James Swannock here. Welcome to day five of the five-day alcohol-free challenge where we just put all of this together and we make it work. And we give you the formula for being alcohol-free for your remaining days. If you so choose, of course. We've got folks joining us here. We've got James, Jen, Margaret, Chris, Luke, Ben, Mary, Melanie. Nice to have you guys here. I've got people all over the world, people in London, Sydney, Pennsylvania, St. Louis, New Orleans. I am in Tula, Mexico as I am recording this. And if you've been on the previous four days of this four-day challenge, you would have learned how to socialize about alcohol, how to reduce cravings, how to rewire your brain around alcohol. We had Coach Victoria, Victoria English Martin, who is the head coach at Project 90. Join us on day four and talk about her ways of reducing alcohol. Coach Victoria is a cancer survivor and has been almost a few years alcohol-free now. In fact, there's a full interview you can hear with her on the podcast, the Alcohol-Free Lifestyle Podcast. If you haven't yet listened to the Alcohol-Free Lifestyle Podcast, it's in iTunes or over on Spotify. You can just type in Alcohol-Free Lifestyle, or you can type my name in James Swannick, and it will come up. But there are lots of success stories there, lots of amazing breakthroughs of people who've gone through the process, got long-term power over drinking, and are now living an alcohol-free life. The Alcohol-Free Lifestyle doesn't necessarily mean that you quit forever. It can mean that. But what it does certainly mean is that you now have power to choose.  Some of our best clients have gone now five years alcohol-free. In fact, some of our best Project 90 clients, because we only started this in December 2018, they're still alcohol-free two and a half years later. Folks like Angela Pondsford, who's a single mom of twin girls in Lenox Head on the east coast of Australia. Folks like John Kelpner, who's the father of one who attracted his dream partner as a result of going through quitting drinking. It's actually kind of disgusting the way that he posts all over Facebook saying how much in love he is with his new romantic partner, but he loves very much. Not really disgusting. It's very touching, I should say. Just making a little bit of fun of him. But he's a man in his 40s, late 40s, you know, he was a single father of one and as a result of being alcohol-free, he has now attracted the love of his life, he says, which is incredible. Folks like Roseanne, who's a 60-something retiree in Arizona, who's still alcohol-free today. Having been in, joined us in our Project 90 program a year and three months ago. Lots of folks also who are drinking just modestly now. Folks like Joe Worley, who's a 50-something out in, where is he? I think he's in, is it Idaho? I think he's in Idaho. Married father of two wonderful children and he quit for I think six months and then had a drink thought, ah, this is not really serving me, but I'll have a drink on occasion and now has a drink on occasion a handful of times during the year and that's absolutely fine with him and he feels amazing. He's got his dream job and he feels fantastic. So there's lots of great success stories. Just before we get into today's day five, if you want to see some of those success stories, again, alcohol-free lifestyle podcast in Apple podcasts or on Spotify. There's also a page where you can go alcoholfreelifestyle.com slash apply and there's some videos. If you just scroll down that page, you'll see some videos there of many of our success stories and you can get a feel for a little bit about what Project 90 is and how it might be able to help you. I'm going to share my screen here for a second. Just a reminder, Project 90, we have an 87% success rate of clients getting to at least 90 consecutive days alcohol-free on their first attempt. Almost 100% success rate of clients getting there are no more than three attempts and most former clients, like I just said, they're either still alcohol-free years later or they now only drink modestly on rare occasions. If we compare that to AA has less than a 10% success rate. If you're an inpatient or outpatient treatment center, you're looking at $100,000 plus, again, less than a 10% success rate. In fact, the treatment centers have less than a 5% success rate. If you can believe it, it's crazy. Willpower and motivation, less than 10% success rate, as you probably know, otherwise you wouldn't be listening to me because if you could have done it through motivation and willpower alone, you wouldn't be listening to me, you'd just be getting on with your life, not digesting content around how to get power over your drinking. So you already know from experience that trying to do it on your own, trying to do it with willpower, motivation is not enough, it doesn't work. What we have found has worked and some of the things we're going to go over here is appropriate coaching, appropriate accountability, an appropriate community, making sure that it's fun and simple, and also investing in yourself, having skin in the game. So today we're going to go over some of those concepts, why it's important to have coaching, accountability, why it's important that it's fun, why it's important that you have skin in the game, why it's important you have a community. There's a lot of neuroscience around this. So we'll get a little bit technical around that, well, not technical, but we'll get a little bit of neuroscience knowledge into us. But I want to leave you from today with you having a very clear outline as to what your next steps, whether you do this on your own or whether you do it working with us. Now some of you are going to want to go and do this on your own and continue doing that. And that's fine. And take everything that I've learned, everything that you've learned here over the past five days, steal all of the stuff that I've given you. I want the best for you.  I have people who message me all the time. In fact, I just got two emails this very morning. In fact, why don't I just pull it up from a gentleman in my native country, all the way back down in Australia, who messaged me saying that he and his wife are now I think 40-something days alcohol-free. Where is it? Let me try and find it here. No, that's not him. You know what? I'll come back to that. I'm sorry. I don't want to get distracted here. I want to make sure I stay focused. If indeed, I find it in a few minutes time, I will read it out. Otherwise, let's keep going. At the end of this call, I will walk you through what Project 90 is and how it might be able to help you. Again, some of you will want to join us in that. We have another group starting very soon. Some of you will want to get the additional support and accountability and community of that group that's been helping our clients now since 2018. Some of you will go off and try to attempt it on your own. Whatever way you choose, know I support you. Grab a pen and paper. Take some notes. Let's get into this. All right. We're going to do a bit of a review here of what we have gone over here so we can wrap all of this together. Let me just share my screen. Here we go. On day one, we talked about the importance of stop trying to quit alcohol. You might recall if you are constantly saying to yourself, don't drink. I shouldn't drink. I have to quit. I'm quitting. Then you're going to focus on what you should not do, which means you're more likely to do that very thing. Every time you say, don't drink. I shouldn't drink. I need to stop drinking. You're thinking about drinking, which is increasing the likelihood that you're going to drink. Not to mention the fact that when you say, I need to quit. I must quit. I have to quit. It's very heavy. The language of have and need and must, there's a lot of shame. There's a lot of pressure. Of course, when pressure builds and it builds and it builds, we want to relieve that pressure. And the relief usually comes from drinking alcohol or quite frankly, it comes from overeating or spending too much money or fighting with our husband or our wife or our children. That pressure builds and it builds and it builds until you can't take it anymore. And then you reach for a drink. So instead of making drinking this really dark, heavy willpower, white, knuckling it experience, what I invite you to do is make things easy and simple and fun. And we do that starting with our language. For example, I easily only drink water, ice and a piece of lime tonight. Henry Ford once famously said, the man who says he can and the man who says he cannot are both correct. So if we say, I can't do it. I can't quit drinking. Well, guess what? You won't quit drinking. But if you say, I can, that has a completely different energy to it. So I easily only drink water, ice and a piece of lime tonight. I easily only drink water. I'm now here today in Tulum, Mexico. I just arrived here yesterday afternoon. Last night, I went out for a drink. And when I say for a drink, I went out for an alcohol-free drink. There were people drinking alcohol. I just ordered a soda water, ice and a piece of lime. Yesterday afternoon, there were people drinking cocktails around the pool in the complex where I am staying here in Tulum, Mexico at the moment. I ordered juice. I had a green juice and then I had a, it wasn't an orange juice. I think it was a terrain. What was it? What's an orange? Not orange. I can't remember the name of it. Terrangea. Terrangea? I can't remember. I'm sorry. But in any case, people were drinking cocktails. I was drinking, I guess you could call it, mocktails. I was drinking healthy juices. I slept 10 hours last night. I was very tired because I flew from San Old San Juan, Puerto Rico to Cancun, Mexico. So I had to get up at 3.30 in the morning, yesterday morning, to get to the airport for 4 a.m. in San Juan in order to catch a 5 a.m. flight. I actually didn't get there in time to the airport.  Anyway, cut a long story short. I had about 12, let's see, 13, 14 hours of travel yesterday, either in cars or on planes. And I was exhausted when I got to town because of all that travel, when I got to Tulum, Mexico. The last thing I wanted to do was drink alcohol. The last thing, I wanted to just fill my body with vitamin C, drink lots of water, stretch a little bit, get some sunshine because I've been like cooped up in a plane. And I knew that I wanted a great night's sleep.  