mindfulness through things like meditation which we will do but it's very important for us to spend some time to make sure you're not decreasing it significantly because even though meditation and other mindfulness Activities are really powerful

i don't think they can counteract the damage that's done through smartphones and i think that's the biggest number one thing that we need to focus on to stop decreasing our mindfulness we need to simply just decrease how we use our phones what social media do you still use you can potentially consider youtube one especially if you don't really watch long videos like this and you generally watch like youtube shorts or shorter Five minute clickbait videos the first major step that you can take today to stop reducing your mindfulness is to take a big step back

from the worst social medias and i would say they are tick tock 100 tick tock is the worst for many reasons but it's particularly the worst for mindfulness it's just too too quick and it's the same with instagram and perhaps even twitter there's just too much data information new content that you're seeing every 0.5 seconds you Have to take a big step back from this entertaining kind of content and at the very least switch over to more educational if you are going to be frying your brain and lowering your mindfulness at least don't do it

for entertainment at least don't do it just like waste time and just pretend oh well you know i'm just unwinding what i did personally was that i just stopped using instagram and i just started watching more educational videos on youtube i Started watching more long form podcasts unedited longer video was kind of like this one that simple change from reducing how much you watch these like short form random videos to the long form educational content it's absolutely huge this is what transformed my life and it really helps me to learn and to become more successful

that one change will truly alter the trajectory of where your levels of mindfulness are going because right now for the majority of People it's going way down but if you just simply take a step back from like these content aggravation sites tick tock instagram twitter is there any others youtube shorts as well you'll be going into the right direction now we can focus on the primary things that increase your mindfulness and the number one best way possible is meditation but there are also things that improve your levels of mindfulness that are usually not really speaking

about things that Require presence and concentration and so the next part of this guide is going to be on a topic that you might have not really realized is a linked with mental health and no one has ever really linked the two together we'll discuss that shortly but first let's just go through the benefits that you'll feel if you increase your mindfulness and then i'll tell you exactly how to increase it the benefits you'll feel you'll be able to be present and actually enjoy what's Happening you know there's a very sad reality of the human

experience is that we can be in a happy situation and not be happy it's very interesting isn't it there's been times when you should have been happy you should have been positive something good happened and you didn't really feel that good interestingly for the stoics amongst us or maybe you have a level of emotional regulation which is really good there's been times when you probably should have felt bad but you Didn't you felt kind of good more mindful you are the better you'll be able to regulate your emotions you'll be able to truly enjoy experiences

instead of just being in an environment which should be pleasant and just finding yourself just over thinking about something irrelevance you'll find it way easier with more mindfulness to make friends and to maintain really good relationships so much better because imagine if you and i are gonna have an Initial chat we're gonna have a conversation i see you in my gym and you're like oh my god and we come up and i speak to you right if i can subconsciously you know i won't really think in my mind but if i could subconsciously tell you're

not present for our conversation if it's just kind of obvious that you're like thinking about something else if i'm speaking to you and it's obvious that you're not really listening we're not really going To get along are we and now imagine for deeper relationships like your family or a girl that you're in love with to be able to be present with them there and then just truly with them focus on them that's a a wonderful gift that you can give to them on the other hand imagine your mum is talking to you and you've just

got thoughts going on in your mind and you're not truly even listening to her people pick up on these things one of the most practical benefits of more Mindfulness is that you'll just be able to focus and concentrate on work and study so much better you can probably relate to this for a lot of people can't even read like a lot of people literally struggle to read these days if you grabbed a book right now and the book was like a little bit boring would you be honest would you experience this maybe after reading a

paragraph you don't really remember what you've just read because if you're really aware of It you'll realize that you're almost like pretending to read whilst you're thinking about something else to be able to read and study effectively you need to be mindful in fact to be able to do almost anything effectively in life you need to be mindful so how do you become more mindful through meditation how do you actually meditate because it seems like such a weird topic we're going to do a very very short meditation session together and it's going to be on

like a Lot of the sessions you may have tried previously because i'm going to walk you through a very practical no bs framework for improving your mindfulness with meditation it's a four-step framework we're gonna start at step one and that's to be mindful of something that's happening in the present moment and so the breath is commonly used in meditation so essentially just just be mindful and present and aware of your breath just put all your focus onto your Breath right now keep your focus there just keep breathing just keep your focus onto your breath now

without really realizing if we did this for another 5-10 seconds you may not be consciously aware but step two of the way to improve your mindfulness is that you actually lose your focus on the thing that you are focusing on so step one is to be focused and present on our breath step two is actually when you Lose focus on a thing but you haven't realized it just yet because there's a gap i hope you can understand this when we first lose awareness and we become mindless we don't actually realize we're not aware that we

are currently mindless for at least some time up until there's almost like an aha moment and we're like oh i'm mindless so step one is focus on our breath step two after a few seconds we've lost awareness but we're not even aware that We've lost awareness step three is that now we are aware that we lost our focus on the breath so step three is that moment where you think oh i was supposed to be meditating and i was just deep in thought about something else and finally step four is to just come back to

the thing that you were focused on originally so step one focus on your breathing step two subconsciously lose awareness of the thing we were focusing on but you Don't even realize it just yet i'm thinking about high school and then step three is you realize you were thinking about something else oh oh i was thinking about high school when i should be focusing on my breath okay i'll go back to the breath step four you complete all four steps and that's like one rep one squat one bicep curl for the brain interestingly this is where

a lot of people get upset when they try to meditate they try to Meditate and then they lose their focus and they say they can't do it but what you need to understand is that if we go through all four steps it's like one bicep curl for the brain our brain's just gotten stronger we've just gained 10 mindfulness experience and so we actually want to go through these four steps as fast and as often as possible what that means is that when you try to meditate and you lose focus it's actually a good thing this

is why so Many people struggle with meditation they try it and then they don't enjoy it because it's not working for them they're not able to clear their mind of thoughts what they don't realize is that every time you lose your focus that's actually an opportunity to simply just bring your focus back to the present moment and to gain that like experience in video games you have like xp experience for like the skill every time you come back to the present moment you Come back to your breath that's like 10 experience in your mindfulness skill

you need to lose your awareness and to think about something else to be able to actually gain more mindfulness i'm recording a full meditation video that you can follow along to every day and i'll have a card pop up on screen as soon as it's released so click on that card right now you can just load it up save it to your watch later and start listening to it maybe every morning or Every night time the next tool to improve your mental health is challenging yourself and you might not have ever considered challenges to be

a tool for your mental health but when we set challenges for ourselves we enter what's called a flow state a flow state is kind of like an extreme state of presence and mindfulness so in the previous part of this guys we just spoke about presence and mindfulness and we said that's when you're able to focus on What's going on at the task at hand you'll have no thoughts but a flow state is when you're so focused that you lose track of the time suddenly two hours have gone by and you're like what it felt like

