Mornings in the Lab with Keith & Friends

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🔴 LIVE DAILY MORNING SHOW FOR MEN 30-55 Mornings in the Lab with Keith & Friends is your daily accountability partner, helping you beat the snooze button and start your day with purpose. We go LIVE every weekday morning to build momentum together across all life domains: • Mental Health & Emotional Intelligence • Fitness & Physical Wellbeing • Relationships & Connection • Career & Business Success • Habit Formation & Accountability What sets us apart is our LIVE daily format – real-time accountability that creates consistent momentum and helps you make better choices each morning. Join our community of men who are committed to showing up for themselves, building powerful morning routines, and creating lives of purpose and impact. Subscribe and hit the notification bell to join us LIVE every morning at [TIME]. Your morning momentum starts here! #MorningsInTheLab #DailyAccountability #MorningMomentum inside.bapl.ai

  1. The Morning Ritual That Helped Me Build (and Sell) a $50M Business

    JUN 2

    The Morning Ritual That Helped Me Build (and Sell) a $50M Business

    wAs your daily accountability partner, I want to share something that's been rattling around in my head since our conversation this morning. It's about the morning ritual that literally changed everything for me - not just my energy levels, but my entire approach to building the business that I eventually sold for $50 million. And before you think this is another generic morning motivation post, let me tell you why this is different. The breakthrough came when I finally admitted something that should have been obvious: I had been treating sleep like an optional extra rather than the foundation of everything else. For years, I had been pushing the boundaries of how little sleep I could function on, wearing exhaustion like a badge of honor in the entrepreneurship community. But when I made the decision to go to bed at 8 PM and close my eyes by 9 PM, everything shifted. Waking up at 3:30 AM became effortless. My morning mindset transformed from groggy survival mode to energized attack mode. This isn't just about sleep hygiene or morning routine consistency - this is about recognizing that your daily accountability to yourself starts with the most basic biological need your body has. When you're properly rested, every other aspect of your personal development becomes exponentially more effective. Your workouts hit harder. Your business decisions become clearer. Your emotional regulation improves. Your relationships deepen. The compound effect of this single change ripples through every area of your life. Embedded Video: Keith's Sleep Optimization Breakthrough [03:43 - 04:14] But here's where the conversation gets really interesting. During today's show, we explored a concept that challenges everything most men think they know about self-improvement. We watched a video that broke down what the speaker called "the trinity of man" - the idea that we are body, soul, and spirit, and that neglecting any one of these three aspects leaves us incomplete. Think about the men in your life who spend hours perfecting their physique but refuse to engage with their emotional world. Or the deeply spiritual men who neglect their physical health. Or the intellectually brilliant men who have no connection to anything beyond the material world. Each of these men is operating at a fraction of their potential because they're only developing one-third of who they are. This resonates deeply with the morning motivation work we do here in the lab because it explains why so many men hit plateaus in their personal development journey. They're optimizing one area while completely ignoring the others. The morning mindset that creates lasting transformation requires attention to all three aspects of your being. Your physical preparation through exercise and nutrition. Your emotional and intellectual development through learning and reflection. Your spiritual connection through whatever practice connects you to something larger than yourself. Embedded Video: Trinity of Man Discussion [09:37 - 10:25] Our first guest today, Jonathan Banister, brought a perspective that perfectly illustrates this holistic approach to business building. His book "F*ck Digital Marketing" isn't just a contrarian take on modern marketing - it's a call to return to the fundamentals of building authentic relationships and delivering genuine value. Banister argues that the digital marketing revolution has made businesses lazy and dependent on rented platforms rather than owned assets. His background as an HVAC professional who transitioned into marketing gives him a unique perspective on how businesses used to operate before Google and Facebook became the gatekeepers of customer acquisition. When radio, television, billboards, and direct mail were the only options, businesses had to focus on three things: having an exceptional product or service, developing a compelling sales process, and treating customers with genuine care and respect. The digital marketing explosion changed all of that. Suddenly, businesses could treat customers poorly and simply buy more leads from the next platform. They could ignore the fundamentals of business building because there was always another advertising channel to exploit. But as Banister points out, this approach is fundamentally unsustainable because you're building your business on rented land that can change the rules at any moment. Embedded Video: Digital Marketing Dependency Problem [26:00 - 26:50] This connects directly to the morning accountability work we do here because it's about taking ownership of your outcomes rather than depending on external systems to solve your problems. Whether we're talking about your personal development or your business growth, the principle remains the same: build on foundations you control, not platforms you rent. The conversation with Banister revealed something crucial about the mindset required for sustainable success. He emphasized that sales will take care of everything else in a business. Without revenue, you can't hire the operational help, implement the systems, or create the infrastructure that supports growth. But with strong sales, you can solve almost any other business challenge. This sales-first mentality applies directly to personal development and morning routine consistency. Your ability to "sell" yourself on the daily actions that create transformation is the foundation that makes everything else possible. If you can't consistently execute the basic disciplines - sleep, exercise, nutrition, learning - then all the advanced strategies and tactics become irrelevant. Embedded Video: Sales Priority Philosophy [53:39 - 53:56] Our second guest, Spike Spencer, embodied this principle through his remarkable story of multiple life reinventions. At 35, Spencer faced divorce and bankruptcy, losing everything he had built. Instead of letting these circumstances define his future, he moved to Los Angeles and started over completely. He spent 18 years building a successful voice acting career, working on projects like World of Warcraft and various anime productions. But Spencer's story doesn't stop there. In his late forties, he met his wife, who is 19 years younger, and they've built a life together that includes three children, with the youngest born when Spencer was 56. They've embraced homesteading in the Texas Hill Country, where Spencer grows his own food, raises chickens, and hosts a cooking show called "Chow Time" that focuses on helping dads who cook. What makes Spencer's story particularly relevant to our morning motivation community is his approach to continuous learning and adaptation. After his initial setbacks, he immersed himself in personal development work, studying with mentors like Tony Robbins and Brendon Burchard. He became certified in NLP and developed the mindset tools that allowed him to navigate multiple career transitions while maintaining his core identity. Embedded Video: Spike Spencer's Reinvention Philosophy [1:31:14 - 1:32:00] Spencer's journey illustrates a crucial point about the morning mindset required for long-term success: it's not about avoiding failure or setbacks, but about developing the resilience and adaptability to transform challenges into opportunities. His positive mindset approach isn't about toxic positivity or ignoring difficult emotions - it's about developing practical tools for processing adversity and using it as fuel for growth. The cooking element of Spencer's current life phase connects to something deeper about men's motivation and personal development. Cooking represents nurturing, creativity, and service - qualities that many men in our culture are taught to suppress or delegate to others. By embracing cooking as a core part of his identity, Spencer demonstrates the kind of holistic masculinity that the trinity of man concept encourages. His approach to food also reflects the truth and authenticity themes that run throughout today's episode. Spencer grows his own food, cans his own preserves, and knows exactly what goes into everything his family consumes. This level of intentionality and self-reliance represents the kind of ownership mindset that creates success in every area of life. Embedded Video: Food and Truth Connection [1:33:06 - 1:34:02] The thread that connects all of these conversations is the importance of challenging your assumptions about what's possible and what's required for success. My own journey from getting coal in my Christmas stocking to building and selling a $50 million company required unlearning countless limiting beliefs about money, success, and my own capabilities. The morning ritual that made this transformation possible wasn't complicated or revolutionary. It was simply the discipline to prioritize sleep, which created the energy and mental clarity needed for everything else. But the deeper work involved questioning every story I had been telling myself about who I was and what I was capable of achieving. This is why the daily accountability partnership we've built here in the lab is so powerful. It's not just about motivation or inspiration - it's about creating a community of men who are committed to challenging their assumptions and supporting each other through the uncomfortable process of growth and transformation. The business lessons from Banister about building on owned assets rather than rented platforms apply directly to personal development. Your character, your skills, your relationships, your health - these are the owned assets that no external force can take away from you. The platforms and systems you use to leverage these assets may change, but the foundation remains solid. Spencer's story of multiple reinventions demonstrates that it's never too late to start over or pivot in a new direction. The key is maintaining the learning mindset and the willingness to do the work required for transformation. Whether you're 35 and facing bankruptcy or 56 and becoming a father, the principles o

