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Wish you had more energy to tackle your day? ⚡️Brand Therapy hosts Phil and Lauren called upon brain and body optimization coach Tanessa Shears for her guidance! With an expertise in eliminating brain fog for entrepreneurs, Tanessa dishes on easy hacks you can do to be energized without the help of caffeine. From optimizing sleep to treating your body as a scientific experiment, this useful episode is going to get you pumped!

Phil

Well, hello there. Welcome to Brand Therapy. I'm Phil.

Lauren

And I'm Lauren.

Phil

And this is the podcast where we help you position, build and promote your brand. Really, it's quite amazing how many different types of topics we've tackled in, I don't know how many episodes we've done, are we in the 130s? And so this is interesting because we haven't really even touched the edges of today's topic. Maybe loosely with someone like Kendra, I think we talked a little bit about wellness. But today we're going all in on health for entrepreneurs. And there's only one person we can do this with. And it's Tanessa Shears. I'm so happy you're here Tanessa. Welcome to Brand Therapy.

Tanessa

I am so excited to be here. Thank you for having me on.

Phil

Oh, this is gonna be fun. This is going to be fun. I have to read this sentence from your website because I feel like a good brand sentence aha sums you up perfectly. You tell people and I love that you do this in the first person. I knew we'd be friends as soon as I read a sentence written in first person on your website. We love first person, you say I can so direct, I can completely upgrade your health so you can show up to your business like a boss. Like that's you. Yes, absolutely. You're like, that's me. So tell us a bit about you. How do you do this? And just tell us a bit about your work. And also probably your passion, too.

Tanessa

Yeah, so I'm a health consultant. And my specialty is I work specifically with entrepreneurs. So what I do is when entrepreneurs usually show up in my world, they're usually like waking up really tired. They're feeling 100% drained throughout the day, they have energy dips up and down, they get to the end of the day, and they didn't get anything done that they wanted to, or at least not even half of it. So they think about it all day, and they're distracted. They don't really spend present time with their family. They end up laying there at night thinking about all the stuff they're going to do tomorrow morning. And then their pillow, their head hits the pillow, and then they just wake up in the middle of the night thinking about everything. Again, it's like literally consumed with work. They're overwhelmed, they're overtired, they're easily distracted, and they're just not feeling great.

So what I do is I help them optimize their brain and their body with science and specifically biohacking so that they can have more productivity and more energy and growth in their business. Because if I can get your brain up to 95%, we can get much more done. And the whole purpose of that is not just for the sake of getting more done. It's so that at the end of the day, when you close down, you actually can just enjoy your life without always being preoccupied and back in your business all the time. Oh,

Phil

What a perfect time to have this conversation. And also, I already know people listening are like, yes, I'm on board, because this is very much our audience. Our audience is self starters. They're entrepreneurs. They're solopreneurs, small business owners a lot of times in the same position as us trying to do a lot ourselves. And Lauren and I say that this is the perfect time to have this conversation because Lauren and I and it's not just me Lauren you’re in on this too. We are both suffering from a serious condition called summer brain. Okay, me more than you. You still have a little bit.

Lauren

A little bit, but I just want to get a lot of fresh air, more fresh air than normal. But Phil's summer brain is an affliction just to clarify, I'm in this but just like a little bit. Phil's like, drowning.

Phil

I went scuba diving yesterday and it was Wednesday. I would never do that. If it wasn't summer, or maybe I would do it and I would feel guilty but I had zero guilt yesterday. I put it on a Friday. Exactly. I'd put it on a Friday and make it like a long weekend. But Wednesday. I should have been here at my desk working on websites, but I've just, I mean, I want to enjoy, I want to frolic, I want to go outside. We've all been stuck home for over a year. We're sick of being home. So I love that you say this. It's not just about working more, making more money and biohacking to grow your business. Sometimes it's also biohacking to grow your own happiness and actually shut your laptop and be committed to shutting off the computer.