And then I went home and I slept 10 beautiful hours. And I was up this morning. I went into the gym and I ran about 15 minutes on the treadmill, just did 10 sprints and with like a minute of jogging in between. Then I came and did a Project 90 coaching call after that, coaching our clients, which felt amazing and terrific. And then afterwards, my friend David, who's a British fellow, came and picked me up on his moquette and we went off to a place called Holistica here in Tulum. And we just had a gorgeous, beautiful breakfast with some poached eggs on avocado and some nice almond bread toast. I had a green juice and another orange juice, vitamin C. It's now 12, 20 in the afternoon, where I am here, local time where I'm doing this. I'm sharing all of this detail with you because I want to communicate to you how I and how you can choose to live your life in terms of health, wealth, love and happiness. So even though I was tired, notice I didn't just go and get a packet of chips and a big, you know, heavy hamburger and fries and order a couple of drinks because I was exhausted and tired. No, I went to the bar and I ordered soda water initially and then a green juice afterwards. Notice that the easiest thing is to quote unquote relax with a cocktail by the pool. I decided not to do that. I decided to drink a green juice and drink lots of water. I woke up this morning feeling refreshed from my sleep, but I still exercised because I know that's going to create energy throughout the day. And when I went to have breakfast brunch with my friend David this morning at Holistica, I ordered healthy food and a green juice. So that's why I can keep my energy throughout the day because I'm making these choices as I go along. There are opportunities everywhere to drink copious amounts of alcohol. There's opportunities everywhere when you're tired and say, I just want to have a drink. We have one of our Project 90 clients recently whose mother was diagnosed with stomach cancer and he was devastated by it and he said he really felt the urge to have a drink in that moment. Yet he had the tools, he had the community, he could reach out and say, this is how I'm feeling. And he had a bunch of people reach in and support him through that and he stayed alcohol free because now he has the tools. Even though he feels like he wants a drink, he knows that life is so much better without alcohol and then the days afterwards he was so appreciative of the fact and so proud of himself for not having that drink. So this is the life that you can live when you choose this lifestyle. That's why I named my podcast the Alcohol Free Lifestyle Podcast. I used the word lifestyle because it's a lifestyle and all of the statistics show us that more and more all of the statistics show us that more and more people are choosing this alcohol free lifestyle. I have a literary agent who's about to secure me a book deal and I'll be writing a book which should be coming out 2022 and it's aimed at entrepreneurs and business owners and high performing individuals and the whole book is about choosing this alcohol free lifestyle as a way to have more connection with your husband, wife and kids to do better in business to make better investment choices, to lose 20 pounds to have more energy to sleep better as opposed to what probably is going on right now for at least most of you which is fogginess, irritability, tiredness, lethargy, pasty or skin, sunken eyes. I said fatigue I want to just emphasize that. Irritability, strained relationships, not communicating with your partner. I can tell you some folks come through project 90 and end up getting a divorce or end up asking their partners for divorce because they finally get the clarity of being alcohol free. They realize that they've been in an unhappy marriage for so long that once they quit the alcohol now all of a sudden they've got a they're faced with the clarity was like oh now I'm understanding I shouldn't be in this marriage that can happen it's very uncomfortable so I'm not here pretending that when you go alcohol free that everything's going to be sunshine and roses and rainbows it will be eventually but during that process you might you may have to face things that you don't want to face that you've been pushing down the road that you've been suppressing with your drinking with the alcohol so if you feel like you're ready to wake up and get out of the fog cutting alcohol out of your life is the first step it's an important step and a lot of the coaching that I do isn't really helping people quit drinking it's helping people get clear about their life and what they want to do and who they want to be and how they want to show up for their friends and their family and their community and we do that by helping them quit drinking for 90 days. Let me tell you the easiest thing in the world is to is to stop drinking you want to know how easy it is you literally just do not put your hand on an alcoholic drink and drink it it's so simple but yet why do we still do it it's all of that underlying issues that we've got in our heart and our gut that makes us reach for that drink that's what we deal with that's what we process that's what we unearth that's what you will discover when you go through the process of living an alcohol free lifestyle because the clarity it's crystal clear all of a sudden you will get you may get uncomfortable because you've been putting postponing procrastinating on decisions for a long time so this call will be a little bit of tough love and it'll be you know a lot of love as well there I recognize that there are different learning styles for people some people love my style and when I'm giving tough love and I'm just putting it out and here it is other people get really turned off by that and that's fine I am not for everyone what are your choices well you can do a a seems pretty sad and depressing to me doesn't work 90 of the time you've got to drive to a meeting sit around a group and say I'm an alcoholic when you know that deep down you're not you just drink too much you can cough up $150,000 to go and do inpatient treatment center you can waste $100,000 just doing it on your own and trying stop start stop start for another 10 years if you want I'm 45 I'm gonna be 46 this year man I'm gonna be in my 50s soon I don't want the next 45 years to be a struggle I want them to be amazing and simple and easy and fun so sooner or later you know if you're in an unhappy marriage or you're in an unhappy career or you're dissatisfied with life in general and you feel disconnected that ain't going to get any better until you take action right you want different results you've got to take different actions so I am going to invite you on this call to take a different action than the one that you've already been doing it it's going to feel uncomfortable for some of you some of you won't be interested and you'll you'll go off and go elsewhere that's okay let's keep going um we talked about on day two designing your environment removing the visual cues of alcohol and replacing them with visual cues of health and vitality that means removing objects like glass wine glasses and cork screws bottles and liquor cabinets just get it out of your house just get rid of that stuff because every time you walk by it or you see it it's triggering you to think about alcohol I'm in a a place right in it right now I'm actually in an apartment it's kind of like an air bmb thing it's kind of like a it's not quite a luxury place but it's close enough and they left me a nice bottle of red wine there's a welcome gift when I came in isn't that nice it's still sitting over there won't be drinking it but for you who's still trying to get power over your drinking each time you see a bottle of wine it think it makes you think about alcohol it makes you want to drink it doesn't make me want to drink because I'm 10 and a half years alcohol free but the point is in your own home just get rid of those visual cues of alcohol get rid of them and replace them with healthy cues like glass mason jars and filled them up with water roses or flowers buy yourself a bouquet of flowers get a nice bowl of lime or lemon or some fruit nice colorful healthy looking fruits and foods in your house in fact there's a book called what is the book called forgotten but anyway there was a study in this book that showed that the reason why human beings love paintings or portraits or sorry landscapes I should say the reason why human beings love landscape art is because of of a couple of reasons one when you see a landscape and it's a long way away subconsciously our human brain can see that there are no enemies between our viewpoint and the horizon and we like that as human beings because back when we were cavemen and cave women and they were rival tribes or wolves or bears coming to eat us we wanted to make sure that there was a big open space so we could see them coming so in today's modern world we still have kept a lot of that reptilian behavior in our brains and the reason why we love landscape so much the reason why we love big vast open fields is because it gives us an opportunity to see danger coming over the horizon which gives us an opportunity to prepare or to run or to flee same thing in why we love imagery or why we love the rainforest right with flowers and creeks and lakes and waterfalls why do we love that why do we love that why do we get lit up by either a painting of that or why do we get lit up by being in nature because it affects our reptilian brain because our reptilian brain goes oh this is fertile ground this is where we can grow crops this is where we can drink water this is where we can raise a family so our reptilian brain is like oh i love this because it increases our perception of of survival it increases our chances of survival i have a friend who's writing a book which he's named paradise is a state of mind and i asked him i said what is your definition of happiness and he said it is your subconscious perception of probability of survival i'll say that again it is your subconscious perception of probability of survival now if we break that sentence down what it really means is is that we are happiest when our subconscious brain thinks that we we have all the tools around us to survive as long as we can so think clean drinking water healthy food we've got friends around us we're happy if we're if we're eating food we're healthy all these things increases our chances of survival right food you eat food increases your chances of survival you drink water increases your chances of survival you have friends and allies increases your chances of survival you have shelter increases your chances of survival which is why human beings love to buy homes and live in a house and increases your chances of survival your subconscious perception of probability of survival so when i'm saying to you get rid of visual stimuli including wine bottles and corkscrews and liquor cabinets and replace them with flowers and fruit bowls and healthy waters this is going to naturally increase your happiness and decrease your feelings of or your lack of confidence or your feelings of dismay or disharmony with the world because healthy signs of flowers and water and good food and friends increases your likelihood your probability of survival which increases your happiness level day two we talked about how to have fun and socialize alcohol free the latest neuroscience tells us that influencing comes down to seven percent spoken words and only 93 percent how you say it which means you can be in an argument with your romantic partner or your children and have the greatest logical argument in the world and think that you have one or that you're winning and still lose or still feel like you've lost because people aren't listening to your words they're listening to how you convey your words let me give you an example here someone says i'm really hung over after a night's drinking oh i'm really hung over okay now here's another one same words oh i'm really hung over i'm really hung over see the difference there exactly the same words completely different meaning the first piece that person is filled with despair regret this next person is filled with almost like boasting like oh yeah last night was a big night oh i'm so hung over same words exactly the same words completely different meaning so when you are walking into a party or a function and your body language and your is is like oh i shouldn't drink i can't drink i'm not drinking i'm doing this i paid all this money i mess it all this money into a coach to get me long term power over drinking and oh it's supposed to be 90 days but on day 72 i would love i would smash a beer right now geez i'd love a drink right now i'm so stressed wish