    2h 7m
  2. I Rebuilt My Confidence After a Major Setback—Here's How

    MAY 26

    I Rebuilt My Confidence After a Major Setback—Here's How

    Tune into "Mornings in the Lab with Keith and Friends," and you'll step into a live morning show experience that blends old-school radio vibes with entertaining conversation and motivating content. This isn't just background noise; it's a daily accountability partner, creating a space for men's conversations around men's health, men's mental health, personal development, and the real talk often missing in mainstream media. The show is rooted in the personal journey of host Keith Bilous, who openly shares his experience of rebuilding confidence after a major setback. After pouring his heart and soul into a successful global business he founded, he suddenly found himself parting ways with it. This wasn't just a setback; it felt like a complete unraveling, bringing intense imposter syndrome and the question of identity. Instead of spiraling, he decided to "go to work". A subsequent failed business venture led to a crucial realization: success isn't just about outcomes, it's about showing up consistently daily. This led to the creation of the live show, a public commitment to daily accountability and consistent, intentional action, reclaiming his identity through the process. This rebuilt confidence isn't based on past achievements but on daily discipline, conversations, and the courage to keep showing up. It’s proof that confidence comes from embracing the journey and trusting yourself, not from flawless success or perfection. The show dives into a variety of relevant topics, featuring guest interviews and dynamic co-hosts like Marty and Johnny. Conversations touch on men's health and fitness, challenging common myths like spot reducing fat. Expert guests, like high performance coach Tom Hudson, discuss transforming burned-out professionals into high-performance machines by focusing on science-backed systems and functional health. They explore crucial elements often overlooked, such as the foundation of everything: good sleep. They also highlight the importance of proactive health management through personal "body operational testing," like annual labs, relevant not just for individuals but for businesses too, as healthy staff mean more productive staff. The discussion underscores that chasing aesthetics isn't enough; looking good is really nothing more than a positive side effect of feeling good and being healthy. Focusing on performance-based goals and how you feel matters significantly more than just what you see in the mirror. Beyond physical athletics and athlete performance, the show emphasizes mindset and personal development. A key takeaway is the powerful concept of starting today – the best time to plant a tree was 20 years ago, the second best time is today. Procrastination by waiting for "someday" keeps you stuck. Embracing vulnerability is encouraged, as it's not about showing weakness, it's about showing people I'm human. Scars are seen as valuable jewels bringing wisdom. The concept of identity is explored, noting that it should be based on core actions and character ("doing what others won't"), not just temporary titles or external validation. Habit formation is powerful, but only when your habits align with who you are becoming; otherwise, they are hollow. Consistent positive habits, even small ones, can spread like a positive force, just as lazy habits can erode over time. The challenge to do something difficult first thing in the morning programs your mind for overcoming adversity and builds momentum, leading to a better day. This ties into the daily accountability partner aspect of the show, encouraging listeners to start their day right and beat the snooze button. The community aspect is vital, creating a supportive environment for men. The Dad Good movement, highlighted through guest Warren Devar, is a prime example, offering a real, raw space for dads to connect, share struggles, and support each other. This community provides a sense of belonging and shared experience, crucial for navigating the challenges of fatherhood and life. The Creator Spotlight segment further emphasizes the value of highlighting positive influences within their network. The show isn't afraid to tackle unique and sometimes outrageous topics for entertainment and conversation starters, while also featuring fascinating guests like Paul Miller. Paul's story is one of audacious development and transformation, moving from a clown college graduate to a community catalyst who uses circus arts for urban transformation and rehabilitation. His journey involves buying neglected buildings for a dollar and facing lawsuits while writing a book and making a TV show, embodying the spirit of "getting knocked down and getting the f**k back up". Ultimately, "Mornings in the Lab" is about more than just talking. It's about providing daily morning motivation, encouraging daily accountability check-ins, and fostering informative conversations that help men live with more clarity, intention, and presence. It’s about embracing the messy reality of life, using challenges as practice, and proving to yourself every day that no matter what happens, you have f*****g got this. If you're looking to start your day right with real people having live men's conversations about what matters, and you want a daily accountability partner to help you get after it, check out Mornings in the Lab on YouTube, LinkedIn, X, or Substack. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit inside.bapl.ai/subscribe