Tanessa

Yeah, absolutely. And I think that's what so many of us struggle with. It's that idea of putting business away at the end of the day and actually getting to enjoy the lifestyles that we have. We create these businesses as entrepreneurs and we don't give ourselves any time to enjoy them because we're always so preoccupied, right?

Phil

Yeah, totally, totally. at least in my world, a lot of people working remotely now might be doing something new that they're doing. People are going to exciting places but they're not exciting if you don't actually get time to enjoy them. Or even like you guys live in Vancouver, British Columbia and it's so beautiful, especially in the summer. What's the point of living there if all you're gonna do is work?

Lauren

It's true. Yeah, I agree it's true. Okay, Tanessa, I have about 1000 questions for you biohacking, as a subject is fascinating to me. And I'm curious to know, are there some kind of bio hacks that you find you universally do with all of your clients? Like right away? Yeah, yeah. And

Tanessa

I'm just gonna preface that by just saying bio hacking isn't as scary as it sounds. If your listeners are listening, they're like, what is that? Because it kind of sounds illegal on some level. Yeah, it's really just optimizing your health and your inner environment, your outer environment for more longevity. But specifically, when we're talking about like, bio hacks that work across the board for everyone, it's gonna come down to when we're looking at our sleep, because this is the low hanging fruit that when we optimize our sleep, specifically, you're gonna see drastic improvements across the board and cognition and alertness and focus and stuff like that.

So one of my favorite things to do with clients is actually biohack their bedrooms. I think people don't even know that you, there's this whole field of things you can do to your room to make you sleep better. It's so fun.

Lauren

Oh, my gosh. Could you talk about that? Yeah, you tell us.

Tanessa

Absolutely. So my husband, poor guy. At the end of the night, when I'm all settled, and I have my earplugs in, I've got my sound machine on, I've got my sleep mask on. And that was right after I took off my blue light blockers. But I don't just do regular blue light blockers. I have ones with red lenses, because we all know about blue light like that's made its way around that blue light from our screens disrupts our sleep. But I didn't know why. And it actually puts a brake on a hormone called melatonin, which is essential for having high quality sleep. High quality sleep means a high performing brain.

So what I actually do is I have glasses with red lenses in my room. And when I enter my room at night, I turn my bedside lamp on and it has a red light bulb. So it kind of looks like it looks. But I have my red glasses. And essentially what it does is it tells my body like hey, the sun’s going down time to start getting ready for bed. So my body starts getting primed for quality sleep the second I step in my bedroom.

So that is paired with the fact that I take window coverings more seriously than most people probably do. I don't just go for blackout blinds and roller blinds. But I actually get this two sided Velcro off of Amazon and velcro the sides down because it is amazing. Like I use wearable trackers like Fitbit and aura ring to watch the data of my clients, how their brains are performing, how their bodies are performing during their sleep. So I'll actually look okay, so when we blacked out your room at night, what happens to your sleep quality, what happens to your stress overnight, what happens to your energy the next day when we implement these things. So we're always kind of testing it, seeing if it works, getting feedback, trying something new, but I love a good blacked out bedroom with my red glasses and my red light. But those are my favorite.

Lauren

Amazing. Now, how important it is going to bed and waking up at the same time every day.

Tanessa

It's pretty important. And the reason for that is because our body releases certain hormones at certain times. Like we've all heard of cortisol, that's a stress hormone, right? But it actually has an important function in waking you up in the morning. We want this except the thing is if we're always fluctuating our wakeup times, half the time we're gonna catch that cortisol rise up and we're gonna feel great. Like those are the mornings where you're like, yeah, I'm feeling like I'm on a roll today, I'm going to be productive today. And then there's those days where you wake up a little late and we feel like we're doing ourselves a solid by sleeping in, but we actually feel groggy. We missed the cortisol on the way out. But the same thing happens when you go to bed. And melatonin is uncool. And it is to have that same bedtime and wake up time. For me. I mean, I'm at home with a one year old right now. So my social life isn't the most exciting. But having said that, like even in work with my clients, I tell them, you know, give or take half an hour on each side if you want to go to bed at 11 1030 to 1130 words, but it's amazing to see how much more efficient they feel in their workdays when they're getting that consistent rest.