20 minutes and i did so much and i'm so productive at least you just did more work or i did better than i've done in the last week it's only when we enter a flow state that we really tap into our ultimate potential a flow state is what athletes call being in the zone You might have heard that saying an athlete will say oh well you know i just entered the zone that's a flow state that's extreme mindfulness and presence and that comes from challenge you can only enter a flow state being in the zone

if you've got some kind of challenge and there's so many more benefits to this not just your mental health but increases in testosterone when you challenge yourself and when there's some kind of competition your Testosterone rises setting yourself some kind of challenges where you're so focused will lead to more success and accomplishments and it'll make you feel just happier and more proud for yourself so this might seem like a weird part of this guide we're talking about mental health why am i talking about challenges but you see when you set challenges it just kicks your

brain into overdrive and lets you just totally focus on something rather than like ruminating on negative Thoughts so the way that you can improve your mental health and also the rest of your life how masculine you are how successful you are how happy and accomplished you are is through setting yourself some kind of challenges that you can obsess over for example you could be reading a book and say to yourself you know what i'm going to finish this book by the end of the week or you can say that you want to go on three

runs this week you want to run for A total of 10 kilometers this week and you're writing it down you're tracking the data and it's exciting because you're thinking wait it's saturday and i still got two kilometers i don't want to go right now you know what okay i'm gonna go on a run right now that kind of aggressive energy makes you feel good working hard on a meaningful goal naturally makes us feel good about ourselves especially if you are the one who has set that goal That challenge you know it's an interesting thing that

you go a large part of your life without ever setting yourself to do any kind of work or challenge because the teacher in school does it for you we've been conditioned i don't mean to go on a run here but we've been conditioned to wait for an authority figure to tell us what to do to set us challenges and work we need to become that authority figure for ourselves it's like stand up straight With your shoulders back and safety so okay i am going to do this thing by this date we can't always rely on

the teacher or the boss to tell us what to do we need to start setting challenges for ourselves so here's the actionable step just take a minute right now to think and maybe write down one or two challenges goals that you can set for yourself by the end of this week and if it's saturday or sunday right now then do it for next sunday what is a Challenge that you can set for next sunday perhaps it's to finish reading this book to work out five times to go on three runs maybe you want to do

a longer term challenge like hit one million subscribers before november that's mine if you're watching this video in november have a look at our channel subscriber counts it's going to be over 1 million save yourself one or two challenges right now and they could be short term or long term whatever it Is it's just some kind of challenge that will make you take like some kind of work productive thing more seriously set that challenge and start to obsess over it when you start to work on that challenge you will naturally just feel good to improve

your mental health we absolutely have to talk about your physical health and your physical health may actually be the single most important influence on your mental health it's a sad state for the majority Of young men who are just so physically unhealthy you don't realize how far we are away from living like our ancestors was the majority of us sit down for 10 hours a day school makes you wake up when you're still sleep deprived we don't get much sunlight anymore we don't have like high levels of testosterone with competition and challenge with our brothers

we eat food that's been genetically modified with pesticides and pumped full of refined sugars there's a Lot of things that are very negatively affecting our physical health and you'll find that if you improve some things of your physical health which we'll discuss here your mental health will improve as an indirect result of that this section of the guide is probably going to give you the biggest improvements in your mental health but the reason why i've put this section on physical health after the few sections we've already spoke about which is gratitude Mindfulness and challenge is

that you actually need to do these things first to be able to make progress in your physical health just like everyone else you've probably tried to improve your physical health you've probably tried to like lose weight or go to the gym or improve your sleep or eat cleaner it's probably always felt like a bit of a struggle like you're swimming upstream if right now you're struggling with things like to be able to go to the gym Consistently to be able to eat clean you know there's that decision to be made should you eat the junk

food and you know rationally you know that you shouldn't but if right now you're still at the level where you just keep choosing the wrong thing if you struggle to improve your sleep if you struggle to improve so many different parts of your physical health if that is relatable to you right now please trust me when i say that any effort you make to try to Improve your physical health will be a waste of time i know this sounds so weird if you struggle to try to improve your physical health it's a waste of time

to try to improve it directly if you're struggling to try to for example get onto a good clean diet and you know you keep saying i'm gonna go on a diet but then you keep cheating on your diet if you're struggling to consistently work out focusing on those things will just constantly just keep you in this Loop where you'll never achieve anything what you need to do if you're currently struggling with things like diet or working out or whatever you need to focus on the previous three parts of this guide gratitude meditation and challenge if

you focus on them instead you'll find that you'll naturally be able to actually do more of the physical health habits i wasn't able to improve my diet for literally years for years i tried to literally for years i tried to Follow all these fitness youtubers who are telling me this diet's better than this one and if it fits your macros or calories income you know they're telling me all these things and i simply just couldn't stop overeating i simply just couldn't say no to the junk food and no one had ever spoke about this before

i realized after my own experimentation the one key secret to be able to improve your diet isn't all of these fancy diets it's meditation you need to have levels Of mindfulness gratitude and some kind of challenge to be able to improve your physical health first so focus on those sections now if you're going to continue watching this part of the guide you're making this promise right now that you already have started to meditate and do some kind of gratitude practice and you've set yourself some kind of challenge like okay a reasonable challenge okay i want

to work out twice this week you should have all those Things in place first before we really dive deep into these there's three parts of our physical health that greatly influence our mental health and they are diet exercise and sleep your diet plays a huge role in how you feel mentally and it would take me a full length video to be able to explain it in detail if you want my very very detailed explanation of diet and nutrition in a way that's explained in my way which is like no bs no fancy words just you

know just talk To me like i'm a five-year-old so i can really understand it instead of all these like scientists telling me i made like a 45-minute diet educational video that went viral and i have it up as a card on screen so you can click on that card right now and just pause that video and just maybe save it to go watch later and you can watch that when you're totally thinking about diets it would take me far too long to explain everything in terms of diet here but Just in short what you know

about diet and nutrition and your food choices is so so limited and the issue is the people who seem like they're educating you right now you know these fitness influencers fitness youtubers especially they're all selling you this lie which is based on like you can eat whatever you want and you can still lose weight and the thing is that might be true you know calories in calories out if it fits your macros those things might be true But those eating certain foods will reduce your health that should not be a big statement for all of

modern times we would follow this one golden phrase which is that you are what you eat and in the last 10 years the fitness influencers have ruined it you know these fitness youtubers they're very famous and they make videos of them doing like 10 000 calorie challenges and they've got abs and they're like look at Me i'm eating a donut you can actually eat a donut if you eat the right calories and okay you can be lean and eat whatever you want fine but when we're talking about health the issue is that if you eat

something like a donut which is full of refined sugars it will mess up your gut microbiome mess up almost like what's called the second brain of your body which is your gut it will mess that up and it will literally influence and deteriorate your genes What we eat has a huge way bigger impact on how we feel and how our brain works than what we think you know there was a study that showed that if you give natives a western diet so these guys they're not used to like western foods junk food or whatever and

if you give them this diet their intelligence literally drops the food that we eat in the west literally makes you dumber to think that your diet doesn't really play more of a role than just calories in Calories out is so so simplified that it may as well be wrong i could go into a full-length rant here about diet but that 40-minute guide that's popped up is like a card on your video screen right now that explains it all and so you can go and have a look at that now if you want some simple no

diet advice to follow right now but i would suggest i've done so much like research on this and the sad thing is that it's that totally unsexy answer eat a variety of Vegetables fruits meats nuts whole grains eat healthy it's like literally that simple and and the other term healthy is kind of messed up now from these modern companies that are marketing themselves to be healthy but then they're actually full of garbage they're full of like processed ingredients and refined sugars which are classified in a different term and everything so the only true way that

you can make sure that you're eating as Healthy as possible it's a cook up and eat single ingredient meals what that means is that your meal is comprised of things which are just single ingredients for example a potato like literally just a potato is a single ingredient the ingredient inside of potato is potato in fact potatoes don't even have an ingredient list on the back because it's literally just potato the same with broccoli the same with salmon that's what we want we want literally just Single ingredients meals and of course that's very different from what