i could have a drink if you're talking like that then you are telling your subconscious that not drinking is unpleasant and that drinking is pleasant you're convincing yourself you see you're also convincing those around you your friends your family your colleagues your loved ones that not drinking is deprivation and that under normal circumstances you would choose to drink that's what you're doing which is why through our project noni process we encourage people to practice influencing people by how they say things forget what you say how you say things the example we use is with george cloney here george cloney is very cheeky very confident has this this is you know smart this this very sharp smile he's kind of like cool swap if george cloney came over to your house for a dinner party and you offered him a glass of wine and he just said oh no i'm good thanks can i just grab a soda water or water or something are you really going to say to him oh what are you talking about mr cloney go on have a wine go on just have one come on no you're not and the reason that you're not going to do that is because he's george cloney he's confident he's suave he's confident in his choice not to drink at your party he's smiling he's cheeky and you're influenced by that you're influenced by his voice his tone his body language you are influenced by him so when you are going out and the drinking there's drinking around you you just confidently with your body language say yeah i love some sparkling water thank you i'm not drinking at the moment no i'm good with water for now thank you be playful yeah i'm going to get drunk on this water tonight look out i'm going to swing from the rafters look out i'm going to go crazy on this soda water tonight in fact one of our current project 90 clients is celebrating his 43rd birthday tonight and he's going to a bar with friends his name is james i've invited him to join us on this call we'll see whether he comes in in about 10 minutes or so uh his day i think he's 70 74 days alcohol free as of today i was just speaking to him this morning on of our our coaching calls and he's going to a birthday party tonight and today we practiced for him making fun of himself with his friends and uh diffusing the smiling assassins who are going to be at his birthday party tonight and the smiling assassins uh refers to all the people who are smiling as they offer you a drink it's the waiter or the waitress who greets you at the bar it is the uh it's the uh the friends who like hi john chris chrissy how you doing can i get you a drink and these smiling assassins you know that they're smiling as they're offering you their attractively packaged poison think about every time you go into a restaurant you go up there instead of made a booking table for two table for three and if the table's not quite ready what does the waitress do she says oh the table's not quite ready but uh would you like to just go over and have a drink at the bar and i'll i'll come and grab you when it's ready and of course what's she trying to do she's trying to get you to go over to the bar and order a couple of drinks add another 20 25 bucks to the uh to the tab for the night drink they're attractively packaged poison then when you sit down the waiter or the waitress comes over he goes good afternoon mister or good evening sir good evening man wonderful to have you welcome i'll be your server tonight can i get you started get you guys started with some drinks we've got some cocktails we've got some some wine some beer what can i get you and are they leading you in this this path and they're they're smiling as they do it can i get you a glass of mediocrity sir hello man so lovely to meet you may i get you started with a glass of shoulder fat hi hello sir hello ma'am may i get you started with a glass of regret in the morning hey can i uh compromise your sexual performance this evening would you like a glass of erectile dysfunction would you like a glass of tiredness and fatigue this is essentially what they're inviting you to do and all of society is in on this everyone has been brainwashed it's literally poison you know where the word alcohol comes from it's an arabic term it means alcohol do you know what alcohol means body eating spirit body eating spirit so every time you drink you're attractively packaged poison you're drinking body eating spirit it just eats away at you it's eating away at your body and it's eating away at your spirit but yeah we've packaged it up into this beautiful nice bottle and we have smiling assassins laughing and joking and oh it's wonderful do you want to see what alcohol does to people did you see tom brady who won the super bowl with the tamper bay buccaneers recently a couple months ago i think he won he's i think it was he's six super bowl he won he's the goat the greatest of all time that's what goat stands for geo at greatest of all time tom brady i think when he's six super bowl and then after the tamper bay buccaneers won their super bowl they all went out in tamper and they went on a couple of boats and they were drinking and tom brady had the super bowl trophy and he threw it from one boat to the other and thankfully his teammates caught it because if they dropped it it would have sunk to the bottom and it would have been very embarrassing this big trophy designed and produced by tiffany the jeweler anyway tom brady got off that boat on to dry land sometime after that and did you see him have you seen the clip of him he's stumbling all over the place he hardly knows where he is i mean talk about the great leveller i mean tom brady is really a specimen right he is like like if we were going to send a man and a woman to go and meet aliens and out of space and say these are these are our best we'd probably choose tom brady right as as the as the male best because he's strong he's handsome he's fit he's healthy uh he's exceptional at what he does he's married to um giselle who's a very famous brazilian supermodel they're both very successful have beautiful looking children by all accounts they're very healthy um and very good people and successful people they're seen that way i don't know them personally i have interviewed tom brady before when i was a sports center anchor on espn but you know he's more of an acquaintance than anything else but then you he puts an alcohol into that man and you can just see the disintegration of what happens i invite you later on go on a youtube and just type in tom brady celebrating superbowl tamper and you can see this video might be able to even pull it up now and you can just see what happens with the effect of alcohol i mean it's not pleasant to see here we go i'm going to play it i'm just going to play it here let me just pull it up there'll be a youtube ad here i'm sure but let me just uh here we go i'm going to share my screen let's play tom brady getting off the boat have a look at how drunk tom brady looks here i mean let's have another look at this look at him here and i'm sorry if you're if you're listening on the podcast um i'm just showing a video here of tom brady and i just just type in tom brady drunk and it'll come up and you can see him he's literally being carried off the boat he's literally being carried off the boat not i'm sorry carried is is is a exaggeration he's being held by a teammate who's holding him so he doesn't fall over that's what alcohol does and yet we celebrate this ridiculous thing it's ridiculous it's piss it's a nonsense and yet you're all listening to me this is the tough love part coming in here you're all listening to me watching me showing up here wanting to stop and doing little to nothing about it on most cases until you finally step up and say okay now i'm going to do something about it but you're hanging on like the idea of never drinking again feels so overwhelming to you i'm like shouldn't the idea of drinking any poison feel overwhelming to you society has it backwards you're here worried about never being able to drink again what you should be worrying about is like do i have to drink again i don't want to because i can tell you i've had a life with alcohol and a life without and without is way better way more fun if you're a business owner or entrepreneur let me tell you something you're going to make a lot more money i've generated multi millions of dollars in sales from my businesses because i was alcohol free made nothing when i was drinking alcohol tired lethargic not clear so big change big difference and you'll start to see the the the the messaging you'll start to see the marketing of cores and Budweiser and wine and you'll start to see how they always associate attractive looking people and good times or if it's men and beer it'll be goofy looking guys having a good time together being like oh they're funny guys oh they're just funny having a couple drinks so the rewiring that takes place is not just me saying it's ridiculous it's you going out there into the environment into your workplace into your family situations coming home from the end of the day and and practicing being alcohol free and enjoying it and loving it it's not trying to hide yourself away from the world and lock yourself at home and never be able to go out to a party again because so many people associate oh i'm going to quit drinking oh i won't be able to have any fun anymore nonsense the most fun you will ever have is about to about to fall upon you when you make this choice we do an exercise in project 90 where we have our clients right down their top 10 most memorable moments in their entire life the the the moments that they there's the most fun the most enjoyable the most um that makes them feel the best it can include events where there was alcohol can include things like getting married the birth of your first child um first kiss can be anything right can be lots of things and what happens is when people write down their top top 10 lists they're surprised to find out that alcohol was either not present for most of the times or if it was present it wasn't necessary i mentioned before um one of my clients james um i'm gonna see if i can bring him on here he's actually in project 90 at the moment let's see if we can bring him on here he is uh james are you there yeah can you hear me i can hear you but we can't see you can you turn your camera on let me check while you're doing that i was just saying james um about the exercise we do whereby uh we have you write down the 10 things that your most your top 10 most memorable moments in your life um what did you discover when you when you did that when you did that exercise happy birthday by the way james oh thank you so just a little bit of context who are you and what day of project 90 are you and uh just give us a little bit of context on you and then i'll ask you the question that i was asking you my name's james i'm in georgia um i've just turned 43 today and today is my 76th day i'll call three on the united program well that might be cool uh what was your drinking before you joined us in project 90 uh probably for only 15 years i was a daily drinker and uh you know drinking a lot and then once covid hit that about doubled where i was drinking about two handles a week which is a total about 3.5 liters a week and that was just at home that on top would go to the bar and stuff like that for a couple beers and how was that compromising your experience of life well i mean i was struggling to wake up at 11 o'clock to to get started working um which didn't really affect my job because it's production base and i was still top producer so no one was really