Virat Kohli Followed This? The Power of the 5 AM Club | Telugu Podcast | Dr Pradeep Chiluka
Author Name:Politea
Youtube Channel Url:https://www.youtube.com/@politea_hub
Youtube Video URL:https://www.youtube.com/watch?v=tQWz7M1rz3Y
Title: Virat Kohli Followed This? The Power of the 5 AM Club | Telugu Podcast | Dr Pradeep Chiluka
Author Name: Politea
Description: What is the secret behind the morning routines of highly successful people? Can waking up at 5 AM really transform your life, improve productivity, develop self-discipline, and help you achieve extraordinary success? In this insightful Telugu podcast, Dr Pradeep Chiluka, MBBS, MS Ortho, IRTS, and Sports Medicine Expert, joins Dr Vivekananda, MBBS, Former Deputy Director, Ministry of Defence, and UPSC Ranker 2014, to explore the powerful ideas behind Robin Sharma's bestselling book The 5 AM Club and Hal Elrod's The Miracle Morning.
In this special episode of the Politea hub podcast, Dr Pradeep Chiluka explains how successful people manage their time, energy, mindset, and daily habits to achieve peak performance. The conversation explores the importance of waking up early, maintaining a disciplined morning routine, improving mental focus, and developing habits that support long-term personal and professional growth. Through practical examples and thought-provoking discussions, this Politea hub telugu podcast examines the philosophy behind becoming a high-performing individual.
One of the central topics discussed in this episode is Robin Sharma's famous 20/20/20 Formula from The 5 AM Club. This morning routine divides the first hour of the day into three powerful activities: 20 minutes of physical exercise, 20 minutes of reflection, and 20 minutes of personal growth through reading or learning. Dr Pradeep Chiluka discusses how exercise, journaling, gratitude, meditation, and continuous learning can contribute to personal development, emotional well-being, and improved productivity.
Why do successful athletes and entrepreneurs follow disciplined daily routines? The podcast explores the lifestyles and performance habits associated with legendary personalities such as Sachin Tendulkar, Virat Kohli, Kobe Bryant, Cristiano Ronaldo, Yuvraj Singh, and Khabib Nurmagomedov. Their stories are used to discuss consistency, mental toughness, distraction management, deliberate practice, and the importance of recovery in achieving excellence.
Dr Vivekananda and Dr Pradeep Chiluka also examine the relationship between sleep, sunlight, circadian rhythm, brain function, and human performance. The discussion raises an important question: Is waking up at 5 AM enough to become successful, or is sleeping early equally important? The episode explores how nighttime routines, screen exposure, sleep quality, and recovery habits may influence concentration, emotional regulation, and daily energy levels. It also highlights the importance of sufficient sleep rather than simply reducing sleeping hours to wake up earlier.
Another fascinating concept explored in this telugu podcast is Robin Sharma's Four Interior Empires: Mindset, Heartset, Healthset, and Soulset. These four dimensions represent intellectual development, emotional well-being, physical health, and spiritual growth. The conversation explains why developing only professional skills may not be sufficient for long-term success and why personal growth requires attention to multiple aspects of human life.
How can you overcome laziness, procrastination, distractions, and inconsistent habits? Dr Pradeep Chiluka discusses habit formation through three stages: destruction, construction, and integration. The episode explores the challenges involved in breaking old habits, developing new routines, and maintaining consistency. It also discusses the idea of habit stacking, day stacking, personal mastery, and building a disciplined lifestyle through repeated daily actions.
The conversation further explores Hal Elrod's popular book The Miracle Morning and its SAVERS framework. SAVERS stands for Silence, Affirmations, Visualization, Exercise, Reading, and Scribing. These six morning practices are discussed as tools for developing self-awareness, positive thinking, mental clarity, creativity, and personal growth. The episode compares the SAVERS method with Robin Sharma's 20/20/20 Rule and explains how different morning routine frameworks can be adapted to individual lifestyles.
Through examples involving Nelson Mandela, Viktor Frankl, Steve Jobs, and other influential personalities, the discussion explores how daily philosophy, resilience, reflection, and disciplined habits can shape an individual's mindset. The podcast also examines the difference between a victim mindset and a victor mindset, emphasizing the role of personal responsibility, perseverance, and continuous self-improvement.