Lauren

So what other aspects of health do you look at with your clients?

Tanessa

I love talking to them about their food specifically, because it's one of the biggest things that will indicate the clarity of our brain because many people don't know this, we always think that our brain communicates with our body. But our body communicates back up with our brain. And this happens in the gut as well.

So if we're eating a lot of foods that are causing a lot of inflammation, specifically, you're going to experience that as brain fog. And we know brain fog. Have you ever showed up to your computer and you're gonna go to write an email and you're just like, whose name am I trying to type right now or like you're sitting down to write a copy? This is my least favorite. You're just like, I have nothing. It's gone. I just don't feel inspired or creative. I can't focus on everything and paying is distracting me. My head feels heavy in the front.

It's that feeling of brain fog, and that's caused by inflammation. So we always thought inflammation is something that happens like when you sprain your ankle, but it happens in your brain and it happens in your digestive tract. So Really looking at food is important. But beyond that we talk about movement because we were designed to move around during the day not spend all day sitting in front of a screen. And it talked a lot about stress management specifically, and allowing your brain the opportunity to step out of what we call beta brainwaves, which is like that high intense focus and relax a little bit. So those are the big areas that I cover.

Lauren

Cool. Can I ask a little bit about inflammation? So I don't really know too much about inflammation. But I've just heard that foods that are dairy or have gluten can cause inflammation, but that's kind of and then I've heard from Dave Asprey. He'll say things like, stay away from kale and plants are trying to kill you and all this other stuff that I don't totally understand. So what do you mean, specifically, by staying away from foods that cause inflammation?

Tanessa

Well, I think it's first important to say that just because someone else has a problem with a certain food, doesn't mean someone else does. And to, you know, those big blanket statements like don't ever eat this, and don't ever eat this, it doesn't apply to everyone. There are definitely foods that cause inflammation in the majority of people. But if you're thinking about what it actually is, so if you eat a food that your body is sensitive to, what happens is you think about it like the intestines, it damages the lining of the wall. So then think about how undigested food and bacteria gets into your blood. And your body's like, what is that, that's not digested This is supposed to be here. So it sets off an immune system response and your immune system starts attacking it. And that's what creates the inflammation.

And that's just one thing that can, but one of the best things that we can do and when I work with my clients is I always just say, let's do 30 days where we pull out the most likely suspects, which are what you want what you said, it can be dairy, it can be gluten, it's usually sugar. Alcohol can be the trigger for some people, sometimes it's like, bell peppers, and eggplants, and weird things like that. But then you add it back in and you get to see and the cool thing is like, I monitor everything on my stats on my trackers like my aura ring specifically. And I can see if I add in a food that creates inflammation in my body, there's a statistic in there, that'll change and I watch for things like that. So it's really easy to personalize stuff when you're watching your own data.

Lauren

That's so fascinating.

Phil

I'm genuinely interested. And it's funny that I would ask this question, because I'm genuinely interested to know, how do you work with clients? I guess I'm saying it sounds like a promotional question, like a question you want us to ask you. But I'm so fascinated with your positioning as a business and that one to one relationship with all of these stats and bio excetera It's so cool. How do you work with your clients?

Tanessa

Yeah, I love it. So when they come to me, I basically look at what's going on. I have them tell me like, =hey, what's going on in your food? The usual questions, what's going on? Obviously, what's going on with your movement? And then based on their answers, I will make an educated guess at where the best places to start are. Do we get it right every time? No, but most of the time, yeah. So if I'm looking at someone, and I'm like, oh, that sleep schedule is a bit messy. Or oh, I can totally see why that might be causing inflammation, I will pick the best area to start. And we'll go through the areas one at a time, removing all the areas that cause inflammation, and really kind of optimizing how our brain works by eliminating that.