we're used to eating we're used to going out to get fast food where you start getting meal deals and crisps and sandwiches and processed from like supermarkets we're used to all that so of course it's gonna take some time to take a step back from this where i would recommend for you to do this is to choose just one meal of your day and make that a one ingredient meal so that doesn't mean you Like one meal is literally just gonna be potatoes just potatoes it means that everything on the plate is a single ingredient

by itself so potatoes salmon broccoli boom that's a meal right there that's a lot better than for example having a fish burger which has been processed and it's got so much worse things and you might be thinking but wait what's the difference because you know if the macros are the same but it's not about the macros it's not about the Calories that's such a simple view you would have to watch the full length it'll take me so long to explain it again the food you eat has probably the biggest impact on your hormones and all

those processes inside your body and you've got to think what will be happening to your mind and body if you eat like the majority of people you're not like them honestly like you're watching a video a 40-minute one-hour two-hour long guide on mental health Perhaps you haven't realized this just yet but like you are literally so different maybe you're not at that point when you know you go do your own grocery shopping but if you do and it when you go on to you'll notice by following videos like this education you're probably gonna go watch

the diet guide and you're interested in like nutrition and mental health but when you go out to like a supermarket you're you know pushing your trolley around it's got Food you know the groceries that you're buying and you kind of compared your trolley to the trolley of the average person next to you it will look very different the trolley of like a real athlete not a fitness youtuber but a real athlete a warrior it's just a bunch of vegetables meat single ingredients some seasoning that's it nuts you know healthy stuff like that which is a

single ingredient all natural and the trolley of like more of a average person Is a bunch of processed sugary cereal cookies biscuits cakes ready-made meals these small choices that you make truly have a huge impact in how you feel mentally and if you are a young man and you don't have control over your diets because your parents just make your food what advice do i have for you that situation does kind of suck and more and more i'm hearing of like young guys whose parents are quite unhealthy and so they just kind of assume this

young Man's going to eat their own healthy food too if i was you in your position i would hope to have the confidence to kind of like speak to them and just kind of say like oh like i want to eat healthier i don't really want to eat mcdonald's anymore or something and just see how that goes and of course some parents won't be okay with that if it's not something you can totally control what i would do is just simply ask your parents for more single ingredient foods In your meal so if your mom's

gonna cook something and it's somewhat unhealthy but you could probably tell oh can i have like more potatoes can i have more chicken and if your parents are gonna get you something which is unhealthy and you just need to eat it because otherwise they'll like shout at you or something and you know they're gonna get you mcdonald's what i would do is still eat it and somewhat enjoy it but leave a little bit of it just eat less of it Just kind of tell them like oh yeah i'm not really that hungry i really want

something healthy i really want potatoes just normal potatoes i really want just normal chicken without you know being in a burger or something the second thing we said that you can do for your physical health that will improve your mental health is exercise and this one's just really simple you don't need me to explain the benefits of exercise exercise at least three times a week Preferably five to six maybe even seven one thing that a lot of guys on self-improvement mess up with is that they consider their resistance training you know weightlifting calisthenics they consider

that as the only kind of exercise that they do and so when you're on a weightlifting program or a calisthenics program you have rest days and you have training days and maybe you train three times a week or four or five or six days and you kind of just want to Rest and not really think about exercise for the days that you're off but in fact on the rest days from weightlifting and calisthenics you're still supposed to move your body our ancestors moved their bodies every single day they did some form of cardio to maximize

the mental health benefits you should work out for at least 20 minutes maybe every single day and just every now and then take a full day off but even then on that day you still don't want to like lounge Around and just be sat on the couch and stuff and be sat on the computer chair for 10 hours of the day you still want to take time to walk a few kilometers every single day to maybe go on a quick run to do some random like shadow boxing just something that gets you a little bit

sweaty and pumped up and the third and very important thing with your physical health that impacts your mental health is sleep and sleep is so like i know i speak about it sometimes but it Is so overlooked in the majority of people i can say for 100 certainty that your sleep is not good enough it takes a lot of intention to really improve your sleep and the majority of people have just accepted a lack of sleep because we're conditioned to through the education system like you know as teenagers we need a lot more sleep like

teenagers need more sleep than adults do and to make a teenager wake up for 7 00 A.m is actually inhumane if you want to really learn about the consequences of not getting enough sleep and you really want to feel a little bit anxious about this the book why we sleep by matthew walker is a good resource it kind of scares you and gives you anxiety in the sense that he'll literally just grill all the problems that will happen when you have a lack of sleep and maybe that isn't really beneficial because sometimes then that can

make you anxious When you're trying to sleep but it can be helpful to just keep those things in mind so you realize how important sleep actually is since i read that book i talk sleep so much more seriously i have a sleep ring here which i wear all the time it's 300 and it tracks my sleep and gives me lots of data and i'm also on a 2 500 program with these experts on sleep and they're literally speaking to me every Day looking at the data telling me like so many random things that i can

do okay listen to this youtube videos like you know particular sounds listen to this when you go to sleep and tell us okay we'll look at your data and we'll see how you feel okay report your sleep log every single day your sleep efficiency your rem sleep just everything these guys are experts and i've been working with them for six weeks and we have a couple more weeks Left and of all the things that i've worked with with this coach i've paid a lot of money for i think there's three main benefits there's three main

learning lessons that you can take and you've essentially just gotten them for free so it's like i'm sharing the learning lessons that i got from this program with you the number one main thing that these coaches have put on to me that i've also heard from a bunch of like experts scientists and there's one Who's really famous on youtube andrew huberman all these guys are saying that morning sunlight is incredibly important it's one of like the very few non-negotiables that i have with like the sleep performance coach that i'm with that every single morning as

soon as the sun comes out you're outside just kind of getting it into your eyeballs andrew huberman explains this really well in a bunch of podcasts that he's done so you can literally just search on Youtube andrew huberman morning sunlight when you do this and you get sunlight into your eyes first thing as soon as you know the sun comes out which in the uk right now it's about 6 a.m when you do this you get it for 5 minutes 10 minutes 20 minutes you'll find that you'll naturally wake up way earlier and it's actually

one of the things that just improves your health and your dopamine levels and you know all the sciencey stuff to such a great level i Think about why that is just think about what our ancestors did like they would wake up to the sunlight and just be out all day whereas we wake up and we just stay inside the only light that we see is like the light from our phones and laptops and one of the very important points that andrew huberman makes about this is that you must go outside this you cannot stay inside

and get the sunlight from like glass or anything or you know inside of a car you literally Just have to be standing outside so there's a level of discomfort involved in that but it the roi is massive the second major thing that you can do to improve your sleep which will improve your mental health is to go to sleep and wake up at the exact same time every single day even on weekends and so this means that your wake up and your bedtime need to be reasonable and sustainable so for example if you're in school

or work your wake up time could be 6 a.m and Your bedtime could be 9 p.m and that gives you a nine hour window to sleep the majority of people mess this up because when they're forced to wake up for something like school or work they do it but then on the weekends when they're not they end up having a huge lion which then has like this weirdly cascading effect even though it feels healthy to think okay well you know i like tomorrow i may as well sleep more and sure you might do it that

might be a Benefit but then when you do sleep more that cascading effect how it kind of messes up the rest of your day and then you end up going to sleep later just gives you this lack of stability this is where the majority of people mess up that even on weekends any day you should be waking up and going to sleep at pretty much the same time and the third final thing that you can do to improve your sleep which you've heard before but no one has really explained this well is Winding down before

bed so this is usually when someone's explaining oh yeah how to improve your sleep and they'll say in such a short way they'll be okay so wind down before bed and you know just don't use technology for two hours before bed i would hear that advice never really take it seriously and you probably haven't either just be honest when you've hurt you've heard this before oh you know wind down before bed but you've never really taken the Advice and i understand now why because no one has ever explained why that's important what actually happens specifically