#5AMClub #RobinSharma #MiracleMorning #MorningRoutine #SelfDiscipline #Productivity #SuccessMindset #HabitFormation #PersonalDevelopment #20_20_20Rule #SleepScience #TimeManagement #MotivationTelugu #TeluguPodcast #PoliteaHub #PoliteaHubPodcast #DrVivekananda #DrPradeepChiluka #MetahumanSeries #SuccessHabits #Mindset #SelfImprovement
Transcript:
(00:00) Sir, what is this 5 a.m. club? 5 a.m. club performance framework and where you optimize your time and energy and creatively combine them to become a elite human club performance framework entrepreneur. So example how this is a performance framework. >> So we will try to learn from Mandela's very famous book the long walk to freedom.
(00:30) Actually by the age of some around 20 25 years he's imprisoned then he completely reforms [music] himself bylo interesting phrase daily philosophy [music] becomes or gets dangerous right what is his intention behind this I'll give you an example of Steve Joy leadership issues he becomes very aggressive when he became excessively [music] competitive blood >> [screaming] >> What is the science behind fire? We are giving tactics but we are not giving philosophy.
(01:09) The biggest philosophy is understanding the invisible how to install this and how to sustain this. >> If I can give Virati example he used to have culture and all this. So when he slept late in the night he woke up very late in the morning. So when he woke up in the late in the morning, his senses were continuously agitated and he was continuously aggressive and he could not focus on his grain.
(01:36) And what exactly is this four interior empires which Robin Sharma is encouraging us to instill? >> These four internal empires are nothing but your energy components, your mindset, then is your health set. Then he talks about heart set. Fourth energy is called [music] Polity hub social media space there are very few channels which are fearless impartial objective at the same time constructive so we are very active on social media Instagram at the same time YouTube and we are consistently delivering quality content as I said
(02:20) quality hablo we are also concerned about adding some value to the youth and we requested Dr. Praep Chilika sir and some of you would have been already observing we are doing a series of podcasts today I have a special announcement recently I requested Praep sir sir why not we do something on a longer run and we have come up with this beautiful idea called as metahuman series in what exactly is this metahuman series I tried to borrow a phrase from Robin Sharma's book 5 a.m.
(02:52) itself mass mediocration of humanity. Most of the people they are not living up to their potential and there is an element of mediocrity. We are not performing to our potential and there are many things which are stopping us from expressing or manifesting ourself fully under sir to commercial interest or business interest or politically motivated.
(03:25) There should be one podcast which is only about helping youth and helping them to fully realize their potential. Men seriously praep sir cooperation though we are starting in spite of his very busy schedule sir has come all the way with all the inputs he is giving I would suggest you all to watch the previous podcast also in this YouTube channel so I'm excited to announce this metahuman series and as part of that metahuman series primarily we are going to focus on discussing books which has changed humanity a series IA discuss
(04:00) book 5 a.m. by Robin Sharma. Miracle Morning that book is written by Hull Elo. I haven't read this book but I'm very excited to know more insights about this book and especially waking up early. Let us try to know more. Sir, welcome to this podcast. >> Thank you Vik. Thanks a lot sir. What is this club? First there are two parameters which we God has given to us two parameters.
(04:36) First time second is energy. time and energy qualitative and quantitative and creative combined then it will give us success and this success is sustained and the sustained success will give us satisfaction. So this is a performance framework 5 a.m. club performance framework and where you optimize your time and energy and creatively combine them to become a elite human performance framework.