    2h 12m
  3. I Quit Complaining. Here’s What Changed

    MAY 23

    I Quit Complaining. Here’s What Changed

    Welcome to Mornings in the Lab with Keith and Friends, your daily dose of morning motivation and real talk designed to help you get up, get after it, and chase your big audacious goals. This live morning show, sometimes described with an R-rating due to the language, features hosts Keith and John Anderson, diving into men's conversations on a range of topics from personal struggles to business strategies. It's about being your daily accountability partner and making sure you don't hit that snooze button. A core theme is tackling negativity and embracing positivity. Keith shared how intentionally moving negative energy out of his life dramatically improved things. It's not just simple or cliché; it's the very simplicity that makes it powerful. John emphasizes that pushing out negative energy creates room for the good, noting that negative energy is contagious and spreads ten times faster than positive. Attention is a currency, and wasting it on negative "b******t" isn't worth it. Choosing a positive mindset is an intentional decision and a daily practice. The show also touches on not needing external affirmation and the importance of owning your struggles rather than dwelling on negativity. The show frequently addresses men's health and healthy lifestyle. Discussions covered the potential for diet sodas, specifically sucralose, to trick the brain into feeling hungrier, a finding from a study in Nature of Metabolism. While millions use artificial sweeteners for weight management, listening to your body is as crucial as reading labels. When it comes to fitness and athletic performance, the hosts highlighted research showing that just 11 minutes a day, or 75 minutes a week, of moderate exercise can significantly reduce the risk of heart disease (17%), premature death (23%), and cancer (7%). This meta-analysis of over 30 million people suggests a large health payoff even at half the commonly recommended time. The hosts stressed that movement is simple – we weren't designed to sit all day. It doesn't have to be much every day; even a 15-minute walk can curb many problems. They also discussed the value of strength training for longevity and mental acuity. Getting enough rest, even taking naps instead of relying on caffeine, was presented as a smart way to manage energy and feel rejuvenated. The conversation moved into the world of business and technology. Guest Darren Phillips, a consultant, startup founder, and children's author, shared his disdain for lazy people in the hiring process. With AI fueling a resume "arms race," where applicants use tools like ChatGPT or Gemini to match keywords, HR and hiring managers need to be more diligent. Darren advises looking for "price of admission competencies" – innate abilities not easily taught, like listening – and using behavioral questions to validate candidates and screen out potentially AI-generated applications. He also introduced his platform, FilipinoContractors.com, created to facilitate hiring talented individuals from the Philippines for roles like illustrators and virtual assistants, noting their strong English skills and cultural understanding, and the simplified hiring process compared to other countries. Darren believes creating these opportunities changes lives. The show also explored more intimate and societal topics. Keith brought up concepts like hot wiping and hot husbanding, contrasting them with cuckolding and discussing them as practices potentially related to increased life expectancy through sex. Setting boundaries in relationships was highlighted as a key takeaway from these discussions. Later, the Community Corner segment touched on Dr. Joshua Coleman's insights into why some men go quiet or withdraw when caught between their wife and their mother, suggesting a lack of skills in handling this tension. Regular segments offer practical tools for personal development and achieving goals. The morning routine livestream often includes a habit stacking tip. One suggestion involved using an alarm set before bedtime as a trigger to put your phone down. This simple action helps create structure and encourages earlier sleep by reducing distraction. A lifestyle tip from John Anderson suggested a "worry drill": drawing a line down a paper, listing worries on one side and what actually happened on the other. This exercise often reveals that the vast majority of worries never materialize, encouraging you to invest energy only in things you can control or impact. The intersection of technology and content was also discussed. AI is transforming how we consume news, moving from passive reading/watching to conversational experiences. Using Voice first AI like ChatGPT's Advanced Voice Mode or tools like Perplexity allows users to engage, ask questions, and gain a deeper understanding. This shift builds a more informed individual by closing knowledge gaps. The Community Corner segment regularly spotlights insights from other creators. Recent highlights included the power of purpose seen in William Gooch's 91 marathons run for his late mother, challenging negative self-talk as presented by Mood, questioning whether tipping should be expected or earned, the ethical concerns raised by AI recreations of the deceased without consent, and Scott Clary's idea that our attention isn't short, but rather dependent on our interest. The Creator Spotlight segment celebrated Rakim Sub, a three-time award-winning Substack creator, TEDx speaker, and financial therapist. Rakim's work focuses on overcoming financial trauma, reframing financial empowerment as a healing journey rather than just a numbers game. Guest Scott Fisk, a professional illustrator and brand designer, emphasized handcrafted design in an age of AI. He uses the mantra "break doors down" to signify pushing boundaries and making the ceiling of expectation the floor. Scott highlighted the importance of human connection in art and prefers creating by hand over generative AI. He also created a community called IAmAn.co for independent artists. Scott nominated Matt Williams for the Creator Spotlight, praising his authenticity, consistency, and commitment to helping others. The show is designed to be more than just background noise; it's motivating content and an entertaining conversation to kickstart your day. It's your daily accountability partner to help you start your day right, men. Tune in to Mornings in the Lab with Keith and Friends to join the live men's conversation and get your daily morning motivation. Thank you to everyone who tuned into my live video! Join me for my next live video in the app. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit inside.bapl.ai/subscribe