complaining but you know i wasn't doing as much as i could i knew that um so now being alcohol free i mean even within the first week or two i started just waking up seven eight o'clock on my own you know without alarm clock and just waking alert that mental fog's gone and just really able to just go at it and kick ass every day yeah amazing uh happy 43rd birthday tell us what you're doing tonight where you're going who you're going with and what's going to happen in relation to drinking uh it's also a good friend of mine's birthday so we're having a joint party at a local bar so a lot of friends and family are going to be up there so i'm going to go up there and hang out and uh drink a lot of shots of uh ginger beer shots of ginger beer huh alcohol free but still got that kick yeah nice one uh and what do you think you get how do you how do you think you're going to handle the smiling assassins of your friends tonight who might be encouraging you to have a drink oh it's not going to be a problem you know i mean if someone's really pushy i'll just say hey i'll drink ginger beer with you but i appreciate that hey i'm having a great time as it is you know bring me another soda water and wine yeah nice and did you think that that was possible you know 74 days ago 74 days alcohol free or 76 76 76 76 like could you have seen yourself celebrating your birthday not not having alcohol like you know some months ago when you were drinking not really i mean that's just you know it's it's a birthday just like new years and stuff like that you know it just comes with drinking you know so this is gonna be a first nothing it's gonna be a lot of fun and and more importantly i'm gonna be able to remember tomorrow and feel good about it yeah great and that question i asked before was you know when you did the exercise where we had you write down your top 10 life moments how many of those involved alcohol of the top 10 none and what was interesting is i took a step further and so and thought out well what are my top 10 worst moments and most of those involved alcohol wow what were some of your top 10 moments out of curiosity other wedding the birth of my kids my you know son graduating through the Boy Scouts uh good family moments yeah beautiful so you didn't need any alcohol for those to make the top 10 list of your top 10 favorite moments of life right yeah alcohol wasn't present and you know i remember when doing that exercise another thing that came to mind is said well how many things might have been on this list if i remember them that's interesting yeah because there were events there where you were drinking a lot but you don't really remember them and so they don't make the list yeah yeah amazing if anyone's live on the webinar here or for those who are live hi pete in the uk nice to see you um if you guys want to um post a question here to james who has a very handsome name obviously uh just there's a q and a box there if you just type in your question for james and just make sure it's for james f as opposed to james s so we know that it's for that james as opposed to this james um we can have james answer that live on the call but james i was just sharing um before you joined us here um about being playful when you are being alcohol free you know making fun of yourself and being life-hearted um what are some little fun things that you do when uh all that you will do tonight when people are encouraging you to have a drink hmm it'd be sometimes you know if someone asks me if i want a drink i'll grab my glass of soda water like no there you go man thanks you know and just kind of laugh it off but i find that for the most part you know people don't care you know as long as you're you're they can tell you're having fun and you're not being a drag to them you know um you know they don't really care or you know a lot of people don't notice i had one person uh about a couple weeks ago was telling another friend he's like oh you know james hasn't been drinking he's like well i see him drinking here every night it's like no he's not drinking alcohol well i didn't no idea so it's not a big deal as we make it up in our head today yeah uh when you were talking there before i just put up a screen uh of a person telling a secret i'll just share it again here uh and uh the big secret is that nobody really cares that you're not drinking it's just you think that they care but really the big secret is that no one really cares that much if at all we have a question here from another james we've got three james is here james asks did you have any moments in the last 70 plus days that you felt like giving up and drinking as meaning like cravings and how did you manage that not that any that were powerful enough to really want to give up or think about it because you know i made a big commitment and you know just for that 90 days i knew i can do 90 you know and from there i'll make a decision when i'm in clear mind and we talked about earlier i know i'm going to at least do another 90 from that point um but i do remember a couple times that it's just like and you know i really really would like to have a drink tonight you know like one day i've done a lot of work so i was just exhausted and just felt like just completely zoning out and just having a drink and just letting my mind go and uh you know so the first good news like you know my my trip kind of play tricks on me it's like hey you know it wasn't a big deal it's not like that much has changed and i had to stop and think whoa wait a bit you know you know every morning so much better you know you know my relationship with my kids is better you know with my friends and you know family it's like why would i even take a chance on giving that up you know it's not worth it so a lot of times it's you know uh remembering what what's driving me and like i remember Doug i think i think it was Doug when he hit his 90 he had a list of 20 things that um that were most important to him as far as being alcohol free and i think that's a great idea to do where you can then just go down that list if ever you have that craving saying okay why am i doing this oh yeah i feel great you know i have more energy you know i i respect my i don't question what did i do last night am i in trouble every morning you know so there's just there's lots of reasons and you just got to remind yourself of those nice one james um what what inspired you to book a call in like how long were you thinking about doing this for before you actually booked a call so just to just to clarify when we don't accept everyone like we invite you into the program if we feel like you're you're a fit into project 90 i mean and the way that we do that is that people must have a verbal conversation with us so we can get clear on what your goals are we can get clear that you would be a good cultural fit for our for our community um you know walk you through what we'll do for you walk you through the investments and if everything feels good then folks will and you know if we feel like you're a fit we'll invite you in and then folks enroll if we don't feel like you're a fit then we'll just um give you some resources and and try to refer you supportively elsewhere um a lot of people who become clients have shared that the hardest part for them has been actually booking that call in the first place um what was the what was the experience like for you how long were you thinking about it before you actually booked the call and enrolled and what finally pushed you over the edge to say all right i'm going to do this yeah um for me i had been thinking about it for a long time before i even heard about your program um and uh so i knew it was something i needed to make changes with but you know the really the only model i had in my mind with assistants quitting drinking is a a game it's just like you know i've been to one of those meetings that's that's not who i am you know i just didn't feel like that was a fit for me um you know it's a great program it helps people you know i'm not this and it just wasn't i i couldn't identify with it so i i think i saw your you know videos on on youtube commercial or something and went to websites so that you know little introduction and i was like what the heck you know i'll just give a call it's not go it's not gonna cost me anything you know you can schedule a time and everything and it was Russell who called me um Russell's one of our Coleman coaches yeah yeah um and we had a great conversation he basically told me his story and you know was just just kind of laid it out there and i was like wow it sounds like you're telling my story you know for me and um you know just kind of made a lot more sense to me you know because you know i don't feel like i have a disease or anything like that i just made choices to drink alcohol and got to into a bad pattern and just needed someone to show me the way out of that and that's what this program's done for me some of the folks are probably wondering what what happens inside of the program do you want to just tell them what happens in terms of what you get and videos and what do you get with coaching calls and things like that that's great i mean there's there's a lot of benefits to it i mean the daily video that you provide is normally just you know a few minutes but it's it's just especially seemed like the first couple weeks you have that uh the right video for the right time i guess you know because it's like you already know okay day three you're gonna be about this point and kind of talked about different things so it's like okay yeah so this is normal and stuff like that um the zoom calls are great you know because you get to really get to uh meet and get a little more intimacy with some of the other people and uh you know uh share different things that's going on trouble you're having uh you know the celebrations you're having and uh and it helps you know that you're not the only one going through different things and helps you see what's going to happen or what could happen next so you it doesn't blindside you and one of the big things too is the Marco Polo community that is just like walking into a family reunion the family you didn't know you had i mean they just you know ratio of open arms day one um and it's a lot of great people and every time someone you know graduates out it's like you're sad to see the friend go and can't wait to see him on the other side yeah well awesome James um for anyone here who'd like to have one of those exploratory conversations i've just put a link in there it's at alcoholfreelifestyle.com forward slash schedule um you could book a call there and we can see whether this might be a fit for you i'll give you a little bit more details of that in just a second but James thanks for joining us and have a great birthday party tonight okay appreciate it yeah thanks for joining us really appreciate you uh you being here so uh that was uh that was James James thanks very much mate it was great to have you here um so let's continue on here a couple of things and what you what you might want to drink instead uh well the answer is anything else really um but some suggestions could be clove soda slash a cranberry two lime slices sparkling water with lemon and ice harrier and cranberry version mojito quite frankly just water in the fridge so there are a couple of nice suggestions James said he's going to be doing shots tonight of uh ginger ale or ginger beer maybe on day three we did the alcohol loss money calculator and what was fascinating is that many people were telling me that they felt like there were four