Hi, Mike. Hey everyone. Welcome to the show. The show dedicated towards reviewing books today. I pull over and I will discuss the five am club by Robin Sharma. So Pura, what did you think about this book? So Mike I read this book and it, you know kind of changed my view of getting up at 5 a.m. Okay, and what did you like about the book what really resonated with you deeply? Okay, when you know the building I said getting up at 5:00 a.m. To motivate his creativity double is energy and triple his productivity. I think that's that's somewhere true because when people, you know get out early in the morning, they have free time for themselves. They can do whatever they want like something productive. Yeah. I'd love the way he presented said in those four quadrants the mindset heart set health and your soul is Spiritual Development. Yeah. Because at that our brain tends to secrete more dopamine and serotonin rather than cortisol. Yes, and yeah, and I also really liked the 20-20-20 formula which we talked about. He says we should spend 20 minutes a day moving 20 minutes reflecting 20 minutes of growing. So he says when we move the sweat perspiration actually of cortisol, which is the hormone of stress and fear and it will also generate something called the brain derived neurotrophic factor, which helps repair a brain cells and helps us form new. new connections new memories just posture So cool, literally sweating for 20 minutes a day helps us think faster as well. Then then trip for 20 minutes. We should also reflect. He talks about the importance of meditation visualization because we live in an era of distraction of notifications messages and people's attention spans are reducing their body, but using meditation visualization actually think about your visions and dreams and what inspired and drives you to do. Rich is that you do and this very exercise also reduces cortisol. Yes, and finally the last thing is growing we should basically for in love with learning. We should read as many books as possible watch documentary. We can even listen to podcasts or audiobooks whatever a preferred mode of learning but basically never stop learning and he says if we follow these this 20-20-20 formula, then incredible results are inevitable. Yeah, and when he was talking about the heart said he also talked about unexpressed emotions. He said they never die. They are buried alive and they will come forth later in uglier ways. I think yes, that is true. Yeah, that's very powerful. That's Freudian Theory Sigmund Freud concept. And I happen with all of us right at some point in time. Yes, that's so true. Any any of a feeling that I'd be depressed at some point of the other they do have an ugly way of manifesting themselves later on in our life. Yeah. The last hour of the day is also really important. It's important. The last hour is equally important. Yes, he a stresses on like the importance of deep sleep. He talks about how like in this era of distraction. We tend to use mobile phones around tablets in the late hours of the night and this blue light is actually harmful for us because it reduces the level of melatonin. That's the chemical that helps induce sleep. So he says we basically stopped using technology or stop looking at screens before or at least by 8 p.m. And then spend the last one or two hours of your day doing other things. You can spend time with your loved ones read meditate and basically try to go to bed by 10 p.m. Yeah, but at least at least those seven hours of sleep before we can up at five the next day. Another thing I really liked about the book is the twin cycle of Elite Performance. He talks about how performance and rest. Both activities are equally important for success. But many many people think that they should always stay in the performance phase always overperform always be in that state of work and never give themselves any time. Rest relax and rejuvenate but he stresses that balance is very very important. And unless we Embrace rest relaxation and fun, then we'll never be able to achieve Elite Performance. Yes, that's true. So I think with that we've covered all the key concepts of the book Thank you so much, and we were having this open talk with me sharing your perspectives on the book and thanks everyone for tuning.