what we need to do it's not just gonna wind down that's not scientific what we need to do is lower our heart rate before bed so that by the time we go to sleep our heart rate is already at its lowest point so when you have a tracker like this or an apple watch and you can see data on your heart rate what we want is to spend at least 20 minutes if not about an hour doing the things that drastically lower our heart rate so that when we get into bed our heart rate is

already lowered instead of our heart rate being higher and needing to lower when we're trying to sleep so this ring is very important this ring is called an aura ring it's like 300 i'm not sponsored by them but i think it's a very good investment and it gives you i'm gonna show you some of my data to show you right this right now is Data from a night where i wind it down properly before bedtime i spent like an hour literally i'm gonna teach you the secret technique which no one has ever spoke about in

terms of winding down before bedtime but i did this i did the technique i fully wind it down and you can see that my heart rate was already low as soon as i fell asleep which is fantastic so i had a good night's sleep here but then this second graph is from a night where i didn't do this full wind Down procedure you can see that it takes me hours to wind down and get my lowest heart rate the most effective way to wind down before bedtime i have found this is weirdly really specific is

to literally lie down on the floor for some reason the floor works so much better than your bed lie down on the floor face up no pillow literally just like starfish on the floor like you would at the end of a yoga session and then follow like a very long meditation guide So again i'll have a follow-along meditation youtube video uploaded and it will show us a card on screen so click on that right now before bedtime lie down on the floor for like 20 minutes maybe 40 minutes maybe an hour and literally just follow

some kind of like deep breathing exercise it's just so interesting meditating lying down feels a hundred times better than trying to do it whilst like sat up awkwardly and your back kind of hurts and everything lying Down on the floor just feels so nice for some reason i don't know if i'm just weird about this but if you try this tonight half an hour before you're supposed to go to bed lie down on the floor and literally just focus on breathing eyes closed no phone no nothing no pillow literally just starfish on the floor and

then do your nighttime routine get into bed and you'll find that you're already rested and so when you do fall asleep it's like Your heart rate was already relaxed instead of needing to spend hours to relax social connection kind of means like having friends and family and people that you have some kind of emotional attachment to around you people who you spend time with this a book on a japanese concept and it says that the single greatest aspect of longevity is social connection longevity means living longer the single greatest way to live Longer is to

have friends if we flip that around and we have to discuss the lack of friends loneliness chances are you've experienced bouts of loneliness those periods where you don't physically spend time to anyone that you really really care about you don't really have like a bunch of close male friends who you feel like you can trust you perhaps don't have like a girlfriend love or intimacy or affection your family aren't around Or maybe if your family are around you don't have like a great relationship you don't even hug each other you don't even tell each other

that you you love each other all of these things greatly will influence your mental health i'd say loneliness is kind of like sleep deprivation in that it makes 100 of your life worse so for this part of the guide we do have to discuss the ability to make and maintain friends which is easier said than done but there is a Mindset in regards to making friends that might help you significantly and that's to realize that making friends and maintaining friends comes down to your social skills and your social skills is kind of like a skill

in a video game so remember when we used to play video games and you have like skills that you could level up and so you start at level one or level zero and then you have to keep doing like certain activities or tasks and you gain Experience remember in games experience is shortened to xp so you gain xp in this skill and then you level it up over time and then as you get a higher level you get more of the rewards of that skill well social skills are just that a skill you'll do very

well if you start seeing life as a video game and one of the very very important skills which the majority of us have spent zero time leveling up is our social skills we understand how nice it is to have Friends but the majority of us have never even put in an hour into leveling up our social skills and just like in a video game there's a two-step process to level up so we pick the skill that we want to level up in this case it's social skills or in a video game like runescape it's magic

and the first thing that we need to do before we can really even level it up is that we have to actually just simply learn what actually gets you experience in this skill so When you first start a video game it's like you have to click on like the informational card you know you click on like the magic skill and it says oh well you can gain magic experience by using this spell or doing this or this that's the same thing we have to do with social skills we have to actually learn what improves our

social skills and we can categorize certain activities that will gain our social skills experience so that this becomes very much like a game For example i'd say holding eye contact and smiling at a stranger it gives you 20 social skills experience stopping to have a chat with them if you initiated the chat gives you a hundred social skills experience conducting yourself well in that conversation with this stranger gives you 200 social skills experience you get like a whole level up if you do that getting rejected but maintaining a good positive mindset gives you 500 social

skills experience All we need to do is get out into a social environment and practice things like eye contact smiling speaking to strangers having like a slightly longer conversation with the cashier at a shop and then we can level it up we can purposely go and try and get rejected by people we can just go and ask people almost like silly questions just for the sake of experiencing some level of discomfort you could go into a store and ask them can i have that tv for free and Of course they're gonna say no but you

weren't really trying to get the tv you just wanted to experience the discomfort of just being in a social situation and getting rejected by someone congratulations just by doing that weird activity your social skills just went up an entire level the higher level that you have in your social skills the way more easier you'll find it to meet new friends and also to maintain those friendships in a way more valuable Relationship than you've ever had before you need some humility right here right now and i know this is gonna hurt if you're watching a video

like this your social skills are trash i'm never going to sugarcoat anything for you when you click onto my channel i will always tell you the total truth i'd say 95 of people social skills are absolutely trash i would say mine are decent now and i've been actively working on improving them for a little While answer this question honestly have you read books on social skills have you taken courses on social skills have you went out have you literally left your house with the intention okay i'm gonna gain some experience in my social skills because

the majority of people have never done that now interestingly there's a group of popular social people who have never necessarily improved their social skills they've never you know left their house thinking about Social skills they've never read a social skills book and so you might be wondering wait they have not had to level theirs but they're really popular so what gives well some people are quite fortunate enough to start with a positive feedback loop when they're young you know like they were just raised right and they just had like a cute baby face or something

when they're five years old in primary school and so everyone was kind of nice to them they Were nice to everyone else and it's a positive feedback loop and you know they go through school kind of feeling kind of popular because they're just a nice bright kid to spend time with chances are if you're watching this video you're not that person so we have to put in some more intention into leveling up this very valuable skill i've made videos on social skills and i've even done a full skillshare class on social skills like a one

hour in something Master class on social skills which i'll have pop up as a card so click that right now if you want to gain more knowledge on leveling up your social skills at this point a lot of your men ask the same question and it might even be in your mind right now where do i go to meet friends this question has been asked to me so many times and so many young men are always wondering you know where do i go and your answers are always cliche and stereotypical oh go to The gym

or try in school or go to go for a walk and stuff this question and therefore the answers are fundamentally not valuable the question is the wrong thing to ask you should never be asking where do i go to meet friends you should instead change the question to who do i become to meet friends i don't want to go into a full rant but in the modern day we are very very weak we're very weak and we seek comfort and quick results and instant gratification so a Lot of people and probably you and probably me

for the longest time of my life we wanted to know simply just okay where can we go to make it easy where can we go there's like there's just an abundance of friends just wait waiting for us to meet them that's not how it works you can't just search for the quick shortcut and ask people where can i go where it's easy to make friends and then someone says oh go to a martial arts club oh go to the gym is that this Never works this advice never ever works for people you know why someone

will recommend to you go to a martial arts club to make friends because that's where they've made friends right you go you've got a low level in social skills and then you become that kind of awkward guy in the martial arts club who kind of comes in at the right time you know gets changed does the session gets changed and then goes off you won't become that social Butterfly guy in there just simply because you've shown up to the environment it's not about where you go it's about who you are so you need some humility