    2h 14m
  4. I Tried Intermittent Fasting—Here's My Honest Takeaway

    MAY 22

    I Tried Intermittent Fasting—Here's My Honest Takeaway

    Welcome to a glimpse behind the curtain of Mornings in the Lab with Keith and friends – your live morning show, delivering daily morning motivation and real talk to help start your day right men. If you're looking for an accountability partner and daily accountability partner to kickstart your morning routine, this morning routine livestream is it. Forget the snooze button; we're talking about showing up, leveling up, and tackling everything from audacious goals to the future of AI. More Than Just Chat: Diving Deep into Men's Conversations Our recent episode was packed with informative conversations, bringing together the crew and insightful guests to explore topics crucial for personal development, men's health, and modern life. It’s the essence of men's conversations, tackling the tough stuff with energy and humor, like an old-school radio show but for the digital age. Building a Sharper Mind and Body: Fitness for Life Science is backing what many in the lab already know: your workout isn't just for your physique. Recent studies suggest that resistance training delivers the most substantial cognitive boost, improving executive function, working memory, and processing speed. This aligns with the crew's constant push for hitting the gym. AJ Eglin, a mental performance expert, highlighted how resistance training boosts BDNF (brain derived neurotropic factor), which acts like "fertilizer for the mind," helping with everything from emotion regulation to problem-solving. Combine that with aerobic exercise (great for memory and blood flow) and mind-body activities like Tai Chi or dance (enhancing working memory and multitasking), and you have a powerful formula for a sharper mind at any age. AJ emphasized that encouraging activity is a foundational recommendation for clients facing mental challenges. This isn't just theory; he saw these concepts playing out in the gym years ago with Keith. Physical and men's mental health are deeply intertwined, a holistic view that should ideally merge disciplines like strength coaching and mental performance. As AJ puts it, our body is literally designed to improve our mental health; we just need to take action and start moving. Marty Fit echoed this, reminding us that excuses – even legitimate ones like being tired or depressed – shouldn't be a crutch to neglect your fitness goals. People are getting it done; longevity is the key, and pushing through is possible. It’s about showing up consistently. The Power of Mindset: Stoicism and Discipline Beyond physical fitness, the mental game is paramount. The show delved into Stoicism, an ancient philosophy focused on mastering emotion, focusing on what you can control, and aligning actions with virtue. This isn't about being emotionless but about using composure, especially under pressure, to respond, not react. Key Stoic practices discussed include: * Focusing only on what is in your control. * Daily journaling or reflection to identify emotional reactions and plan better responses. * Embracing discomfort. This philosophy helps build resilience and clarity, crucial for navigating chaos and defining your legacy. Keith shared his personal experience with Intermittent Fasting, not just for weight loss, but primarily as a discipline exercise. It taught him to make better food choices in specific windows, illustrating how even seemingly physical practices can build mental fortitude. John's lifestyle tips often revolve around mindset. He highlights the difference between the average man, who is "too busy," and the elite man, who "finds the time" to take necessary steps forward. It’s about facing uncomfortable truths and understanding that leveling up yourself benefits everyone you love. This involves getting outside your comfort zone and constantly working on your frame of mind. Authenticity and Presence in the Digital Age In a world increasingly influenced by technology and AI, being authentic is more crucial than ever. The show explored AI's growing capabilities, from recreating deceased victims in court (stirring ethical debates) to potentially cloning brand voices. Brand voice expert Justin Blackman discussed how AI can replicate the measurements of voice (vocabulary, cadence, tone), but it struggles to capture your viewpoints and stance derived from life experiences. This is where human connection and authenticity remain vital. Lillian Santini reinforced this in the context of branding, explaining that true branding isn't about logos; it's about feeling, authenticity, and purpose. It's about standing out by standing up for yourself and showing up as you really are, sharing your unique story rather than trying to look like everyone else. She helps founders translate their internal core into an external brand presence through strategy and consistent storytelling. The discussion also touched on how we interact with AI tools like ChatGPT – are we treating it like a simple Google search, a life coach, or building complex systems? Getting better results requires deeper communication and iteration, treating AI like a collaborator. Beyond the Surface: What Makes a Man Magnetic? Drawing on concepts from the Good Men Project, the show reminded us that magnetic masculinity and attractiveness aren't about looks (six packs or designer fits). It’s about energy, intellect, and presence. Qualities like showing curiosity, having real conversations, holding a strong point of view, teaching without ego, and being emotionally present are what truly stand out. This ties back to the theme of internal work and showing up authentically. Tiny Habits, Big Results The episode concluded with a look at small, intentional changes that make a big difference in the morning routine, such as scheduling workouts one week at a time, prepping ingredients instead of full meals, and leaving your journal visible. These morning habit stacking techniques create flow and a sense of control before the day takes over. It’s about making small, deliberate choices that build momentum, just like not hitting the snooze button. Join the Conversation Mornings in the Lab isn't just a show; it's a community. We explore these vital topics, bring in guest interviews like brand experts and mental performance coaches, and use the creator spotlight to celebrate those making an impact. Ready to level up your morning mindset, embrace real talk, and join the pursuit of a healthy lifestyle driven by motivation and accountability? Tune into the live morning show daily! Thank you to everyone who tuned into my live video! Join me for my next live video in the app. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit inside.bapl.ai/subscribe