or five out of ten and that's and some folks were leaving hundreds of thousands hundreds of thousands of dollars on the table because they didn't have that clarity and focus and energy i know that when i when i personally quit drinking within uh 18 months uh i had uh well sorry within like two weeks actually of quitting drinking i got an audition for sports center on espn and i got the job this is me hosting sports center on espn which is really fun here's me magic johnson and then um it just continued on with it the clarity and the focus i learned how to build an e-commerce business and i started this swanis blue light blocking glasses company swanik sleep which produces blue light blockers um you can see here some of our sales back in 2016 and we did like 2.1 million dollars back then um and then uh in the first year we actually did we did a million dollars in revenue it was a million dollar business in 12 months and we got featured in entrepreneur magazine uh which was kind of fun so for you if there's something that you're really wanting to to do if there's something that's been eating away at you for a while and you're like i really want to do this having that clarity and focus is going to drive business performance or if you're in a job that you don't like it will inspire you or encourage you to get out of the crappy job and into uh a job that you love and appreciate time keeps ticking father time remains undefeated remember and i keep reading stories of people where they interview people on their deathbed and they say what are your top regrets in life and they say they always say the same thing that their regrets include not spending enough time with family not doing what they really wanted to do not following the path you know a lot of them say that they just followed the path of someone else they did what society expected of them they did what their mother expected of them their father expected of them they did all these things that other people wanted them to do and they didn't trust themselves to do it and the reason why you're drinking a lot of the time is because you're trying to numb the pain of those choices you're unhappy a lot of times dissatisfied with what's going on in life and the alcohol is just masking that so what we do and what we get to do have fun doing it is get rid of the alcohol let me have some water here and give you an opportunity to step into your power and do all the cool things that you want to do uh the coach Victoria was on the call yesterday and on day four she shared some of her ways to reduce and eliminate cravings some simple ways really is just breathing we can just breathe in for like five like and just hold it and then breathe out Tony Robbins does this thing called priming where you breathe in through the nose and very quickly out through the mouth like this and do that 20 times and it changes your whole physiology another way to do it is to breathe in really heavily and then really clench everything in your body just squeeze everything just be sitting down when you do that because I've done this before and I've actually got so kind of lightheaded that I've fallen off the chair which is like whoa almost fainted now I'm not encouraging you to faint obviously but I'm just trying to illustrate to you that when you have a craving for a drink it's not that you're craving a drink you're just craving a different feeling and you can get a different feeling by just breathing by changing your whole physiology remember you don't want a drink to feel better you just want to feel better and you can do that one million different ways that don't involve drinking attractively packaged poison the earth has a uh an energetic pulse to it called the shaman resonance and when you put your bare feet on the ground the shaman resonance comes through the earth into your body and you feel calm and you feel peace and you feel relaxed bare feet on grass that's why when you walk on the beach you feel great when you walk on grass you feel great because you are connecting to the earth which reduces your stress and your anxiety just going to share my screen here one more time the shaman resonance is right here I encourage you to google it and it is an energetic pulse that comes through your body connects to you and makes you feel nice and calm okay it alters both the brain and the heart synchronization and changes melatonin levels which is important for a great night's sleep another way that you can change your state is by movement exercising I mentioned this morning you know I woke up this morning I had 10 hours of restful sleep and then I got into my gym clothes and I went to the gym here in the place that I'm staying and I did 15 minutes of running I did 10 minutes of sprints 15 minutes overall on the on the treadmill and that was enough came back showered did a coaching call went and had a beautiful breakfast feeling amazing as opposed to many most people who tend to wake up tired and lethargic and then eat poorly throughout the day don't work out and then they're tired at the end of the night so tired of course that they want to relieve the stress and the fatigue and just ah let me have a drink just go relax and so tired let me just have a glass of wine let me just have a beer and this vicious circle continues we want to talk about the magic formula here is the not so magic formula these are proven ineffective methods AA treatment centers trying to do it on your own willpower motivation and moderation those are just losing strategies AA doesn't work treatment centers don't work trying to do it on your own doesn't work willpower doesn't work motivation doesn't work and moderation doesn't doesn't work at least until you've gone 90 consecutive days AA is doom and gloom my name is James and I'm an alcoholic but you're not really an alcoholic inpatient or outpatient treatment you've got to travel you've got to drive there you've got to like stay inside and you've got to cough up a hundred thousand dollars plus trying to do it on your own is lonely and is ineffective doesn't work and it will keep you stuck you will waste the next decade of your life trying to do this on your own sure you may have some success with 30 days here or there but it's a very very very slippery slope and unless you can get it done one and done rewire your brain around alcohol over a 90 day process this is going to go on for years and people around you are going to suffer because of that so what does work what's a super effective way what is the simple effective proven way well as a five step five step formula five coaching accountability community fun skin in the game if you remove one of these things right if i remove one of those if i remove the coaching and you only have accountability community ease and fun and skin of the game it doesn't work if you keep the coaching but you remove the accountability it doesn't work if you keep the coaching and the accountability but you remove the community so it's just like you're working with a coach and that's it it doesn't work if it's hard and unpleasant it doesn't work and if it's free it doesn't work so if you remove any of those those five pillars that the structure falls apart it crumbles so why is there an investment why do you have to pay for coaching an accountability in community because it's a form of accountability in and of itself and when you pay you pay attention and when you invest in yourself you focus you value it you really get this done i can't tell you i can't tell you in the beginning of this thing i used to help people out with some discounts and i would do these kind of things where it's like oh i'll make it half price and you can come in and people came in completely ineffective for them so they didn't value it they were so busy focused on how much it costs and how much they've got to pay that when they got in there they were the worst clients they were the most troublesome clients they were the least committed and they were the ones who complained the most so i don't work with those people that's why i'm always saying if you are an entrepreneur or you're a business owner or you're an investor or you're a retiree or you're a realtor any of those kind of folks who have already invested in things before and understand the power of return on investment and quite frankly are willing to put their money where their mouth is that's why i work with those folks that's why i like to work with those folks now 95% of my stuff is free you'll find it on the internet i can't tell you how many times i've run Facebook ads and i get absolutely abused by people in the comments people say you're a scumbag you're a snake oil salesman why are you charging to help people you shouldn't be charging you're a disgrace or you should go to AA it's free i can't believe you're actually charging people for the i can't believe people are dumb enough to pay you money to learn how to quit drinking you're a scumbag and by the way in the in the in AA's big book one of the first things it says is that we have we don't fight with anyone we don't discourage anyone any other anyone from doing any other program we don't combat or fight anyone and yet here they are the same people in AA who are absolutely being vicious and vile and posting these nasty comments i'm telling you i'll tell you this like i've said it a thousand times if you do not invest in yourself you will not you will not get the breakthrough that you want in order to get the body you want you've got to invest in yourself you've got to go to the gym and you've got to lift weights you've got to eat the right food in order to make money in the real estate market you've got to invest your money put down your deposit to get the to buy that property and then two or three years hopefully you've got a capital appreciation and you can sell it and make a profit in order to grow your own vegetable garden you have to plant the seeds then you have to water the seeds make sure they get enough sunlight keep watering keep nurturing keep getting water keep sunlight you got to invest invest invest in it until finally you have this beautiful flower bed or vegetable garden which produces food so if you remove having skin in the game from the five-step formula and it's free you don't value it you don't pay attention to it you don't grow and you remain stuck and i think if you look within yourself you'll know that to be true and that's okay i still get people bashing me all the time and again this is not about me i'm just trying to illustrate to you have a real really good think about those times where you someone's given you something for free you haven't paid for you haven't invested in yourself do you really value it or do you just kind of like oh now the fun part it has to be fun because it's not fun you're going to want to break free a prison because you'll feel like you're in a prison that's why we try and make this fun i think i'm a pretty fun guy and then the community like you just saw one of our members james the community is huge the accountability is is vital and the coaching is i mean no olympian in the history of olympic sports ever went to the olympics without a coach if you want to be a high performer in anything you've got to have a coach but if you want to keep loan woofing it this is the tough lot coming in now if you want to keep loan woofing it doing it on your own that's okay you can keep doing on your own but it's a very very lonely path and it's ineffective according to all the studies i said on the call the other day that i actually offered some people an early bird special and some people took