(05:14) So example how this is a performance framework right performance framework how it actually helped. So we will try to learn from Nelson Mandela Nelson Mandela's very famous book the long walk to freedom. So actually by the age of some around 20 27 years 20 25 years he got he's imprisoned in a redon jail then he completely re completely reforms himself >> by waking up early where immediate then he had a protocol and the protocol first he used to pray then he used to box then he used to write so praying boxing and
(06:00) writing I'm reading four protocols then essentially that 27 years victim mindset victim victor mindset when he came out from that victim mindset to victor mindset that is when actually South Africa regime that became a very great uh country altogether that is one second the example there is one other famous book called meaning Victor Frank meaning for life because of the Nazi regime I know he gets imprisoned imprisonment law then he had this morning routine for himself that
(06:45) essentially made him to come out of that uh prison mindset and that is when actually he reframed reformed himself >> okay >> a man search for meaning and same is the case with Oprah Winfrey also So Oprah Winfrey also when she got so much of domestic abuse she had institutionalized herself self institutionalized herself this morning routine where she worn everything in the morning itself then the day sustained on all together so this is a performance film the same is the case with many elite athletes say Kobe Bryant also he
(07:22) used to say that he has this 4 a.m. routine where 4 a.m. routine low he used to complete almost 1,000 shots of uh uh shooting a basketball into the hoop. So this is actually a performance tool where you win your mornings with a optimized schedule. Very true. Good sir. What is the science behind 5 a.m. club specific science behind 5 a.m.
(07:45) club and uh last podcast you were mentioning about this book the secret by Ron De. uh when I am trying to go back and do a little bit of uh study on that particular book and there was some criticism also on that book what she talks about law of attraction and pseudoscientific belief people try to find negative about it so that's the reason I'm asking this question is there any science behind club sir >> so you ask So I'll tell you what is the rational behind this 7:00 a.m. uh 5:00 a.m. club.
(08:26) So what is the source of energy for humans all together? What is I I ask you the question what is the source of energy? >> Source of energy will power >> right? Okay, next >> food we take >> sleep. >> Sleep right >> that sleep like our energy. >> I think right now I can I can think of these three. >> So source of energy for human or mankind is sunlight.
(08:57) Sun is the greatest source of energy. So sun it will give lots of sunlight when it comes through our eyes that will activate your brain. The moment the brain is activated 1 2 3 4 directly it will enter into four or five stage. So we we will get activated by seeing the sun. So the moment we get activated by seeing the sun fluid it gets activated.
(09:37) So when it gets activated we are ready to perform a task. So now the the rational behind waking up early brain key actually 0 1 2 3 4 5 alpha beta and theta and gamma rays. So brain actually stage and phases because we are waking up lately we are directly activating our brain by 0 to mechanisms from stage we are constantly under stress.
(10:23) The cause for stress is we are not activating in a in a phased manner 1 2 3 4 5 to 5 because once the moment we wake up 8:00 to 9:00 the sun is already there it is shining and it is bright. So that is when actually our senses gets activated. That is one and second when the senses get activated. So once we wake up early our senses get activated then our amydala gets activated.
(11:09) 0 to 5 directly hypothe If I want to give an example. So if I can give Virat Kohli's example. Virat Kohli Majalo. So he was uh he was enjoying his life or rather than he was not serious about his game. At used to have pubbing culture and all those things. So when he slept late in the night, he woke up very late in the morning.
(11:36) So when he woke up in the late in the morning his senses were continuously agitated and he was continuously aggressive and he could not focus on his grain. But having seen after his transformation he made a dictim for himself that he will wake up before the sun. When you wake up before the sun, before the dawn, what happens is senses brain and amydala understood sir sir I have read this book club long back so recent memory content but what I could uh recall is this 20 2020 20 some 20 minute 20 minute 20 minute first 1 hour of day I don't know
(12:20) okay golden hour something like that >> right right >> uh what exactly is this 20 2020 20 if you can elaborate upon this right 2020 20 you will divide the waking hour suppose 5:00 5 to 520 is you do rigorous exercise >> 520 to 540 where you will reflect reflect and another 20 and 540 to 5 6:00 is you read something your brain can grow.
(13:02) So when you move first exercise very beautiful element brain derived neurotropic factors actually brain fertiliz brain ferts very active because that fertilizer mechanism is present in your brain. Okay, that is one fertilizer mechanism. But there is another thing that if you repressed emotions
(13:49) if you are have if you have anger, hatred or jealousy. So with this reflections where you write your journal or where you forgive people your heart also becomes very uh rhythm also becomes very normal. >> Next 20 minutes >> next 20 minutes. Okay. Then the last 20 minutes when your brain is active when your heart is tender what happens is when you read something that becomes another 20 minutes creativity already.