    2h 4m
  5. I Took a Solo Trip—Here's What I Discovered About Myself

    MAY 21

    I Took a Solo Trip—Here's What I Discovered About Myself

    Here is a Substack post drawing on the provided transcript excerpts and incorporating your keywords: Welcome to the lab, where the coffee is strong and the conversation is even stronger! This week on Mornings in the Lab with Keith and Friends, we dove headfirst into everything from border dramas and the surprising truth about baldness to the power of passion, the grit of golf, and the secret life of your gut. If you're looking for a live morning show that cuts through the noise and offers entertaining conversation and a dose of daily accountability partner energy, you've found your place. It's got that old-school radio vibe but packed with relevant men's conversation for today's world. We kicked off the day with a look at setting our day up right, focusing on morning momentum men often seek. The challenge? Avoiding the snooze button and truly deciding how to start your day right men, emphasizing that our morning wake up habits and morning routine consistency aren't just for us – our kids are watching and learning from our actions, not just our words. The Power of Passion: Music, Grit, and Timeless Energy We were joined by two incredible guests who embody the spirit of pursuing what you love. First up was Doc Wiley, a Grammy-winning producer, media magician, and the force behind America's favorite Tom Petty tribute band, The Waiting. Doc shared his journey, explaining that his band focuses on a "celebration" of the material, not just a tribute. He believes it's all about honoring the song, which is his passion as a "song guy". Doc's insights into the music world, having worked with legends like U2 and Prince, highlighted the importance of excellence and the drive that comes from within – that feeling that "it's in him and it's got to come out". Despite his 63 years, Doc projects a youthful energy that multiple people commented on, proving that doing what you love doesn't age you like a job you can't stand. His philosophy? If you're doing it right, all roads lead to room. His segment touched on personal development, goals, mindset, and the business side of music. On the Fairway and Beyond: Progress, Relatability, and Collaboration Next, we swung into conversation with Nick Domingo, the mastermind behind Rainmaker's Golf Club. Nick's journey from legacy media brands like Maxim and Golf Magazine to forging his own path as a "fairway Renegade" speaks to finding your authentic voice. His brand resonates deeply because he embraces being the "average golfer," relatable to the majority of people who know that golf is "f*****g hard". Nick emphasized that golf, and life, isn't about perfection, it's about progress. He also offered invaluable advice on content creation – the need to always be on – and shared his belief in collaboration over competition in the media landscape. His focus on helping people and building a supportive community ties directly into themes of personal development, mindset, and the business of building a brand in the age of technology. Gut Health, Brain Power, and What You Feed Yourself Beyond the guest segments, we touched on crucial aspects of men's health and a healthy lifestyle. We explored the pervasive influence of junk food advertising, especially on children, and the potential benefits of limiting exposure to ads for high-fat, high-sugar, high-salt foods. In a surprising twist, we highlighted six "bad foods" that are secretly healing your gut: * Fermented foods (like sauerkraut, kefir, and kimchi) are rich in probiotics. * Beans and cruciferous vegetables (like broccoli and Brussels sprouts) provide fiber and prebiotics that foster microbial diversity; the gas they cause is actually a sign your microbiome is thriving. * Potatoes and white rice, when cooked and cooled, convert to resistant starch, feeding gut bacteria and improving insulin sensitivity. This segment encouraged exploring these options to boost immunity, reduce inflammation, and support mental health through the microbiome. We also touched on new research suggesting that working excessively (52+ hours per week) could physically change critical areas of your brain, potentially impacting cognitive abilities and emotional regulation. This ties into the broader conversation around men's mental health and finding balance. Community, Connection, and Showing Up Rounding out the show, we spotlighted voices from the Mornings in the Lab community on LinkedIn and Substack. These segments amplified conversations around: * Living for fulfillment, not just performance, and defining true wealth. * What happens when everything is handled for you, especially for young men. * Challenging the notion of dads as "helpers" and advocating for fathers as fully present parents. * Psychological habits that hold us back and the importance of taking ownership (accountability). * Saying "yes" before you're ready as a path to courage and unexpected opportunities. * Checking in with ourselves before spiraling into negativity, recognizing that sometimes the world isn't falling apart – you just need a snack. These spotlights reinforce the show's commitment to featuring real talk, conversations, and motivating content from the community. Until Next Time... This episode was a testament to the show's core – providing insight, laughter, and tangible takeaways to help you show up better every day. It’s about building morning momentum, focusing on goals and audacious goals, embracing accountability, and applying insights to various aspects of life, from fitness and athletic performance (or lack thereof on the golf course!) to personal development and navigating business and technology trends like AI. Tune in tomorrow as we dive into intermittent fasting and keep the momentum going! Thank you to everyone who tuned into my live video! Join me for my next live video in the app. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit inside.bapl.ai/subscribe