me up on that i'm not offering that early bird special anymore because i've got to be truthful and in integrity for those of you who are on the call now i want to reward you for being here with me live if you're watching the replay fantastic would have loved to have to hear live and i appreciate some people can't make it here live because they're in different time zones uh working with us in project 90 is 7500 dollars um us dollars as a three-page so you can get started for 2500 dollars and then you've got another um couple of payments to do to get up to 7500 or it's a one-time payment of 6500 the way that we see whether you are a fit for that program is you book a call and we have a conversation and we talk about it we'll walk you through the outline and you can do that by going to alcoholfreelifestyle.com forward slash schedule now if you're listening on a mobile phone and you'd like to have the conversation just to see if this is a fit for you you can actually text me at the number 44222 so send me a text at the number 44222 i'm going to do this now and i just want you to type in the word project 90 project and then the number 90 and when you do that i'm going to text you right back uh a link where you can click the link and schedule a time to speak to one of my coaches for those who are on the call uh i want to reward you guys for being on the call live and taking action um if you book a call and you enroll in project 90 then i will give you a 45 minute one on one call with me where we will take extra special care we'll walk you through i will walk you through everything i'll listen to your unique circumstances and i will give you a very specific tailored plan to help you and your situation uh so that's my promise promise to you a free 45 minute um coaching call uh for those of you who are on the call and i have a list here of all of the people who are on the call my assistants type throughout so i'll know that when you book the call um if we invite you into project 90 uh and you enroll with this then i will certainly reach out to you and i will give you a 45 minute call and we're going to go over anything that you want to go over that is unique to you and your your circumstances um and that can be a coaching call about anything by the way it doesn't just have to be around quick drinking we can talk about your business we can talk about scaling your business we can talk about e-commerce we can talk about health fitness relationships anything you want um so yeah that is my promise to you so uh if you're listening and you want a link to that um where you want me to send you a text message with the link where you can schedule the time to speak to one of our coaches um send me a text if you're in the us to the number four four two two two and just type in the word project 90 and i will send you back a link where you can schedule a call with one of our coaches just let them know that you were on this call if you do uh and then just make sure you say to them and also james promise me a 45 minute one-on-one call as well just make sure you let one of my coaches know that ahead of time just for double uh safety and insurance on that okay um if you are on the call live now and you want to you you just know that you're in and you don't really need to have the exploratory call for the next uh 13 minutes until we wrap up here i'm going to answer some questions now uh you can text me at this number and just say in and i'll not only give you the uh the 45 minute coaching call but i'll also um take another little bit off the price for you as well so just a reminder um it's as little as 2500 to start and then you've got another two months after that to cover the remaining so $7500 on a payment plan and it's $6500 as a one-time payment and if you would like to start and you're in and you don't even want to have the the exploratory call and you text me at my mobile phone number which i just put in there the word in then i'll give you a little bit more i'll make make the program a little bit more cost effective for you uh as well uh either way uh you're going to get the 45 minute one-on-one call in addition to that as well okay um so uh the link is alcoholfreelifestyle.com forward slash schedule or text me at the number 44222 the word project 90 and i'll text the schedule back to you you'll have that call in the next two or three days um and then uh if all seems good everyone's happy then we'll have you in and we will introduce you to our community we'll get started we'll get clear on what your goals are for the next 90 days and we're going to help you um to achieve them um some of the the benefits that people get when they go through through this is feeling better looking better performing better um joining other high performing like-minded entrepreneurs and high performers who are quitting alcohol um some people get to scale their business have outstanding relationships have a deep impact create an amazing connected family build a legacy um here are some folks who've done particularly well i mentioned angela ponsford before and joe worley by the way that's the link there alcoholfreelifestyle.com schedule um if you want to find out a little bit more about it you can always go to alcoholfreelifestyle.com forward slash apply and if you scroll down you there's some videos here of some folks who've had amazing transformations um particularly around relationships happiness and wealth creation so i'll just play this little video here this is if relationships are your goal then um here's a little video of people who've transformed their relationships as a result of being alcohol-free with project 90 i'm a better dad i'm a better husband i have a heaps better relationship with my nine-year-old twins spending so much more time with them my social life feels better family life feels a ton better my relationships with my family is so much better she's just really excited about she's got a man she married back not you know what this last 15 years are really wrong the confidence part you think that alcohol gives you confidence but i realized how much confidence and real connection i had without it i'm a much better i think listener and uh my sister said that i was way more calm and much better to talk to my children have noticed i'm more present i'm more patient i love who i put myself out there in the world with my family friends yeah so let me to show you another one um okay let's just play another little video here for a second so let's just share the screen so happiness if happiness is a is a goal for you then there are some folks here who are um particularly happy with their life or happier now that they are being alcohol-free here are some my happiest level is just so much higher than it was before i smile a lot more and people smile back everything just keeps getting better i feel just super if i could have felt this way six months ago a year ago i would have been a heartbeat i didn't realize that i could feel so fabulous in my life at this age i feel happier feeling confident and happy and joyful i feel amazing i feel very very good jessica gains java she's really rocked it as well let me just show you this particular video in 50s hollywood siren if i'm allowed to say that so i like that hi i am jessica gains jarbo and i am one year alcohol-free today i've slimmed down i feel like i have more tone my complexion is clearer i feel like i have like blood and rosiness to my cheeks my hair is better i'm a real estate broker i would drink to calm down i would take stimulants and drink much coffee to get through the day and i was just surviving rather than thriving my marriage was ending i was working constantly i was drained feeling like i was in quicksand up to my neck getting kicked in the head and still getting up and going to work every day and i felt shameful about how frustrating we just had feeling of complete isolation and loneliness i was so completely done with it you came into my life and we had our um my voice is shaking it's just so my whole life has changed so it just feels very powerful um when we talked i it was just like a yes it was every cell in my being saying yes because i knew no matter what it was what the cost or what the time commitment if it meant i would be alcohol-free at the end i wanted to do it being in a group that celebrated you know being an entrepreneur celebrating life looking forward like what can your life look like not what are you giving up what can be what are you making room for what has been your highest point during the past year alcohol-free i'm gonna cry just for me asking that question just seeing all of the possibilities that there are in life that i wasn't even open to because i didn't have the motivation i didn't have the energy i didn't have the clarity my relationship with my boyfriend we're so connected we can be conscious in every conversation and i'm in charge of my own emotions and my own reactions and that wasn't the case before seeing all of the things i've accomplished i don't even think about it anymore it doesn't even occur to me to drink that's how much my life has changed so yeah i've gotten super motivated about work i'm thinking about adopting lots of traveling and doing it just keep finding new worlds it keeps getting easier and easier i don't feel like i have to push it's worth it it's something that is pulling at your heart and keeps coming back to you it it means that you want to do it and it's worth it it has changed my life it's kind of cool kind of cool for me to see it anyway uh yeah so if you've got any um um we just send a message here i can see a few people here are sending me messages um privately um um yeah so alcoholfreelifestyle.com forward slash uh schedule is the link uh what has been um what's been valuable for you about this five-day challenge i would love to hear from you what has felt valuable for you go ahead and type in the comments down below i would love to know what has felt particularly valuable for you if you're listening on the podcast thanks for listening and i know you you haven't had an opportunity to see what is going on um like the people in the live webinar have been have had an opportunity but here are some more folks here as well rosanne says my life has been completely transformed by following the alcoholfree lifestyle methods i lost over 20 pounds and improved my health metrics blood pressure and resting heart rate significantly and i reintroduced myself to the me who was psychologically enslaved i went from someone who hated looking in the mirror to someone who believes she can change the world thank you james swannick i am eternally grateful um glenn granger this was simply the best decision that i have made in a very long time james and his colleagues provided maximum support and encouragement plus i was able to network with others around the world who were also interested in making positive steps towards a more healthy lifestyle it isn't simply about alcohol free living it's about changing your mindset today i approach each day with positivity and clarity my decision to embark on this journey was triggered by some poor blood test and blood pressure results without going into details i can share that all these markers have been dramatically improved if you're like me you'll wonder whether to make this significant investment let me assure you it is entirely worth it uh chanel i love seeing all the new people joining this group i lost weight and gained mental clarity i don't regret doing this coaching program love the excellence and positivity here's what i gained productivity with work better