So I alluded to it a bit earlier by actually buy all my clients an oura ring and I export their data. And I put it on a beautiful spreadsheet, and I color code it and I have variables that pop up when we hit certain goals. But what I do is I am tracking my clients data with every micro change we make to their health. So if I asked you tomorrow night to blackout your bedroom windows, I'm looking for that next week. Did you have an increase in dream sleep, which is what it will most likely affect? If it works, we keep it. If it doesn't, we're busy entrepreneurs, I don't have time, my clients don't have time to be spending all this extra time doing these health habits that aren't actually working. So if it works, we keep it. If not, we go to the next thing.

And we implement one hack every week and watch how their brain performance changes by measuring all the different statistics that the aura ring spits out. It's a lot of fun. I'm a good spreadsheet nerd. So this was made for me.

Lauren

Love it. Love it. So for our listeners today, if there's a few things that they could do, and take action on right away to improve their health, what would those things be?

Tanessa

So one of them is what you alluded to earlier is going to sleep and waking up at the same time give or take half an hour on each end that I find hands down the one of the biggest things that will affect sleep quality, because there's a big difference between how long you spend asleep and what your brain actually goes through. So that'll really help to increase sleep quality.

Number two is find some way to either eliminate or minimize blue light at night. We talked about that too. So that doesn't have to be getting the glasses. You could really just all our devices have these automatic blue light filters that we can schedule, they'll just go on at 8pm or go on at 9pm to take the blue light out of our screens.

So the last thing that I would say all entrepreneurs need to do take some time to learn how to shift from beta brainwaves to alpha brainwaves. So when we're talking like this, right now we're having a conversation, maybe we're coaching a client, or we're designing something our brainwaves are at a frequency called beta. It's for concentration and focus and alertness. We like this. Entrepreneurs have a hard time leaving that. So in contrast to that, there's something called alpha brainwaves. And it's not to do with the activities. I think that's what we're sold is the misconception that it's bubble bath and, and a cup of tea with a book that we should be doing to unwind. But it has less to do with the activity and more how it changes your brainwave state.

So think about reading a book, if you read a really good business book, and all you can think is like I can't wait to tell my clients this, I can't wait to try this my business tomorrow, you're in beta. For me, if I'm reading a fluffy chick romance novel, I mean, I'm in alpha, it's a kind of that loose relaxation feeling when you actually like, I feel relaxed, I feel at peace. And I think it's that learning that contrast and how to go between those is what's going to create sharp focus thinking the next morning.

Lauren

That's so fascinating. I remember listening to an audiobook with Brené Brown. And when she said this, it was like this lightbulb moment for me, where she said that, that when she would take time off from work, she would just be thinking about work the whole time, kind of like what you mentioned at the beginning of the episode. And she wasn't actually unplugging. And so at that point, it was kind of like, well, what's the point, if you're going to be thinking about work and letting it consume you, during your off time, you might as well actually do the work. Or if you're going to take time off, like focus for that hour or that 20 minutes or however long it is and really just go all in on that recovery time. Very cool.

Tanessa

There's just so many cool things that happen within the brain, when we allow that time to actually relax and to learn what that is. And I think one of the things that a lot of entrepreneurs struggle with is setting boundaries, and then holding to them and being really firm. But a lot of times when I work with clients, they're like, what do you, what do you even mean? I'm like, no, it's literally like, if my laptop closes at six, my brain is also off duty at six. And my brain, of course, is gonna want to be like, oh my gosh, did I finish editing that testimonial? You know, what am I going to do for my podcast tomorrow, like, that's where my brain goes with that. But I often have to have a very serious conversation with myself just like it would to a child and be like, this is not time for this right now.