right now and really honestly answer this question have you made good new friends over the last few months do you often get into really nice deep loving spontaneous conversations with strangers because if you don't that symbolizes that you have quite a low level in your social skills and that is The thing to focus on not just simply like oh wait where should i go to make friends it's who you should become so let's ask that question who should you become to make more friends if you want the mental health benefit of being surrounded by like

a group of guys who actually really care about you who want to grow with you because that's so incredibly important you know i told you my journey at the start of this video when i left the city that i spent a Bunch of time with when you know i turned into like a boy a party boy and i was taking drugs and i moved back home to my family's house i moved home and i didn't speak to anyone i wasn't using social media i didn't even tell any of my old friends that i moved back

home i was just back home and i was just by myself for months and months and months I didn't even speak i didn't even have literally a single friend i was reading the book how to win friends and influence people by dale carnegie and as soon as i would learn something from it i would set the book down so you know i learned like okay if you smile people will like you more if you ask someone a question based on what they're interested in instead of you they'll like you more i would learn something small

like this I would set the book down and i would literally walk out of my house and go and use whatever i just learned on a stranger nearby i went from having just really weird trash social skills because i spent like two years smoking weed all day every day so my social skills were just trash you know my brain would just kind of like go blank when i'd be speaking to people and i just slowly started to level it up and gain social skills experience and you know i was Very busy and determined at the

time so i didn't necessarily feel that bad but i've literally got private videos of myself that i would record on my phone you know like videos that i've never released to youtube and it's literally just me speaking to like me and i'm just kind of saying like oh your life's going really good i've stopped smoking weed my diet's really improved but there's one major problem like i'm just lonely I wish i had like some boys like a brother to train with in the gym i wish i had people to talk to after the youtube channel

started to grow and i hired my first employee after a little while we would hop on like video calls and you know just start laughing about stuff and like we ended up becoming very very good friends and he's my best friend to this day his name's sam i wish for you to have what i have with him a close Male best friend who you can consider kind of like a brother who has your back who you know for a fact would literally fight for you that's incredibly valuable a guy that you can be totally authentic

with a guy that you can message to say like oh bro i feel like it's so valuable but you need a certain level of social skills to be able to attract that kind of person because the person that you want to be friends with has to want to Be friends with you so if you take a minute right now to think about what kind of guy you want to be friends with just like almost visualize him he's funny he he talks like this he has these values this is how you spend time with him you

hop on like discord calls or maybe you meet in person you go to the gym imagine the friend that you want to make and then imagine from his point of view who he wants to be friends with i know this sounds horrible but that guy Probably doesn't want to be friends with like a depressed sad anxious young man he doesn't want to be friends with like a really lazy guy who's negative who complains all the time he wants to be friends with a guy who's quite upbeat and encouraging who thinks about him who like talks

to him in a supportive way he wants to be friends with a guy who's funny he wants to be friends with a guy who's got a level of like carefreeness who's not Overthinking all the time he wants to be friends with a guy who seems happy who smiles who takes an interest in him who invites him to do some fun things could that be you because a lot of us we have this like this kind of personality where we can't see our weaknesses and we don't realize this a lot of us don't really bring that

much to the table in terms of friendship i can admit for a very long time i was one of these people it takes a certain level of Confidence and humility for you but you would get my respect for this if you held your hand up and you just said you know what i probably don't bring that much value to a friendship right now i'm probably not that like fun to be around i should improve on that because a lot of young guys have this kind of really sad depressed outlook on friendship and they're like oh

you know it's so hard to make friends and i don't trust anyone Anyway i'm a lone wolf but they never have the humility to just think yeah like if i was a better person people would want to be friends with me so i know that this is a very hard to swallow pill and it's not very positive you know i'm kind of making you say yeah i'm a piece of and that's why no one wants to be friends with me but sometimes you have to admit to yourself yeah like i have a little bit of

a peace issue i'm always quite self-interested i Don't really ask good questions to the other people i don't take an interest in them i don't really smile i find that awkward i'm not funny i'm not even that much of a nice person i'm not very supportive i always forget things about my friends because if you can admit these things then you can make progress on them you should right now have a new goal or intention in mind which is to level up your social skills your social skills are literally the skill of Meeting and making

friends if you want my help with that again i'll have like my social skills videos and master class come up on the screen somewhere also if you want to make friends online you can join our discord server that will be linked in the description i think we have around 80 000 young men who have joined this server we're all on self improvement we're all talking about social skills and mental health and discipline and no fapping there's a Bunch of guys from age 12 to like 25 30 you'll probably find some people to speak to in

there one of my mods in this server has also created his own platform where people can come together and actually do in real life meetups so information about that will also be in the discord server so if you're interested in that you'll join the discord server and then there's like a separate platform to literally say okay which city are you in and there's a Bunch of other people in the same city as you and they're literally saying like oh boy he's like let's all get a day pass at this gym over there and we can

all join together that's like one of the most beautiful things i've seen someone do and like someone create on self-improvement so shout out this mod's name on his discord name is agro7 so shout out to him for making this so let's talk about your environment and particularly nature and sunlight and Having a sense of adventure i think these are very interesting environmental factors to talk about and they'll significantly improve your mental health if you utilize them correctly as always i want to give you the bro science explanation for why things like nature sunlight and adventure

make us feel mentally healthy if you imagine how our ancestors lived thousands of years ago they spent all of their time out in nature they would wake Up at sunrise and literally be in the sun totally naked all day up until the sun went down there's so many like new health benefits that are arising from people saying like oh yeah like you know we should get sunlight on our poles and our and stuff like people like there's real scientific studies which are showing like your testosterone goes through the roof if you get sunlight on your

testicles with no clothes on our Ancestors were living like that just 24 7. and they were exploring when i hear like the great tales of how humanity started and i believe it started like somewhere in africa and you know there was tribes eventually a small group from this tribe led by a strong man decided to just adventure outward and that's the story of every community every tribe of humanity it's adventure it's travel and we don't really do that These days we travel to work or to the gym but that doesn't really count that's that's not

even traveling or adventure that's commuting when was the last time you went on an adventure like a real real adventure when was the last time you left your house and didn't know where you were gonna end up be honest i like to think of the world like the map around us kind of like the map from grand theft auto you remember those Games gta 5 or gta 3 or gta san andreas and you click on the map on this game and wherever you had previously been to would be sort of visible on this map and

anywhere that you hadn't discovered would be blacked out gray so the idea is okay the map pretty much starts off as just blacked out and as you explore more and more and more the map kind of gets like opened up and you can see where you've been if you imagine the map of your area around your home your city you Feel like you probably discovered you know quite a lot but if you just imagine that map just like a gta san andreas map there's a bunch of blacked out streets like there is a street two

minutes away from you right now that you have never even seen before there is a house there's a building that your eyes have never witnessed before literally within a one to two minute walk how crazy that you may have lived at your address at your home for five Years ten years twenty years two years and there's something that you haven't even seen thirty seconds away do you feel some level of excitement when you think about this i almost get like an urge to quickly like slip my trainers on and just go see that random building

that i've not seen this is what we're supposed to do as humans we're supposed to be in awe of like the natural beauty around us we're supposed to go for a long walk in nature and not just be Glued to our phones or to be overthinking but to literally look and appreciate that one particular tree that like just for some reason your brain your body your soul really likes amongst all the other trees you're supposed to go out like a child and like pick your favorite leaf off from a tree or from the floor unless