    2h 11m
  6. #2051 | I changed my sleep habits. Here is how it changed me

    MAY 21

    #2051 | I changed my sleep habits. Here is how it changed me

    Welcome to the Lab! If you're looking for a live morning show that's more than just talk – a place for live mens conversation, daily accountability partner, and building serious morning momentum men – then you've found it. Mornings in the Lab with Keith and Friends is your daily dose of real talk, informative conversations, and inspiration to start your day right men. Host Keith Bellas and friends dive deep into the topics that matter, helping you beat the snooze button and cultivate morning wake up habits and morning routine consistency. Keith shares his own journey, revealing how changing his sleep habits totally transformed him, especially after starting the world's greatest morning show for men. He had to make a concerted effort to focus on sleep, recognizing it as an absolute superpower. This episode was packed with insights, from personal transformation to global trends. Getting After It: Fitness, Health, and Wellbeing The conversation frequently turns to fitness and men's health. John Anderson, a regular guest, offers practical advice. When listener Joshua asked about overtraining and injuries, John stressed that if you're getting injured or not making progress, you're likely training too much. The key is finding balance and allowing muscles to heal to get stronger. Marty Fit echoed this, advising against trying to "hit the home run" and instead focusing on "1% better every day". Longevity is the goal, building habits that last a lifetime. They also tackled a critical men's health topic: prostate cancer awareness. Drawing on recent news, Keith and John discussed silent signs like sudden or unexplained weight loss, chronic lower back pain (especially concerning if it spreads to bones), frequent or reduced urination, pain or blood while urinating, blood in semen, erectile issues, and discomfort while sitting. They emphasized that noticing these symptoms warrants a visit to a doctor. John also recommended Superman exercises for strengthening the spine. Building a Strong Mindset: Mental Health & Emotional Resilience Beyond physical fitness, the show emphasizes men's mental health and morning mindset. They explored dopamine's sneaky role in anxiety. Contrary to the popular "dopamine detox" idea, AJ Eglin and John explained that dopamine isn't just about reward; it plays a vital role in areas linked to emotion and memory, helping reduce fear. A "dopamine detox" often means detoxing from "dumb s**t" like excessive social media or junk food, not dopamine itself, which is crucial for motivation and positive behaviors like exercise or spending time with loved ones. Dopamine helps you do things again, whether positive or negative, highlighting the importance of your thoughts and choices. Another key mindset tool discussed is diffusing tension. By keeping your tone neutral and speaking matter-of-factly, you can prevent emotional escalation in conflicts at work or home. This practice of responding instead of reacting can dramatically improve communication outcomes. It's about practicing labeling emotions without performing them. The show also challenged the trap of perfectionism, calling it a stall tactic disguised as high standards. The real failure isn't trying and fumbling, but never starting or quitting too soon. Informative Conversations & Expert Guests Mornings in the Lab brings guest interviews and diverse conversations to the table. They touched on quirky topics like post-apocalyptic food science, where resilient crops like peas and potatoes might be less viable than preserved foods, nutrition powders, or even insects. The comparison of a strongman's bench press reps to the NFL combine record highlighted the differences in athletic performance demands across sports. A highlight was the interview with Bradley Sherman, author of "The Super Age" and "Demographic Whisperer". He shared insights on how the world's aging population is a seismic shift, not just a slow trend. Bradley discussed birth rates declining below replacement levels in many countries, the unsustainability of both explosive growth and rapid population decline, and how demographics are influencing everything from the future of warfare (less humans, more machines) to the rise of the longevity economy and the first AI generation (Gen Beta). His most surprising stat? By the end of this decade, one in five people in the US will be over 65. The show also featured several "Creator Spotlights," celebrating individuals driving positive change, particularly for Gen Xers seeking purpose, freedom, and unretirement after 45. These highlights touched on rising from the ashes after hitting rock bottom, appreciating the present moment as the "good old days", overcoming the brain's preference for familiar comfort to embrace growth, and helping men navigate emotional challenges. Beyond the Personal: Business, Technology, and the Future The conversation also ventured into business and technology trends. Nicole Bernard joined to discuss digital marketing insights. They touched on TikTok's new mental health features, Pinterest's surprising growth and Gen Z engagement, and the significant impact of Google AI Overviews on SEO and user behavior, noting younger users' trust in AI answers compared to older generations. The discussion on YouTube exclusively streaming an NFL game for free underscored the growing importance of live, interactive engagement for attracting advertising dollars. Mornings in the Lab with Keith and Friends is more than just entertainment; it's a source of motivating content, a push for personal development, and a call to live intentionally. Whether discussing goal setting, daily accountability partner, or the importance of uncommon kindness, the show encourages listeners to get up, get after it, and make themselves proud. Tune in daily for more old-school radio style energy mixed with modern insights and entertaining conversation that helps you build momentum, improve your mindset, and live a healthier, more purposeful life. 🔴 LIVE DAILY MORNING SHOW FOR MEN 30-55 Mornings in the Lab with Keith & Friends is your daily accountability partner, helping you beat the snooze button and start your day with purpose. We go LIVE every weekday morning to build momentum together across all life domains: * Mental Health & Emotional Intelligence * Fitness & Physical Wellbeing * Relationships & Connection * Career & Business Success * Habit Formation & Accountability What sets us apart is our LIVE daily format – real-time accountability that creates consistent momentum and helps you make better choices each morning. Join our community of men who are committed to showing up for themselves, building powerful morning routines, and creating lives of purpose and impact. Subscribe and hit the notification bell to join us LIVE every morning at 8:00 AM EST. Your morning momentum starts here! #MorningsInTheLab #DailyAccountability #MorningMomentum This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit inside.bapl.ai/subscribe