And after doing that over and over again, and being very, I guess, intentional with that my brain actually has learned we don't think about business when it's not business time. And it's really cleared up a lot of time to be present. And I think we lost that. That essence of being able to be where we are and focus on what's in front of us without being somewhere else in our mind all the time.

Lauren

I want to know more about your journey. So was there like a moment where you were like, I need to get this under control? Or have you always been pretty good at figuring out that balance?

Tanessa

Well, nothing taught me faster than when my daughter arrived. Because I always had, you know all the time to do all the things before and I was just like, great. I have, you know, hours to do this. And if I don't get it done today, it'll get done tomorrow, that's great. But when my daughter came, my business hours now are 6am to 8:30. Because that's when she's still sleeping and 1-3 in the afternoon when she is napping and I get help like one day a week where I do batch client calls and stuff like that.

But my brain has learned that it is capable of constraining like that when there is a deadline and a boundary because we operate on the idea of like, well, it has to get done this week. But when you have two hours this morning to get it done, it is amazing what your brain can do, especially when you've been cultivating that ability to shift into focus much faster, because you're not dealing with all that brain fog that's having you sitting there going like another cup of coffee, and then it can start I my brain just doesn't have time for that anymore. So we had to evolve.

Lauren

I love that. And you're so right, I think about times where I'm like, okay, well, starting tomorrow, I'm going on vacation, or I'm taking the day off. And I've got all this stuff I've got to do. And it's usually the most productive and focused day ever, because you have a reason to get down to work.

Tanessa

Yeah, definitely. And I think when you can pair that, like that constraint with a brain that is able to be highly focused, and you skip through all this. Like think about how many times you're actually doing something but you have an Amazon tab open emails are also coming in, you're kind of right, you oh, you also check the text message. You might as well check Instagram than Facebook and back to email and then you do that cycle over and over again. And then what are we even doing in the first place like the amount of time that I find entrepreneurs lose to that because their brain has trouble focusing.

I have a client that I've been working with for about four months now. And when she started she was sleeping anywhere between three and five hours a night, one meal a day of ramen, she's a tech startup. So we had a weekend of my time working with her and she says to me today she goes you know, I actually can say now I get more done in a six hour day than I used to get two full days done and think how much time I and I'm saying this in air quotes took away from her, I added three to four hours per night of sleep, I added intentional three meals a day of real food. And she's like, if you'd have told me that you were going to take all that time away from me in the beginning, I said, that's why we think about it wrong. We think that exercise takes time. Having healthy food, whether it's ordered in or someone prepares it for you, or you make it, it doesn't take time, it gives you time back in the form of productivity, because if you're getting done, what took you two days and six hours, you just bought back a day and a half. And I guarantee you it didn't take that long to get that kind of efficiency.

Phil

That's amazing. I love the reframing around working out. I think it's, I'm going to put that on a sticky note somewhere visible when I can, but I'm going to the gym after that as well, after we have one more call after this. And then I'm going and I know I'm not going to be in the mood. But actually I'm getting more time back. That's what's hard.

Tanessa

Yeah, I always start each day with that kind of idea of like, Okay, I'm going to raise my vibe today, because that's my job. How am I gonna do that? And I know that no matter what, I rarely wake up in the morning wanting to work out. This is not some superpower that we get to one day. I don't know, there are very few people I think who genuinely are just like, yes, it's a gym day. But we know we have to do it. So I always spend that intentional time like, Okay, if I can raise my vibe this morning, what am I going to do for every offer that I make today? What is my energy going to come across? Because I guarantee if you're showing up with energy, and you got an offer that's really compelling, like it makes it really easy like no brainer to work with you. But if I'm showing up being like, I'm so foggy, I'm so tired, by the way, want to work with me? like nobody wants to work with that. So I just found that like, that's where I refrained from that and it's really been transformative. It's cool.