you just look at it and examine it and just think how beautiful it is when was the last time you really like picked a leaf and actually really Really looked at it perhaps one of the reasons why we feel so mentally unhealthy we're just walking around and just navigating life in a haze just deep in our own thoughts instead of appreciating the beauty around us something about being in nature especially amongst big vast open spaces like i'm in right now i'm in scotland i'm staying on a farm i'm in like a mountainous area like you

can't see it right now but there's a bunch of Mountains where there's something about being in this open space where there's mountains around it does something amazing to my mind on the way here my mind is thinking about youtube it's thinking about drama it's thinking about you know small tactics and tasks that i can do we can implement oh i've got to send a message to this guy or i've got to write this thing down small things as soon as i get out into the vastness of nature my mind broadens Up and i can't help

but think about the grand scale of things i get out into the mountains and my brain just starts automatically thinking about fatherhood it starts thinking about long-term plans where would i live five years from now where would i raise children what's the next generation gonna be like what are the boys five years old today what are they struggling with do they have mental health problems were they throwing an ipad when they were three years old what Will the generation of those boys become 20 years from now i'm thinking about these grand things when i'm out

in the grandness of the vast open space of nature and yet we spend most of our days indoors tiny little rooms just staring into like a tiny little phone screen or computer screen like you're doing right now and we wonder why our mental health is so bad and like our thinking is so consumed by like small things and this part of the guide in terms of nature Sunlight and adventure it's very very close to my heart because again that story that i've told you about that i was living in a city and i was just

waking up and smoking weed and i was just staying in the apartment all day because there was the covered lockdown if you could almost like imagine how i was living you know i'm living in this like small apartment with a girl that i didn't really even like i'm waking up and just smoking weed straight away i'm Jacking off i'm fapping just in the other room even though i've got like a girlfriend there i'm literally that's how my mental health was just addicted to porn just staying in like the computer room all day and then think

about the difference from that and then i moved home and suddenly like this idea of adventure just popped into my mind and i'm i'm going out and actually looking at like these vast open spaces With like a sense of a childish awe and i started to go on like small adventures i bought outdoor gym equipment like i bought like equipment that i could train you know my muscles with and i would put it into a backpack and i would literally just go for like a long walk or a jog just trying to find somewhere to

train and i would always try to choose a new place to train and i'd end up like walking into like little forests and there's you know like a stream of water And i challenge myself to like jump across it when you imagine that new life that i was you know jumping across these puddles and you're challenging myself oh that looks kind of far i don't know if i can make it compared to just waking up in a small little room and just smoking weed every day is it any wonder that the majority of people who

just stay in these small like houses Small rooms who just stare at their computer screens and don't go outside don't get sunlight is it any wonder why the majority of these kinds of people are depressed as a simple rule that you can follow go and do the things that you did as a child you'd go play out with your friends you just go kick a ball around you'll jump over puddles you'd climb a tree when was the last time that you climbed a tree i know you sound silly but like you feel kind of Depressed

right now imagine if you go climb a tree i don't think you can be depressed when you're literally climbing a tree i think that's the instant cure that you needed i think this section of the guide sounds really exciting and awesome okay like you know nature sunlight adventure fine but you need a practical way to implement this otherwise you're just gonna feel kind of motivated and hype watching this video and then your life isn't gonna change You need a practical way that you can implement getting more nature sunlight and adventure and the way that i

did it which will probably work for you is to start getting into long distance cardio now chances are if you're watching my videos you might already be into going to the gym and doing weight lifting or calisthenics or you might not be but either way you should really consider like the benefits of doing long distance cardio i'm not talking about sprints and I'm not talking about like you know going to the gym and just putting in the work on the treadmill like that that always just is really weird for me like people just go to

the gym unless you just go jog on the treadmill for like 30 minutes why chug outside but long distance cardio and so essentially go on a very long run and start tracking how far you run so there's apps that you can get on your Phone literally just search like running app there's like a nike app and pretty much all those big brands like everlast whatever they've all got one which is just for like running and under armour has a good one that i use um under armour running app if you search that onto app store

i'm pretty sure it'd come up and it you just press start and it starts tracking like your map and sees how far you've run get into long distance running and start like Challenging yourself to get to like 5k 10k you could probably do that in six months from now but one very important part to get not only the benefits of the long distance cardio but specifically the benefits of this part of the guide of nature sunlight and adventure it's the focus more on the adventure rather than the actual cardio so go out for a run

go out for a long walk go out for a bike ride but don't think to yourself okay you know i'm only doing this just To get like calories or whatever think to yourself okay i'm actually going out for the purpose of adventure and my vehicle for that is running or cycling so that means that it's okay for example you're running you know you're jogging just looking around being adventurous there's a street that you've never went down but you're pretty sure it's like it's closed off so you'd have to just literally run there run back and

so it's not necessarily efficient for like Cardio or burning calories because you'd rather just run straight forward in a straight line but you're like nah it come on like i just want like a sense of adventure and excitement you go there look around oh wow like i've never seen that building before and then run backwards so technically the amount of calories you burn doing this will be a little bit less than if you just focus on like just running on the treadmill or something but the mental health benefit Of just exploring and being in the

outdoors and seeing things that you've never seen before is massive and one final extra benefit of exploring with adventure and being outdoors it puts you into a flow state so remember previously in the sky we spoke about the flow state being a moment of intense presence a lack of like thought in your mind you just focus on what's happening right now but when you're experiencing some kind Of adventure and you're looking around at a building that you've never seen it like a park or a tree that you've never seen your mind's probably going to be

relatively quiet which again will greatly improve your mental health kindness is another tool that you can use to improve your mental health and i learned this from this free online course named the science of well-being this instructor like this professor has Made this course online talking about mental health and she brought in this study which showed that people are actually happier if they spend money on others rather than themselves so in this study a participants are given like five dollars and they're instructed okay go spend it on yourself go buy like a latte from starbucks

or something or another group of participants are given five dollars and they're instructed okay go buy a gift for a friend go buy a latte From starbucks for their friend and they found a way bigger happiness increase for the people who spent money on their friends and we know this too being kind and generous makes us feel good about ourselves there's a very interesting conclusion that we can come to there's literally a higher roi return on investment to being generous with your money your time your compliments than it is to be reserved like the money

That you could spend on someone and of course you know it's all relative so if you're in a different country you don't have to spend the equivalent of five dollars it was all relative to the country that you're in so essentially if you spent the equivalent of around 20 minutes of the minimum wage of your country on a friend that would probably be able to get you like a coffee a drink a bottle of water or something like that if you've got that for a friend oh i've Got this for you you'd feel happier about

that than if you got it for yourself and you can scale this up massively so that study just spoke about you know a small gift of like five dollars buying a drink from starbucks for someone but you can be a very purposeful work driven young man and be quite charitable or do some kind of work that helps others i personally have found one of the greatest mental Health benefits for my own self from the work that i do for this youtube channel i spend quite a while and of course you know it's quite profitable for

me you know to increase my status i feel good about the success that i've built the income that i've got but the work that i do here is very purposeful and when i receive comments and messages and emails and voice notes and when i had instagram i don't have instagram anymore but like when i did have Instagram i would receive obviously 20 messages a day direct messages of people just saying like you've saved my life you changed my life thank you so much for your videos never stop uploading that made me feel amazing about myself

kindness and generosity is linked to this feeling of being needed and that's so utterly important and we don't really have that like we live in very weird individualistic times what i mean by Individualistic is that we're all kind of like separate people and we no longer see ourselves as being part of like a tribe even in your country or community you don't really think like oh yeah well this is this is my my man you know he's in the same country as me that means we're on the same team you don't really think that we