    2h 20m
  7. I Stopped Checking Email Constantly—Here's What Improved

    MAY 19

    I Stopped Checking Email Constantly—Here's What Improved

    Welcome back to Mornings in the Lab with Keith and friends, your live morning show men where we're hacking your life one habit at a time. Today’s punchy episode dove deep into several crucial areas for building morning momentum men and enhancing your personal development. We talked about ditching the email addiction, unlocking peak performance, reframing your mindset, applying CIA decision-making techniques, and building powerful morning wake up habits. Keith kicked off the show by announcing he finally stopped obsessively checking emails constantly, and "the world didn't fall apart". This led into a deep dive into why your email habit might be sabotaging your happiness and productivity. Living in Your Inbox vs. Your Own Priorities * A major insight shared was that constantly living in your inbox means you're often living in other people's priorities, not your own. When someone emails you, it's their task checked off, but it lands on your to-do list. Keith describes this as creating "artificial urgency", where you feel pressured to respond immediately even when it's not truly urgent. This constant reactivity prevents you from focusing on your own tasks and achieving your own goals with intent. The hosts noted that checking things off a list feels productive, but if the items aren't high-priority or aligned with your goals, it's essentially "productive procrastination". Protecting your time is key, and sometimes starting a difficult task is better than avoiding it by doing lower-importance things. This discussion ties into the idea of mindset and making intentional choices about where you direct your energy. The Power of Looking Back (and Being Present) * The conversation shifted to a fascinating psychological tool: the reverse bucket list. Instead of solely focusing on what you haven't achieved, this concept invites you to reflect on and enjoy what you have accomplished. Johnny offered a nuanced perspective, suggesting that while it's great to look back to smell the roses and learn from the past, true happiness is generated in the present moment. It's about finding a fine balance: acknowledging past successes, focusing on executing today's tasks, and looking forward to future goals. Doing challenging things daily, even small ones, can bring a unique level of happiness that's often overlooked. The hosts discussed the difference between being content (happy and grateful while still moving forward) and complacent (stagnant and resistant to change). Looking at the past should be done in the proper frame of mind, using it as a learning tool to make today and the future better. The Reading Brain: Beyond the Pages * Keith introduced research on what happens in your brain when you read. Reading is not just a skill; it's a cognitive experience that reshapes your mind. It activates vast networks, from visual recognition in the visual cortex to meaning-making in the temporal and frontal cortexes. Reading aloud even engages the right cerebellum for converting text to speech. Over time, consistent reading can lead to structural brain changes, increasing gray and white matter and improving linguistic tasks. Reading fiction, in particular, activates the brain's default network, stimulating empathy and social understanding. * Johnny shared a personal anecdote, revealing that reading, which was a challenge for him growing up, drastically improved his attention and comprehension in conversations. He realized that focusing on reading helped quiet the noise in his mind, making him more present when listening to others. This segment highlighted how daily practices like reading contribute significantly to a sharper mind and stronger communication skills. The CIA Hack for Faster, Smarter Decisions Feeling overwhelmed by your to-do list? The hosts revealed a simple, powerful decision-making technique used by CIA operatives to stay sharp under pressure: * Task Saturation Management (Subtract Two): If you think you can handle five tasks, immediately cut it down to three. This isn't laziness; it's neuroscience. Overwhelmed brains make poor decisions. Trimming the list preserves mental bandwidth and reduces errors. * Operational Prioritization Technique (Fastest Next Thing): Once your list is trimmed, ask yourself: "What's the next fastest thing I can do right now?". Taking small, quick actions generates momentum, builds confidence, and sparks a productive chain reaction. * Binary Choices: When faced with complexity, narrow your decision down to just two options. Binary choices reduce overthinking, align with your goals, and allow you to move from stuck to decided quickly. This technique, though from high-stakes environments, is a game-changer for managing everyday stress. It’s about focus, momentum, and simplifying complexity. As Johnny noted, having a system, even a modified one, is highly effective for managing your thoughts and actions. The idea is to do less (by subtracting) and achieve more. Building Habit Stacks: Teeth, Blood Flow, and Momentum * The concept of morning habit stacking was explored, linking new desired actions to existing routines. The initial idea of a cold shower blast (using the shower's end as a trigger to spike alertness) was discussed, but the hosts decided to make it more universally applicable. They landed on brushing your teeth as a common, reliable trigger. * The proposed habit stack: after finishing brushing your teeth, immediately engage in a minute of activity to get your blood flow going. This could be body squats, pushups, a wall hold, or even briskly walking around your house. Getting your body moving early helps trigger positive brain chemistry, starts your day productively, and creates momentum. This simple, non-negotiable minute is a powerful way to build morning routine consistency and move in a positive direction. The show invited the community to share their minute-long activities to inspire others. Community and Accountability * A recurring theme was the importance of community and daily accountability partner. The hosts discussed ways to encourage engagement and build momentum together, including the potential for recognizing participation through streaks or badges. The goal is to help everyone show up consistently, apply these habits, and share their experiences, creating a supportive environment. This focus on live, daily interaction and accountability is highlighted as a unique aspect of the show. * Other topics briefly touched upon included analyzing trending content, spotlighting creators like Donnie Bove (Success Champion Networking) and Byron Stewart (Tapped In Substack), the pending updates to US dietary guidelines targeting sugar and artificial dyes, and the ongoing impact of AI on the workforce. Today's episode was a masterclass in practical personal development and mindset reset men. From managing your inbox to mastering decision-making and building simple, powerful morning routines, Keith and friends provided actionable strategies for a more productive and fulfilling day. What was your biggest takeaway from today's show? Are you going to try the minus-two rule or the teeth-brushing habit stack? Let us know in the comments! 🔴 LIVE DAILY MORNING SHOW FOR MEN 30-55 Mornings in the Lab with Keith & Friends is your daily accountability partner, helping you beat the snooze button and start your day with purpose. We go LIVE every weekday morning to build momentum together across all life domains: * Mental Health & Emotional Intelligence * Fitness & Physical Wellbeing * Relationships & Connection * Career & Business Success * Habit Formation & Accountability * What sets us apart is our LIVE daily format – real-time accountability that creates consistent momentum and helps you make better choices each morning. Join our community of men who are committed to showing up for themselves, building powerful morning routines, and creating lives of purpose and impact. Subscribe and hit the notification bell to join us LIVE every morning at 8:00 AM EST. Your morning momentum starts here! #MorningsInTheLab #DailyAccountability #MorningMomentum This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit inside.bapl.ai/subscribe