(14:22) So 20 2020 20 minutes break. First is movement. Second is your reflections and the third is growth move exercise reflect by your gratitude or the forgiveness general and last is any reading book whatever you are interested in reading that book. So this brings a complete framework of development all together. Okay.
(14:48) So the same first Nelson Mandela was boxing first 20 minutes in his jail cell. He was actually boxing 20 minutes he became very boxing. Then second thing is he was reflecting. So what he purposefully did for himself that he was forgiving people he was having gratitude that he is alive that is one and third part he was reading about the political philosophies of many countries.
(15:26) So e political philosophy when he started boxing then he started praying and the third one is he was writing boxing praying and writing. So when he started he had a complete vision for South Africa altogether. So Africa many countries are in troubled political state but only South Africa helped in integration of English and Africans.
(15:49) So they became a coherent culture altogether. Very true that bought so much of integration in people. So tolerance levels increase [clears throat] he had envisioned this future in jail cell by having this protocol for himself. >> Beautiful. Wonderful example siring phrase daily philosophy becomes or gets dangerous until right what is his intention behind this sir I'll give you an example of this philosophy daily philosophy becomes dangerous >> so I'll give you an example of Steve Jobs >> so Steve Jobs after he getting out of from
(16:35) because some of XY Z leadership issues then he becomes very so much of agitated >> then he becomes very irritated >> then he become very he becomes very aggressive >> so that philosophy for him became very dangerous for him >> why it has become very dangerous anante when he was continuously irritated agitated and uh when he was not focusing on his morning routines previously the morning routines which he had when he was not focusing he became excessively competent >> competitive.
(17:10) So when he became excessively competitive blood continuously dopamine spikes start out. So then he could not realize this creative potential. Then what he did was he went he pursued Zen Buddhism. He came to India for he learns again. He became so subtle, so humble, so creative because of his morning routines. Morning routine the same morning routine where he was exercising where he was reflecting and the third one he was reading about making apple as a emotional component emotional product all together.
(17:53) from dopam dopamine he went into another very beautiful components called serotonin >> then oxytocin then anandomide so daily philosophy of normal people is we are continuously in dopamine circle only >> but when you practice a daily morning routine with exercise with reflections or journaling praying and the third is writing when you do that you become highly efficient people that then in your blood die you will have serotonin, oxytocin and anandomide.
(18:30) So that is when actually creativity develops. So what are the daily philosophy we are following? So Steve Jobs moved from that daily philosophy of dopamine where he was agitated, irritated and frustrated with his morning routine. He became again sober, subtle and he became very creative altogether. So moving from dopamine to oxytocin or anandomide is a cycle which 5 a.m. club gives us to us.
(18:53) >> Understood. Makes sense. Sir uh inka component ebook club uh he also talks about four focuses >> right and four ideas or four aspects of our life which we have to focus upon. What exactly are these four focuses and how relevant are they? So four focuses I'll explain you that technical jargon. First is capitalization IQ.
(19:23) Second is freedom from distraction. Third is personal mastery practice. >> Fourth is day stacking. >> So technical I will give you a very beautiful example of such and such example focus. Yes. Yes. I'll I'll try to analyze that. >> So first is >> he had this capitalization IQ >> capitalization IQ >> IQ capitalization intelligence question at the maint.
(19:52) >> So irrespective of Sachinar irrespective of whether he was getting out early or whether he was performing very badly when people were shouting against him then he was not giving them as a complaints. >> Mhm. He was not murmuring. He was using them as a fuel for himself to grow. That is one.
(20:17) Second is freedom from distraction. >> So freedom from distraction. He was not uh he was waking up at 5:00 5:00 a.m. in the morning and he was going to the regular when irrespective of whether he's performing or not performing. He used to go 5:00 a.m. or 4:00 a.m. to his uh practicing nets and he was away from that distraction.
(20:37) That is freedom from destruction. Then personal mastery practice. Personal mastery practice. He used to get out in that [snorts] ball. So then personal mastery practice. Okay. How am I coming out of this? uh sketch on practice that is personal mastery practice. The first thing is any complaints here. He was not murmuring.