health way flatter tummy relationships improve increase in confidence decrease in anxiety george burr james and his team set me on a new life course that i didn't think was possible the process of knocking alcohol out of my routine changed the way i think and gave me a new inner confidence that i have control over life and how i choose to live it i highly recommend the process you won't regret it douglas rice i'm one third of the way through with james and his amazing team the af community within the program has been key to my journey along with the coaching that is provided steven says today six months alcohol free at least it was back in october so we must be i think he's a year alcohol free now here's patty before and after photos it's kind of cool it's kind of nice to see all right any final questions go ahead and type in the questions i've got some people who are texting me i've got some folks had a missed call from someone while we're on this call i will get back to you shortly i've got someone else's book to call very good congratulations to those who booked the call i get a text message alert here whenever new calls come in i get a little text that comes through uh or people book calls yeah so congratulations hope this has been helpful for you i'm sure it has by virtue of the fact that people have been messaging me oh i said at the beginning of the call i was going to find that email that someone sent to me today let's see if i can find it after all um what was it let's have a look here where was the email nope i still can't find it sorry about that i was hoping that i'd be able to find it but uh no i can't find it so i'm not going to waste your time with um i'm in an hour in here thank you for attending uh whatever you choose to do remember this a life without alcohol is way better than a life with take it from my experience i've been uh on this planet 45 years and i haven't drunk excuse me this is not the time to uh lose my voice i think all this talking i've lost my voice a little bit excuse me uh i stopped drinking when i was 34 yeah i stopped drinking when i was 34 and the last 10 and a half years of my life last 11 years have been the best no question no question health wealth love and happiness i get to truly experience life and i wish you that type of happiness i love my life love how i feel love how i show up in the world and you know what the coolest thing is is that i have a business here that actually truly helps people and that's really nice that feels good to have this kind of impact on people's lives and get paid for it it's pretty nice and to have the amazing coaches and team that i have i want to thank my assistant melanie our top coach victoria our past coaches uh kevin our current other coaches jim and alphie i want to thank uh louis over in columbia who helps us with our video marketing i want to help i thank risa who helped me with the marketing i want to help my marketing team of kevin and uh josh uh and rudy for their amazing help and getting our message out into the world and i want to thank all of our existing clients who step up every day take that leap trust us to be able to help them and who ultimately get amazing breakthroughs all right that's it for me have a great weekend everyone thank you for being here and look forward to working with some of you and look forward to following the progress of others as well see you thanks for listening to the alcohol free lifestyle podcast i want to load you up with some free stuff right now so if you want to go to jamessonic.com slash guide i will send you my quit alcohol guide which has helped six figure entrepreneurs and top professionals produce or quit drinking you can also text the word quit guide to the number four four two two two if you're in the us of course it doesn't really work anywhere outside of the us but if you're in the us on your mobile phone and you'd like that guide text the word quit guide to the number four four two two two or you can go to jamessonic.com slash guide if you'd like to schedule a free 15 minute call with one of my top coaches just an exploratory call to see if or how we can help you then you can go to jamessonic.com slash schedule or you can text the word project 90 to the number four four two two two if you're listening in the us on a mobile phone that's jamessonic.com slash schedule or you can text the word project 90 that's one word project 90 to the number four four two two two feel free to send me a direct message over on my instagram account which is at jamessonic you can also watch video episodes of this podcast and a series of other educational videos on my youtube channel which is jamessonic one or you can direct message me on facebook at jamessonic official and finally a request would you please now write a short review of the podcast inside of the apple podcast app on your phone or on itunes on your desktop computer would you please give the show five stars and write a quick one or two sentence review this will help the show 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Not only can this behavior be annoying, it can actually be pretty dangerous. Is there anything you can do to stop your cat, your stubborn, I'll do what I want cat, from chewing? Stopping chewing starts with understanding why cats chew in the first place. The most common cause of feline chewing is boredom. For a lot of cats, it provides the stimulation they crave. For some cats, chewing is compulsive. It's a way to provide themselves comfort and can even be an expression of OCD. Remember, chewing is an instinctive habit in cats. It's in their DNA. That doesn't mean you have to live with incessant nibbling, though.


Hello and welcome. We have a very special episode for you today. Tim Cadillac is here from Sneak to talk about just how insecure much of the web really is. Stick around. This is the state of the web. [?]. [?]. [?]. [?]. [?]. [?]. [?]. ?] All right, so Tim, thank you for being here. Oh, of course. I'm very happy to be here. So let's start with fundamentals. There's so much we could say about web security. And people usually think about little Bobby drop tables, but there's so many more vectors on the web for attack, like then, say, SQL injection. Yeah, there's a large number of different vulnerabilities. I think SQL injection jumps out probably because of little Bobby drop tables. But there's other vulnerabilities that I think most of us have at least heard in passing, cross-site scripting, denial of service, command injection. The list goes on and on. There's also things that people don't think about like regular expression denial of service where you can actually use a regular expression parsing engine to bring a system to a crawl. There is no shortage of different vulnerabilities. It's just down to how imaginative the attacker is. Right. And do you feel like people are aware of all these different vulnerabilities? And more importantly, do they feel empowered to actually fix them? I think, by and large, people have heard at least of the most common ones. You pull a room of developers together. They've probably heard of cross-site scripting. They've probably heard of injection. Maybe not some of the more obscure ones, but at least those that we've been dealing with for years and that are the most common ones they've heard of. They may not realize how many different ways that vulnerability can be used against them. There's an endless amount of different ways you can inject something into the page. It's not just as simple as injecting a little bit of JavaScript through either the URL bar or else. You can use the base redirect element. You can use malformed HTML. It just depends on how creative you want to be. So I don't think people are aware of all the different ways that those vulnerabilities can be used, but they've at least heard of them. As far as being empowered, that's where the challenge comes in, because traditionally, security has been that other thing. It's the other security team has to deal with a separate team that sits somewhere else within the organization. They have their own tools. They have their own process. They do their own audit and maybe report back to the developers on things they need to fix. Maybe in the best of cases, they've had a tool that they've picked out and then told the developers they have to conform or use this tool. The challenge has been that we haven't treated security as something that the everyday developer should be focusing on. And we haven't given them the tools and the time and the process to deal with that, at least not until recently. We're starting to get a little better, but we have a ways to go. So what could a developer say if they're getting pulled in one direction from their manager, let's say, to just ship the feature? But if they're being told that the feature development takes precedence over security, what could they say to bring them back down to earth? I mean, that's a challenge. If they don't have buy-in already from the organization in terms of focus on security, it's going to be very challenging for them to do. I think that's the first thing you have to do is you have to make sure that you've taken the time to do some risk assessment. This is the application that we're using. This is the way our company works. And these are all the different things that could possibly go wrong. And if they go wrong, this is how bad it could be. And then from that, you determine, like, OK, well, based on this information, we absolutely have to make sure our data is stored securely. We absolutely have to be on HTTPS. You identify these three or four things that are at the very top of the list, and you start to track those. Find some tools that'll do reporting, throw it in a dashboard, make them a priority, find ways to enforce them in the development process. If you put those things in there to help provide this sort of protection or this extra layer of support, I guess, to the developer, so it's not just one developer going to their manager and saying, hey, this is really bad for security. That's not going to get you very far. But if you say, look, we've identified, as our organization, we're tracking that we don't want to be vulnerable on any properties using HTTPS. We want to HTTPS everywhere. And if you look, we've got this issue here. Or so on with the code for cross-excripting, whatever it happens to be, that carries a lot more weight if it's already backed and supported by other people within the organization. So a developer can be so careful with code that they're right in-house to make sure that it doesn't have any of those vulnerabilities. But it's the third-party JavaScript that they pull in that could really come back to bite them. You've actually done some research into this space with your company, Sneak. The 2017 State of Open Source Security report says that 433,000 websites tested out of those, 77% have at least one JavaScript vulnerability, which is crazy, right? Like, 77%. It's a scary number, yeah. So what can developers actually do to mitigate that? Well, OK, so first off, it's worth noting that these are JavaScript vulnerabilities. They're specifically JavaScript vulnerabilities in known libraries, right? These are vulnerabilities that we know about, that we've documented, and that the library is something that's being shared, typically through NPM or something like that. So there could be much more vulnerabilities floating out there that we just haven't discovered yet. We're defining new known vulnerabilities every single day, literally. That's frightening. Yeah, it's very scary, as well as this doesn't tell