Phil

So smart. What are your favorite apps or tools? You mentioned the aura ring. What are your favorite little gizmos and tools to help implement some of this stuff for busy people? Yeah,

Tanessa

I found the coolest app, I read it in a textbook. I'm not affiliated with them, but I will stamp their name from the rooftop. It's called Brain FM. So I want you to picture this, imagine you have a remote control for your brain. And you can change the channel, do you want to be focused? Do you want to be relaxed? Do you want to meditate? Or do you want to sleep? So most of the type of audio experiences we're used to when you know plug in music when you work, those are called neural beats, which basically means they play two different frequencies of tones in different gears to try to get your brain into that focus beta we talked about earlier. But from what I've done in my reading Brain FM, they use this kind of note bot technology that invites your brain into the desired state.

So if I click on focus, within 10 minutes, I am fully engaged in my work. And I have recommended this app to so many people and everyone loves it. And it's like, especially if I have to do like podcast outlines like something like that, that really takes focus. For me, I can focus and zero in. I get like outline after outline after outline and when you have to write like email launch sequences, you know, when you sit down write like nine emails in a row, but it allows my brain to focus.

And the beautiful thing in contrast to that is at the end of the day, I use the relax track to invite my brainwaves into alpha. And we talked about that earlier to invite my brain into that contrast, because most people can't achieve that contrast on their own when they haven't done it a lot of times before. So it's kind of like training wheels for my clients in terms of like, this is what relaxing feels like remembering this, practice this. And then we get really good at just slipping in and out of the different states by knowing how to create states on demand. It's freaking great.

Phil

Wow. brain.fm

Lauren

Yeah, I just downloaded it when, as soon as you said it, you hadn't even described it. And I was already downloading it.

Tanessa

I mean, beyond that gizmos and apps, a lot of the stuff that I do is more like I meet people where they're at so with biohacking. And where we get to the root Gizmo idea is that biohacking can be really techie. Like there's people injecting stem cells, they're putting things on their heads. And like, all of that is so cool. But I find that it can be really expensive, really intimidating for someone who's just getting into this.

And let's be real, most of us like going to, you know, the very peak of what your final steps would be, not where we're at. So I always like to meet people more like the basic sleep stuff and like the glasses or like my version of tech, even though they're not tech and that app.

And then once we get the basics mastered, then yeah, we start playing with the cool stuff. There are mats you can lay on that emit electron pulses and all kinds of stuff like that. But you can do things like dry softening and version tables. There's a lot of techie stuff, but I always tell people, like don't let that overwhelm you. Biohacking is fun, entrepreneurship is fine. They're very similar. That's why we're so good at it. And that's why clients take to it so well. It's a game. It's fun. It's about measuring return on investment, like did that work? Did that not? Am I getting my time back like it's made for entrepreneurs? That's why I really feel like it's like the next wave of entrepreneurs bring growth in terms of keeping ahead Getting a competitive edge. Love it.

Lauren

How fascinating now? Is there a certain number of days you recommend people work out? And do you see a difference between movement and working out? Are they all kind of the same?

Tanessa

Yeah. So there are two goals that I have clients, one is a step goal, because that's where you're talking about movement, like we're designed to be moving. We're not designed to be sitting all day. And you know, I've worked with entrepreneurs who have got 1000 steps a day, which I mean, when you're working a lot, that totally makes sense. But then we start to just look at how we can get a little movement in, can we get you at a stand up desk, at least like little things incorporated like that.

But in terms of exercise frequency, that is something that is so different. So for me, personally, I do 3-4/40 minute workouts per week. And that is perfect for me. Because if we are under chronic stress as entrepreneurs, whether we're thinking our way into it, or we're just emotionally in it, or we're anxious all the time, or overwhelmed, our body's full of cortisol.