(21:13) He was taking it very positively. That is his capitalization IQ. Second is freedom from distraction. He complains. He used to have a consistent practice of morning. Then personal mastery practice. So stacking habits but sachinar used these three things to stack his daily one day 2 day 3 day 4 day 5 day 6 day 90 days 100 days 20 days he entered into multiodal productivity
(22:02) He played for 24 years. So this happens when you focus on these four things of your life. So that gives multi-deade productivity. >> True. Real personal master classical example, >> right? The same is the case with Kobe Bryant also. Kobe Bryant performance. Everyone was giving so many complaints against him and all those things.
(22:26) But he uses that complaints again positive. Then freedom from distraction morning 4:00 then personal mastery practice that is almost shoot. So irrespective of complaints he used it in a positive sense. Second is his morning 4 a.m. routine and the personal mastery practices thousand balls. So habit stacking is a one concept.
(22:56) Then 1 2 3 4 years. So that is how elite performers will do their habits stacking then the habit stacking will eventually takes to day stacking and the day stacking will lead to multi-deadal productivity altogether. So another beautiful thing about this book uh the way Robin Sharma tries to balance every other aspect of life and if I you can recall there is a term which he prefers to use four interior empires and mindset hearts set soul set it terminology >> and what exactly is this four interior empires which Robin Sharma is
(23:35) encouraging us to instill and what's what what important s >> four internal empires So I'll give you a very statement of Nicola Tesla. So Nicola Tesla says time is finite, energy is infinite. >> So we are humans are energy beings and so he says energy beings. So Robin Sharma also classifies >> that these four internal empires are nothing but your energy components.
(23:59) >> That energy components is your mindset. The energy which is present in your mind. Then is your health set the kind of energy you have it in your body. Then he talks about heartset the kind of energy you have it in your heart. And the third and fourth energy is called soulsek that is soul energy. >> So din there is one another very famous book by Jim lower he's a sports coach.
(24:25) He has written a book called the full engagement philosophy where they use all these four energies to perform at elite level or peak performance. So example sir I'll give you the example of >> [snorts] >> Yuras Singh Yuras Singh okay Singh father Yuras Singh father in the morning his name is Yogi Raj soil he's he actually played with Kapil also >> so I know he wakes up yuraj in the morning 4:00 >> mhm >> then he's very particular that he runs almost 150 rounds uh in the Okay,
(25:09) >> that is first is health settled. >> Then second is his mindset. The mindset is the kind of skills and cover. So that is his mindset then is it is his heartet heart but he was performing very elite level by the age of 16 17 years and he is the youngest one to enter after such into the Indian team by 19 years he was there that is health second heart set And third is
(25:56) and he had immense gratitude for himself and he was learning from his role models and he was learning from his critics also that is his uh heartset and the soul his father also taught him to get aligned with the supreme energy that is whether it is god and coach nature and coach universe and coach in this case yarat sing he used to have regularly guroara prayers and all those things.
(26:23) So soul set first is health set where you used to have almost some physical activity intense physical activity of 50 rounds. Then he has mindset where his skill is all focused shots perfect. Then he had this heart set where he as a human he has to humble himself. He should have gratitude. He should have forgiveness and he should reflect upon his heart energy.
(26:49) And the third is his soul setter. His soul set is the kind of supreme alignment with the god. So yogi the day actually is not starting with your health set. It is actually starting with a prayer and a smile. Actually he will talk from physical energy then mental energy then emotional energy then spiritual energy.
(27:18) But uh we would like to tw tilt it for our viewers another 45° that is actually it is with first spiritual energy then physical energy then mental energy then your emotional energy then you become elite performer altogether elite performance then he's the only person I guess who had hit sixes of six bombs okay that is a beautiful performance but we will take it to another level also that that uh he had neuroendocrine tumor in his lung cancer tumor.
(27:54) He harnessed this power or this energy of soul set, heart set, mindset and his health set. He became a victor on cancer also. Very true. That is one and the beautiful thing Arjunar. So he he sent him to yogi to teach all these things of soul set uh the spiritual energy, mental energy, physical energy and emotional energy.