don't have tribes anymore we're not really close knit anymore and religion was an amazing way of life for this because We felt like we were in the same tribe as everyone that we went to church with and we don't have that the majority of people aren't very religious these days we don't really have like a sense of community that makes us feel important and so for the majority of young men perhaps a reason why you don't feel so great is because you kind of know you kind of feel that if you disappeared nothing would really

happen of course like you know your parents your family Would be upset your friend would be upset but like in terms of the greater community the majority of people wouldn't even realize if you just disappeared and i know that seems really scary it seems really dark to talk about but that's something that remember we have to like kind of talk and sort of admit these things out loud and then aim to change them if we bottle them up and if we don't express these thoughts of humility to ourselves where we discuss Our weaknesses our weak

points then we'll never make progress we need to hold our hands up as young men and say you know what i'm not even involved in my community that if i just left today no one would even realize that i'm not even doing any purposeful work that's changing the world in any positive way i'm just working some minimum wage job in like some place that i don't even care about i'm not even helping anyone it's one of my friends Who really need me it's so important that you become the kind of man who is needed you

become the kind of man who is doing such good work for other people that people need you because when you're needed you can't help but feel this level of like security abundance happiness fulfillments freedom for yourself when you're not needed when you're just another like average guy who's working like you know some job that doesn't Really matter and you just spend your free time on online you're not really doing anything it feels like life is a bit meaningless and pointless and this is where symptoms of depression arise and so consider being kind consider being purposeful

consider being generous consider doing things for other people for helping them to such a good level that you will feel that you are needed that you will feel that other people are Relying on you and even though that's a level of pressure and responsibility it's a good thing men are built from responsibility men are built from pressure so many young guys are just living life without responsibility they just wake up go to school go to work and then just come home and just spend all day online and then they complain why they're depressed you need

to take responsibility for someone else to become a man If you are not responsible for someone else right now i hate to say it but you are not a man you're a guy or a boy you turn into a man when you take the responsibility of other people and interesting like masculine things will happen to you when you take responsibility of other people i couldn't grow a beard for most of my life all the men in my family could grow a full beard at age 16 or 18. i'm age 21 Still can't grow one but

then i started this youtube channel i started working for the other guys that i care about i started being purposeful i started leading a mission of young men improving themselves and suddenly i can grow a glorious beard you will become more masculine you will feel more like a man you will feel purposeful when you start helping others the reason why i'm speaking with so much emotion and conviction right now is Because i wish i could speak to younger hamsa i wish i could tell him he doesn't even realize this but i wish i could tell

him that he's quite selfish and i don't say that as an insult it's just an objective fact he only cared about himself true progress comes when you start thinking about other people what's interesting when you think about helping someone else you actually help yourself to a such a greater level it's so easy to think oh i don't have the capacity to Help someone else i don't have enough money to help someone else what's interesting is that if you help someone else with their fitness with their diet your diet will automatically improve if you start helping

your fat friend lose weight i guarantee your diet will improve more than you've ever seen it before because now you're a leader and now you've got responsibility to be a role model we as men need some kind of self-transcending purpose transcending Means bigger than us we need a purpose a mission some work some goals that is bigger than us that involves helping other people for the last two years i've dedicated my life to what you see here i make this joke quite often to my friends i left the nine to five you know the nine

to five rat race i left the nine to five now i work five to nine i wake up at five a.m and i literally just work up until around nine pm i Can't stop i don't want to stop it's like my brain is so focused on this because i honestly feel like i'm changing the world with this work that i do i feel like i'm saving hundreds of men thousands of men that makes me feel mentally happy it makes me feel so important and we need that kind of feeling and you shouldn't belittle yourself right

now and think oh well hamsa can do it because he's got a youtube channel but i don't have one i Started with nothing as well so ask yourself right now in what ways can you be kind and generous to others it can be as simple as buying like a bottle of water for your friend it can be as simple as tipping a waitress or it could be bigger you could ask yourself okay what purposeful work could i dedicate my life to that would help other people if you really want this guide to help you perhaps

just pause the video and really ask yourself that question what Purposeful work could i dedicate my life to which would help other people pause the video and really ask yourself that question journal it write it down what are ways that you can help your community your tribe because when you help your tribe and you feel important it's like you're aligned to like this natural animalistic social hierarchy aspect of ourselves when you move up the social hierarchy of men You know your status increases you just begin to feel so much better and you do that through

a self-transcending purpose and being kind for the final part of this guide i want to discuss trauma and ptsd so i said before that the majority of people the mental health problems that they have usually just come down to like depression and anxiety depressive symptoms and anxious symptoms and that usually comes way more from literally just modern day habits a lot of people Don't like to hear this a lot of people like to think that they've got like some biological issue or anything but the majority of people who are depressed or anxious are like that

simply because of their habits and if you can accept that and think to yourself yet like i actually don't have any biological reason to be depressed or anything it's just simply because i've been indulging in instant gratification i've been watching porn for for six hours a day so Of course i feel depressed but there is something a lot more severe than these habitual mental illnesses and that is trauma trauma is a very significant dangerous experience which changes you forever so this is not just you know like i play too much video games and that's why

i feel depressed so you know my diet's really and that's why i feel really anxious because You know me and fried western food and that's up my gut microbiome trauma we could say it causes ptsd post-traumatic stress disorder so trauma is for example you're walking through the street one night alone and suddenly out of nowhere you just get punched you drop to the floor and people are kicking you robbing you could be being in a car crash These are things that can cause trauma in people and the research on trauma and the psychologists who have

written books on them the wording that they use is that trauma may be maybe curable or at least the symptoms of trauma can be relieved and there's good treatment now for trauma things like emdr it's like a form of therapy you like see the therapist and they do stuff like this And it just helps you like process the events and uh traditional talking therapy sometimes can help there's more complicated versions of trauma which are no longer just one event so you know like you could get trauma from a car crash that's one event or you

know you've been mugged you've been attacked that's an event there's such a thing called complex ptsd complex post-traumatic stress disorder And complex ptsd cptsd is where you will go through lots of traumatic incidents and it's pretty much always down to childhood abuse so when you're a child and you're totally dependent on your parents but your parent is being abusive your parent shouts at you threatens you slaps you not emotionally neglects you sexually abuses you there's no escape from that when you're a child generally this can Become a lot more severe and it's actually estimated that

i'm not sure the exact figure but a lot of people have experienced childhood abuse i believe it's like one in four and maybe more chances are if you're watching this video and you've gotten a bunch of the symptoms that we talk about you very clearly know your mental health is bad if you think back to your childhood experience with your parents What was it like there's very clear signs of abuse like a parent screaming at you slapping you threatening you hurting you and there's also somewhat invisible signs of abuse things like emotional neglect essentially believing

that your parents just didn't really love you and a lot of us have experienced that and the reason why this is so damaging is because when you're a child you soak up everything you believe Everything that your parents says and does so what goes on to a child's mind when the child is being beaten or hurt or screamed or threatened or ignored by their parents it's like your brain convinces you that you're a bad person you're worthless you're not worthy of love it's very tricky for me to give you real good advice here because this

is something that i'm on my own journey to to Improve on i have symptoms and like the understanding that i have cptsd complex ptsd because of childhood abuse and um the more i look into it the more i work into it the more i become aware of just how many symptoms i have the way that i behave in relationships the physical symptoms of just anxiety and Stress and hyper vigilance and faster heartbeats and you know i track my heart rate on this my heart rate's way higher than it should be at like athlete's performance like