If you are piling on top of that lots of intense exercise, that's also going to cause a stress release. And it is going to compound that inflammation that you're experiencing. It's going to kill brain cells. Like we need to be smart with that. But like one of the ways I said is like, I know for me the sweet spot because I've measured it with my data. And I mean, you can always just do it subjectively. How am I feeling? Am I recovering? Am I tired all the time? Am I sore all the time, these are just questions you can ask yourself if you don't have the tech. But if you do have the tech, there's a factor called heart rate variability. And it measures how much stress your body is under. When your body is stressed out the number drops. So with my clients, we give them a goal. If their HRV drops too much, bring it back up. So there's really cool ways that you can actually see for your bodies, that you're not just following somebody else's cookie cutter plan.

Lauren

It's fascinating that you bring up the cortisol thing because I recently started upping the amount of F 45 classes that I went per week. Like two weeks ago, I started to think I'm gonna increase from three a week to five per week. So I can really start getting shredded and loot drop away and stuff. And I noticed I was like, why is my body feeling so fluffy? Like why am I feeling heavier, and I stepped on the scale and I'm like four pounds up, which I know is not I haven't gained four pounds and a week and a half or whatever. But I feel like it's what you're saying, it's the cortisol, my body's under too much stress. And it's retaining water and basically being like you need to recover.

Tanessa

Oh, it's so interesting too. And this is something I dive in with my clients that have an active menstrual cycle as well. There is actually a week during the month where your body decides to pump up its cortisol production naturally. It's the week right before your period. So that's what you've ever gone to those workouts and you're like, why was that so hard? I literally just did that last week. Why was it so hard? Well, it's because your body's naturally in a high cortisol state. So I actually really like to cycle exercise intensity. Meaning in that week this morning, yeah, I stick to things like I do I go for walks, I do yoga, I do mat Pilates, I do stuff like that, like it's not what my brain wants to do. I really to do peloton classes. I really like to do weightlifting. But I also know that if I choose to go at a that intensity, I'm going to pay for it. My brain is going to not feel as sharp as my sleep is going to be compromised. So I really tailor it around kind of how my hormones are functioning during the month too. And that's a whole other thing when you get into biohacking is like biohacking your hormones. So interesting.

Phil

You've given us so much I pick your brain for like three hours. I'm not ready for this to be over. But you've given us so many great tips. I think what you offer is so necessary for people. I'm so happy we've gotten to spend a few minutes with you here on brand therapy, how can people get more of you? How can they find out and get more?

Tanessa

Yeah, so I'm on Instagram all the time. It's necessary as if you're like, wait, I need to follow up on a question on this thing. I'm there all the time answering questions. But I've actually crafted what I call my entrepreneur's playbook. It's 12 ways to biohack your energy. And I put that together because those are like my top 12 bio hacks that I say, give the most bang for my buck with clients over and over again. I put them in a PDF and it's at tanessashears.com/energy. It gives you everything you'll need to know to dive into my world as well as exactly where to start. If you want to start today, pick one off that list, implement it, see how you feel the next day. Keep going.

Phil

Oh, it's so good. It's also good. Thank you. Thank you and I now I'm now going to hear from Lauren. She's going to be the number one fan of this app that you mentioned.

Lauren

I am quite literally, I just followed you on Instagram. I'm about to hit the give me access button to your playbook.

Tanessa

It's full of good things. But one thing about the brain FM app app because you know you have it now you can actually modulate how intense you want the experience to be from the animal. Like let's go I got a lot to do right now. You can like crank it up. Or if you know you just want to light focus. You can crank it down. They just added that feature a couple weeks ago and I was more focused.

Lauren

So I'm going to be DMing you all the time.

Phil

You might regret that invite!

Lauren

If you like mute me I won't be offended. Move me to the general folder of your inbox.

Tanessa

I love nerding out about this kind of stuff to my family so overhears me about this stuff. So dm away.

Phil

Thank you to Tanessa for being on Brand Therapy. We appreciate it and this has been an awesome episode.

Tanessa

Thank you for having me.