(28:25) So these four empires. So complete set any human normally we work only on one set that is either on health set someone is focused on health and the second one is focused on mental energy where he could be doing meditation and all these things and the third one is uh regarding hearts set and he might be very tender in his heart and the fourth thing is someone is very religious for XY Z reason but 360° creative combin from normal elite we become elite elite athlete or normal human to elite human or performing performing human I'll add you and
(29:03) suppose uh if you are if you have a fatigue so what do you do I have a counter question for you understood I have a counter and having understood about this energy and all so when you are fatigued what are you doing sir uh usually sir I prefer to sleep but thing is I have to wait for end of the day >> so usually I haven't I mean internalized any habit to beat that fatigue I will wait for the end of the day or I'll try to end my day early management or energy optimization that is
(29:49) so they have breaks they are eating they eating They are consuming food how we are trained when you are fatigued we have to eat something to get some energy. So rather energy breaks energy that is energy breaks energy energy breaks either you will be having a small naps micronaps and second is breathing techniques also.
(30:20) So then your energy management or energy optimization happens very quickly. Then king coke example I'll give you example of Kabib Ban today. >> So Khabib uh he's the one he's undefeated for some around 21 MMA matches. So what he said is energy optimization some energy snacking energy drinks. What he simply said is I in my day I have six naps altogether.
(30:55) So sleeping is my recovery. So recovery. So so we have to take a sleeping and a breathing breaks. So that that becomes our energy breaks al together. Theoretically it's very inspiring. In fact everyone would want this to happen in their lives. No doubt about it. properly installed system internalize. So I believe a term called as habit installation protocols.
(31:33) So how to sustain this and of course how to install this and how to sustain this. So habit installation protocol we can understand it from first we will break it. Okay the first installation program bad you have to build a new habit build or bachelor break, build and bash. Second is construction
(32:21) we will do celebration. So destruction, construction and celebration that is house warming. So habit building phase that is slushy but that becomes a celebratory phase. So any habit is at the beginning it is very hard >> messy in the middle >> because we have to break the older habit right and gorgeous in the end. Mhm.
(32:54) >> So habit is in the beginning it is very hard messy middle and gorgeous end. So this is this is a habit installation program but I was conditioned for waking up at 7:00. So that is a destructive phase. Destructive phase first is so much ofrict, so much of noise, so much of agitation. The same neurons of cellular.
(33:38) So that is the reason comfort. Second is building construction 30 30 days of 30 days. First 30 days is you are breaking the habit. Another 30 days is you are building the habit. So discomfort, agitation, celebration 90 days. 90 days
(34:28) all integration of all these things. Any habit that becomes first is uh destruction construction then celebration destruction installation and integration example say for instance uh PV synindu so PV synindu previously she had a protocol of waking up at 4:00 to 4:30 because some XY Z failures then she slowly shifted this habit of waking early in the morning 3:00.
(35:06) So 3:00 first that discomfort is nothing but she's destructing that habit. Then she was constructing new protocols, new learnings, new methodologies, nature start. Then the fourth, third is celebration. The celebration is by winning the the recent Japanese bminton championship. So any habit bad habit destroy first destruction then construction then celebration.
(35:34) This is how sequence happens. Very practical sir and very doable also. Okay viewers s habit formation and it has got good viewership. In fact, RS Pravin successful human being tweet to many senior officers and many other successful people also they have personally messaged me that this particular podcast was very interesting and in fact there are people who has put comments that they have taken notes out of this podcast.
(36:08) So first time uh podcast definitely try to watch it and it's worth watching and it's worth watching every single minute sir. uh two interesting terminologies. Okay. High efficiency cycle renu it should be followed by deep refueling cycle right efficiency cycle any energy movement spiritual energy mental energy emotional energy and physical energy.
(36:44) So actually in real time energy that is how the cycle is completed. So here high efficiency cycle and deep profiling cycle. So I will explain you with the same kabib example kabib dagistan he's from talistan >> where they are known for this MMA fighting >> MMA >> MMA fighting mixed martial >> mixed martial so he's an undefeated champion of MMA.
(37:14) So in the morning he used to wake up at the morning 4:00 then he used to focus till 10:00 that is high efficiency cycle okay where he used to practice then he used to sleep sometime 1 hour 2 hours and all then he used to have his daily food nutrition and all then again majama around 1:00 then 1:00 to 4:00 then he had another high efficiency cycle where [clears throat] he used to again practice then the last is again 4:00 ma 4:00 to 6:00 cycle.