my heart rate should be about 45 it's actually about 60. my heart rate variability hrv is very low it should be maybe double what it is and we think that this is probably caused from things like trauma so if you feel Like you have trauma or cptsd here i've done a fair amount of research on this and it's of my understanding right now there's kind of like two methods that you can use to improve symptoms of trauma and see ptsd and these are called top down and bottom up essentially what this means is that the

top down model is that we start and we focus on the brain and if we do things that improve our brain it will help the rest of our body and then likewise the other approach is That if we start bottom up we do things that improve our body and that will help our brain so this is where trauma treatments like self-help treatments can come in things like journaling and therapy change your brain especially things like for example cbt can help you with these like cognitive neurological wiring of beliefs and you're like all brain sciency stuff

when you change your brain your body can respond and we've discussed a lot of this in this guide so For example in the physical health section of this guide we've essentially explained the bottom up method of relieving cptsd which is okay we focus on the body we can focus on things like sunlight diet exercise and these are all bodily things that we can focus on which then improve our brain and then likewise we can switch it around and we can do things that improve our brain things like journaling things like being in love Things like

therapy and those things can help us ease the symptoms that we get in our body to be honest i'm not sure if i really have good advice for this section of the guide because i'm still learning as i go along and this is a very very complicated subject you know mental health i think especially mental health that's come from poor modern habits Is something that i've gained a good level of experience on but with complex ptsd and trauma it's a it's a whole new ball game what i can't say is if you do relate to

having cptsd or trauma be grateful for it i wouldn't be here where i am today If it wasn't for the experiences that i had in childhood because i have cpcsd because i went through childhood abuse i am the man i am today and i have such a focus on things like mental health and self-improvements but then i've been able to come online and teach these things and i'm very grateful for that i'm glad how my life has turned out and so of course that means all of the Bad things too that's the one thing i

can suggest to you is is find a way to feel grateful and to almost rewrite the story of your trauma your abuse rewrite it and take control of it instead of it's you know something unfortunate that happened to you rewrite it think to yourself yeah like i'm grateful for it because i used it as an opportunity to accelerate and slingshot myself into make more progress we're just gonna go through some questions that some people Have asked me it related to mental health we have a question from night king hey hamza silly question but how do

you always find something to talk about with people you meet every once in a while my mind goes completely blank so i struggle with starting such continuing conversations so night king has asked how do you find something to talk about with everyone that you see and i would actually change this Question because a lot of young men ask this question like how do you not run out of things to say and i always tell them no no you're asking the wrong question it's not that you should be asking how to not run out of things

to say it's that you should be asking how to be comfortable with silence in a conversation whenever i speak to someone especially a young guy who's feeling a little bit nervous i always know that he hasn't really leveled up with social Skills but he just keeps talking and talking talking and you know he's just talking about everything he's flipping around subject it's totally fine in a conversation to just stop if you have nothing to say it's authentic for you to say nothing ar dorga what would you say to someone struggling mentally being in school and

considering dropping out and what are your views on dropping out of school specifically high school We'll focus on his question about someone struggling mentally in school school is i have a very negative opinion of school and the education system and a lot of the times you hear like youtubers or creators talk about this they always like around it and everything i'm very very serious in my criticism of the education system especially in the west i think it's it's been bastardized and i don't think it's Actually helpful for students i don't think a student comes out

at age 18 actually educated on anything worthwhile they don't know how to run a business they don't know how to do their taxes they don't know how to get into a relationship they don't even know how to work hard or be productive by themselves they they know nothing and the pressure that goes on for students is absolutely abysmal how students are being made says just revise for These extremely high pressure high stress exams that this whole will determine the rest of their lives bro i could rant about this stuff for a while i really think

the education system needs to be reformed perhaps i'll be the one to do it 10 20 years from now if i get into like politics or something what would i say to someone struggling mentally in school you're not alone that's the common experience of all the Students around you another thing i would say is that you're not special the same things that will improve everyone else's mental health will do yours too a lot of students with their poor mental health and lack of judgment incorrectly give up the things that would actually keep them mentally healthy

that then would improve their studies and their results so for example if you're a student right now and you've been Struggling you're really pressured and your mental health is not so great you know the worst thing that you could do because of this pressure of the exams coming up is to stop the mental health practices is for example to start limiting your sleep and sleeping five hours a night or six hours or seven hours a night instead of getting a full night of rest maybe you stop spending time with your friends because you really want

to focus it's actually the Things that would improve your mental health that will get you the highest grades in school and i know this seems really weird but i recommend all students to not study for more than like six hours a day which is a big shock to a lot of students because they're like wait wait the culture here is to study for 10 hours no no no the culture of the average to slightly higher than average performers is to study 12 hours a day but the absolute top students on any Country are always studying

around six hours and then they spend some time with their friends and their family and they get a full night of rest they eat clean nutritious food they exercise every day they get sunlight adventure keep up the things that improve your mental health fred's plays hey hamsa i've recently been seeing progress in the gym and it feels amazing but i found myself more and more comparing my progress to others and generally feeling less satisfied With my progress seeing as others have made such greater any advice on how i should go about stopping myself from over

comparing and causing myself to feel self-conscious a lot of love bro this is a very interesting question and i don't think a lot of people know this but comparing yourself to others is an absolutely fundamentally normal part of the human existence you've probably seen all these like cliche like feel good you know these influences and all these Instagram quotes like oh don't compare yourself to others just compare yourself to who you were yesterday that's that's irrelevant that's not how humans work we will always compare against others just the issue is that now we have too

many people to compare against thousands of years ago we were in tribes of around 150 our communities was 150 people and so if you compared yourself to the men in that tribe there was probably 20 30 men that you compared yourself to and That was a good thing that helped you excel but now we have too many people that we can compare with our tribes are still technically 150 it always will be the weird number for human connection is about 150. it always will be in terms of our physical lives but then online we see

too many people that we can connect with so friends plays into anyone else watching this who if you find yourself comparing against others it isn't that you know This concept of oh i'm comparing myself to against others and i've got to stop no no comparing yourself against others is very normal it's just that you're seeing too many people who your brain is convincing that okay they're in our tribe too so the real way to stop comparing yourself to others is actually to stop spending so much time on the internet and that in turn especially if

it means reduced social media time is going to be one of the greatest things That you do for your mental health so that was my full guide to improving your mental health and if you've made it this far of the video if you've especially done the practical actionable steps that i've mentioned then good on you you have my respect for getting this far in a topic that is so deeply important to me personally improving my mental health has changed my life forever and it's something that i will always always maintain The life that i get

to live now a life of success love joy i'll never go back i hope you'll join me on this lifelong journey of maintaining these good habits that will keep us just mentally healthy and to understand that your mental health is the greatest asset that you will have that's not something to overlook any time that you spend learning about or improving your mental health will pay off tenfold once again there Was a bunch of things that i've said that i've linked in this video in the cards and stuff so you can have a look at all

that if you haven't taken the mental health test or you want to see more videos from me i've linked them all below if you feel like this video may have changed your life then make sure you save it somewhere and you can probably recap it four months from now six months from now you might have like forgotten some things so you can save it To your like watch later i think it helps the youtube algorithm if you comment and if you leave a like on the video it's always cringe saying that but if you do

want to like help this video perform and you know other men finding it then you can do like you can spam the comments or you can like it or you can share it with your friends you can subscribe to this channel if you want to see more videos like this my name is hamza ahmed i'm leading a movement of Young men who are just so totally focused on improving their lives and if you're interested in that you can have a look at some of the videos on this channel do the hard work especially when you

don't feel like it