you about the vulnerabilities that might be lurking in the stuff you've produced. Yeah, it comes out of that open source development is so fantastic, right? I think it's awesome that we have this vibrant ecosystem, this community of people who are willing to create a library that solves a problem and then put it out there so other people can use it. There's a reason why this is massively popular within organizations, because it makes so much sense to tap into the collective intelligence of thousands of developers rather than trying to build everything in-house and repeat the rebuilding of the wheel every single time you need some piece of functionality. But yeah, we don't necessarily know who those people are. Let's assume that you have a JavaScript library. Let's assume that, on average, maybe five to 10 people contribute to a single JavaScript library. I think that's a fairly conservative number. For the smaller stuff, you're probably talking a couple. But on some of the bigger projects like React or jQuery, you have tons of contributors. That means that if you're pulling in 10 different libraries that you're using in your application, you're trusting 100 different developers, 10 developers per library, 100 developers that you're saying, I'm trusting what they know about security, I'm trusting that they've taken the time to watch for the security issues in the code that they're producing, that they're not just putting it out there, I'm trusting their security know-how. That's a really long chain of trust. And so there's a lot of risk that's inherent in that. So we have to be really careful and really critical when we evaluate what libraries we're using to make sure that there aren't these security issues lurking in them. So what is the threat level here? Should we be scared? What is the severity of the 77%? Should be terrified.  Are you almost happy? So 77% is, it's certainly a lot larger than I expected. When I first was digging into this, I was expecting that we were gonna see about 30%. So certainly the number itself is scary, right? That's a ton of sites with at least one chink in the armor. However, the severity of those vulnerabilities do vary. So you have things that range from low severity vulnerabilities where there's not much that's going to happen. Something can go wrong, but it's not necessarily an ultimate disaster. To high severity vulnerabilities, like if they're able to do some sort of injection or command injection and get some arbitrary commands to run on your site or application, that's obviously a really big deal. So it varies in terms of severity. And the other thing to keep in mind is that we don't know how many of these vulnerabilities are exposed. We can test and we can see that these vulnerabilities exist. We know that a vulnerable library is being used, but some of these vulnerabilities apply to a specific method. For example, there's a jQuery vulnerability that applies only if you're making an Ajax request for JSON data. If you're not doing something like that, you're okay. So it really comes down to an individual assessment. It depends on the organization. How are they using these libraries? What's at stake if something does go wrong? But again, that requires that risk assessment and that critical thinking. If you're pulling in a library and you see it's got an own vulnerability, how likely is it that that vulnerability is going to be used against you and what's the worst that's going to happen if somebody does it? And it's also worth keeping in mind too that just because you're not vulnerable today to that, like you're not using that method today, it's still there. It's a weakness in the framework of the library. So two months down the road, a developer who's not aware that this is an issue, it comes in and uses this method and suddenly you're exposed again. Developers don't want to have to sit there and second doubt themselves every single time that they're pulling in one of these libraries and using a method. That's not what should happen. So it's very dangerous to keep the weakness around. So I guess going back to like how scared should we be? We should be uncomfortable with it for sure, but I don't know if we should be running out of building because it's on fire, kind of scared. I think it's definitely a fixable problem. So let's step into the methodology for a second. How do we arrive at this 77%? Sure, so what we ended up doing is, so Sneak maintains a database of known vulnerabilities across a bunch of different ecosystems. For JavaScript, it's a lot of NPM libraries. So what we're able to do is we're able to take a snapshot of that database, specifically for client side libraries or frameworks. And then we compare that with, there's a fantastic Chrome extension, the JavaScript library detector. There's actually the detection part of that. The script has been put out on NPM for people to be able to pull into their own applications and it goes through 60, I think last I looked, somewhere around there, different libraries where it'll detect the presence of that library and the version of it programmatically, which is great because you're not relying on URLs or anything that's gonna have all sorts of mishaps. You're actually programmatically detecting if it exists. So using that, we can run this inside of, in this case, Lighthouse. And Lighthouse, when it opens the page, it'll run that JavaScript detection, which gives it a report of all the different libraries that it finds. And then those different libraries are checked against the Sneak database to see if we know that there's a vulnerability for that specific version of that library. And then that's how we end up with the final vulnerability count. So in terms of the size of the test, that's thanks to HTTP Archive. So we can test over hundreds of thousands of different sites and quickly see what libraries they're using and if they're as vulnerable or not. And one of the nice things about HTTP Archive is that it's continuously running semi-monthly. So we can see how that 77% changes over time. And actually looking at some recent data, it's taken kind of a dip by 2%. It went from 77 to 75 in December, back up to 77 now. So what might be some of those reasons for fluctuations? I mean, there's some variability, right? Like in terms of fluctuating down, that's gonna be a little less common, I think. You know, that's gonna come down to if something went wrong with the HTTP Archive runs or maybe the JavaScript detection script, something changes inside that script that causes for a little while a library not to be reported correctly. And so it misses some of those. So, you know, it's gonna fluctuate a little bit. Like the one and 2%, I guess, is not as big a deal. Overall, I think it's probably gonna trend up, unfortunately. It just depends. It's gonna be a race in terms of developers who are addressing the problem versus how many more vulnerabilities do we find? You know, we've added a couple of vulnerabilities since, you know, this first shift that make the database of known vulnerabilities that Lighthouse is checking against bigger. So we're catching more than before. And the library detector script is also getting more accurate. So it's detecting, for example, when it shipped initially, there was an issue with React being detected and now that's been fixed. So the percentage of vulnerable React apps have probably gone up a little bit. So if anything, I would expect it to fluctuate a little high. But yeah, you'll see some tips, I guess, depending on how things go. So Tim, thank you so much for being here. I've learned a lot and I'm frankly scared by some of the things you've told me. I need to go and fix my own website now. It's always a pleasure to terrify people. So thank you. So if you have a question for Tim or any pro tips on how you secure your own website, leave a comment below. And thank you for watching the State of the Web. We'll see you next time.


One of the things we're gonna talk about this video is not focusing on too much getting the right focus so that you get more out Of every single practice so here we go. Check it out Everybody it's Eric Johnson from Ayrton Atheros Nation in today's video What we're gonna talk about is focusing on one thing to fix five pre seasons heating up We're starting to do some camps. We're headed off to Australia's and we've just recently done some camps So everywhere we're going we're trying to instill in people to understand what to focus on throwing is one of those things It is very complex. It's a very technical sport And one of the things that you want to understand is you can get lost in trying to fix everything and what we're trying to do And what we do with the throwing chain reaction We have two core missions one We are trying to help more throwers and coaches improve and understand the throw faster by Understanding what's happening in those two seconds and being able to provide a structure that's actually going to teach you how to Master those two seconds or work those two seconds much more efficiently and two by doing that The big mission is to improve the sport and improve the recognition and the popularity and the way we're gonna do that is that we're Not gonna let talent slip through the cracks and that's brand really our driving mission One of the things that we're doing is when we're teaching you one thing fixes five That's what we're talking about in the chain reaction So many things in throwing are predicated on what you're doing beforehand Many athletes can't hit certain positions because they're falling off balance and if you're falling off balance if I'm falling in this position I'm not gonna rotate through the finish if I'm throwing sector files And I'm falling off. I'm not gonna finish the throw what got me to the point of falling off What am I doing back here if my block is weak and I'm always pulling around or I'm pulling my head What am I doing in the throw that's causing that issue? So what I would do is encourage you to go back and kind of look at some of our videos and some of our things and the Other thing that I'm gonna have you do is look at down below We have a link for our free mini course and we have a new updated version of that coming for the discus one for The rotational shot one for the glide so what we want to do in that course We're gonna kind of explain the system again. If you're new to throwing you got to understand what to focus on There's so many things we have a fundamentals course We have a like a 25 minute section just on terminology before we've even gotten into throwing we have to understand What's the balance arm? What's the block arm? What's the delivery leg? What's an axis rotation high point separation stretch reflex radius all these terms? So there's a lot to learn. We're trying to get you to understand Don't focus on 50 things if you're not investing in a program or investing in your time Check out our free videos that'll help you more again. We are on a mission We want you to be part of that mission Don't try to go out to practice and fix 10 things at a time find the one thing that's gonna fix four to five things That's the lesson of today's video. Thanks so much for watching if you like this video Be sure to give us a thumbs up hit that subscribe button comment below on things You would like to see and check out our cams program membership in the links in the description Thanks so much for watching and we will see you on the next video We want to start thinking about visual cues and so today what I have is set up And you'll notice I'll have my clock down and you're gonna notice my red cone