    1h 59m
  8. I Went Meat-Free for a Week—Here’s What Happened

    MAY 16

    I Went Meat-Free for a Week—Here’s What Happened

    Here is a Substack post about episode #2049, drawing on the provided source material: Episode #2049: From Meat-Free Experiments to Orgasm Gaps – Inside the Lab Welcome to the latest recap from Mornings in the Lab with Keith and friends, your daily accountability partner and live morning show for men. In this episode, we tackled a wide range of topics designed to help you start your day right men, build morning momentum men, and ultimately win at life. It's a show that encourages you to beat the snooze button and embrace daily morning motivation. Kicking off the episode on a high note, celebrating a Winnipeg Jets win, the conversation quickly dove into the unfiltered, R-rated nature of the show, reminding listeners to keep kids out of earshot. Despite some technical hiccups early on with Johnny's feed, the show powered through, discussing guest experiences and the importance of staying authentic. Jon emphasized that this show is an extension of himself, reflecting a life often misunderstood but deeply soulful. We learned that the true metric of the show's success isn't the audience numbers, but whether Keith and Jon feel they are getting better from being there. The discussion then turned to surprising scientific insights about aging and physical well-being. We explored why your drive to exercise tanks after 49 years old. Researchers from Northeastern University found that functional connectivity in brain regions linked to motivation and self-regulation begins to decline after age 49. These areas, including parts of the salience network, are crucial for prioritizing healthy behaviors like exercise. The key takeaway? This shift underscores the importance of having strong discipline and habits in place before you reach this age, so you aren't solely reliant on motivation. Another fascinating study from the University of Toronto highlighted why morning people might secretly be winning at life. Early risers report significantly higher happiness and productivity, even accounting for factors like income and exercise. This could be linked to less "social jet lag" due to their biological clocks aligning better with typical schedules, natural morning light boosting energy and reducing depression, and a tendency to anticipate challenges and take initiative. This resonates with the idea of a proactive rather than reactive lifestyle. In a segment titled "I Went Meat-Free for a Week—Here’s What Happened," Keith shared his personal experiment. While initially trying alternative options like Beyond Beef, he noticed changes in digestion, describing "shitting a forest". His increasing knowledge about the ingredients in alternative meats led him back to choosing grass-fed organic ground beef instead. Jon noted that consuming less quality meat could lead to the body feeling toxic. The conversation also touched on the hidden dangers of caffeine overload, using the cautionary tale of a 42-year-old Marine veteran who nearly died after mixing a 500mg caffeine pre-workout with his morning coffee, leading to cardiac arrest. Doctors warn that exercise amplifies cardiac risk when caffeine exceeds 400mg in a short window. The key message for the audience? Read your labels and be aware of how much caffeine you're consuming, especially in pre-workout supplements. Jon added that stimulants can be particularly worse when you are tired, suggesting other factors might have contributed to the Marine's situation, like poor sleep or training intensity. A particularly sobering topic addressed the alarming trend of ultra-processed foods and sugary drinks speeding up puberty in children. A new study found that girls consuming high levels of these foods are starting their periods about five months sooner than peers with healthier diets. This isn't just a small shift; early puberty is linked to increased risks of obesity, diabetes, heart disease, and even certain cancers. Keith and Jon lamented the prevalence of overweight and obese children, questioning if highly processed substances should even be called "food". Throughout the show, the theme of habit formation and daily accountability was central. Keith and Jon revisited the idea that mindset is crucial, but discipline and habits are arguably more than everything. Drawing on Jon's concept of naps as meditation and accessing subconscious clarity, they discussed morning habit stacking – linking positive actions to existing morning routines like brushing teeth or getting in the car. Examples included the man who learned guitar while showering, parking further away and walking for blood flow before entering a building, or simply drinking a glass of water after using the bathroom first thing in the morning. These simple physical actions offer a low barrier to entry for building momentum and making better decisions. This focus on morning routine consistency and morning habit formation helps program your reticular activating system to seek more productive actions. In a candid conversation, the orgasm gap was explored – the disparity in sexual satisfaction between men and women in heterosexual relationships. Studies show men climax in about 90% of heterosexual encounters, while women do so only around 54% of the time. This gap almost disappears when women masturbate or in lesbian relationships, suggesting it's often relational and cultural, not purely physiological. The discussion emphasized the importance of communication and prioritizing the partner's pleasure, offering practical tips like focusing on foreplay and being attentive. Personal anecdotes highlighted the male ego involved and the challenge of premature ejaculation, with advice ranging from "empty the clip" beforehand to the technique of "kissing it back". The episode also celebrated community members and spotlighted creators like Alfie Brown on LinkedIn (visibility for business), Maureen (intentionality with important dates), Kevin on TikTok (letting people exist), The Caring Techies (listening as a skill), Darshak Rana (movement is a gift), Jonathan Pransky (systems over work ethic), and Marcel Melig (fashion market pulse). From navigating fitness challenges after 49 and understanding brain shifts to the critical link between processed foods and childhood health, caffeine awareness, the power of starting your day right as a morning mindset reset men, implementing morning habit stacking, and even discussing intimate topics like the orgasm gap, this episode of Mornings in the Lab delivered on its promise to be your live morning accountability session. Tune in every day for your dose of morning mental health routine checks, morning movement routine men insights, and to build that crucial morning routine consistency. We're here to help you get after it! Also in this episode: * Tipping culture, kindness cues, and getting clarity in mixed signals * Celebrating birthdays, playoff wins, and real moments that matter * Community Corner with standout creators and voices from LinkedIn and Substack 🔥 Key Topics Covered: * Why motivation dips in men after 49 * Caffeine & pre-workout dangers * Childhood health and ultra-processed food * The orgasm gap and prioritizing women’s pleasure * Morning discipline, routine momentum, and habit stacking 🔖 Tags: #MorningsInTheLab #KeithBilous #JonAndersen #MorningRoutine #MensHealth #FitnessOver49 #HabitStacking #CaffeineAddiction #OrgasmGap #CommunityCorner Join the Lab: Connect with us: * Substack * MiTL LinkedIn * Threads * LiTL LinkedIn * LiTL YouTube * Tiktok * Facebook * Threads * Reddit Connect with Keith: * LinkedIn * YouTube * Instagram * X * TikTok * Facebook * Threads Connect with CMartyFit: * LinkedIn * YouTube * Instagram * X * TikTok * Facebook * Threads Connect with Jon Andersen: * LinkedIn * YouTube * Instagram * X * TikTok * Facebook * Threads Connect with AJ Zeglen: LinkedIn: * LinkedIn * YouTube * Instagram * X * Facebook * Threads Download our shows and take them with you: * Apple Podcasts * Spotify This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit inside.bapl.ai/subscribe

    1h 57m
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🔴 LIVE DAILY MORNING SHOW FOR MEN 30-55 Mornings in the Lab with Keith & Friends is your daily accountability partner, helping you beat the snooze button and start your day with purpose. We go LIVE every weekday morning to build momentum together across all life domains: • Mental Health & Emotional Intelligence • Fitness & Physical Wellbeing • Relationships & Connection • Career & Business Success • Habit Formation & Accountability What sets us apart is our LIVE daily format – real-time accountability that creates consistent momentum and helps you make better choices each morning. Join our community of men who are committed to showing up for themselves, building powerful morning routines, and creating lives of purpose and impact. Subscribe and hit the notification bell to join us LIVE every morning at [TIME]. Your morning momentum starts here! #MorningsInTheLab #DailyAccountability #MorningMomentum inside.bapl.ai

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