(37:46) So for him there is a very famous phrase called eat train sleep and repeat. Eat train sleep and repeat. Eat train and sleep and repeat. The same is the case with Christian Ronaldo also only. So they divide their days into efficiency cycles and refueling cycle or recovery cycle. So they have at least six sleeping patterns in their lifetime.
(38:10) The third example Winston Churchill sorry the second world war what he said is it is because of my sleep cycle or the recovery cycle or the refueling cycle where uh he focused on his energy management that is when actually he could um they they could uh make the D-Day and all and they could win the war all together that is Winston Churchill also and Winston Churchill is a very famous saying that >> sir >> I he lived almost 80 80 plus years but he said that I lived 160 years and I have a counter question for you the
(38:46) counter okay 24 hours okay 48 hours obviously fixed energy optimization or energy maximization >> right right so what he said that he used to have afternoon sleep so when he had an afternoon nap actually 24 hours actually he divided into two parts altogether so in the afternoon when he had asleep he had another wakeful cycle.
(39:11) So you put Ronaldo when he's divided when he's sleeping six times in a day that means how much optimization has happened. The same is the case with kabib also. So actually what we are teaching to our children is eating writing but we are not teaching them how to sleep. Sleep is a very good recovery efficiency cycle and recovery cycle.
(39:36) No the cycle actually starts with recovery cycle then efficiency cycle. So this has to be turned. So we have to teach our children for you, for me also the first recovery, the energy break is by sleep, proper sleep. >> Makes sense, right? So 5 a.m. club this is not 5 a.m. club. This is actually 5 p.m.
(39:55) club because how we are sleeping is very important. That is very important. How we are planning our night that is very important. That is one. And I have a counter question for you sir. The counter question for you is protocol. Can you name one institution where this habit installation protocol actually happens? Uh generally residential systems institution right super very good
(40:43) how is it happening probably regularity or habit. >> Yeah. Yeah. I'll tell you. I'll tell you. So as Nicola Tesla, he was saying we are time and energy beings. >> So it is actually we are not time and energy beings. Actually we are light beings. Actually we live with light. We live with light. So night or night suppose if you're a person is seeing some Netflix series or Amazon Prime series.
(41:21) So what we are saying is that he's consuming data. Second is he's consuming entertainment. Third is he's educating. No sir actually he consuming light. So 5 p.m. 5 a.m. actually it is making us understand that we are light beings energy optimization should be with light with light prison prison the day the day begins begins at 5:00 a.m. And they purposefully regulate their consumption of light.
(41:56) The day how they the consumption of light your continuous stress mechanism has come down. When your continuous stress mechanism has come down that is when the reformation actually happens. So reformation center it is actually what is happening is they not learning new habits >> they are minimizing their light consumption. >> So that is the reason they purposefully remove their screen we are making them educated entertainment consumption of data no sir we are actually consuming light.
(42:35) >> So the day we minimize consumption of light everything will fall in place. So that's the reason the most important especially children under stress because of data because of irritation or because of competition. No sir we are invisibly we are consuming so much of light. So children the same is the case with my house also.
(43:03) My house suppose we are sleeping at 9:00 10:00 and we are waking up at 7 8:00. So my children so that is they are activated stress. So actually school systems education systems are all everything Brian Johnson his famous also says that stress you continuously glowed. So this is a this is a study which I am doing at my home that after 5:00 to 6:00 pill school you completely shut down your books and sleep and this becomes as habit installation program first is destruction then construction then
(43:47) celebration. So first we are light beings when great people they sleep very early. So they sleep early and they wake up early. So there is a very famous saying by uh Benjamin Franklin also early to bed early to rise. No sir it is very early to bed and early to rise. That brings lots of creativity that brings lots of magnanimity kind of this culture of mediocrity is happening because we are consuming excess light and the excess light is getting consumed because we are staying overnight. So the culture of
(44:31) mediocreization you shift your day completely. So when that happens the whole things gets happen. It is not 5 a.m. club. It is actually the 5:00 p.m. club that you make sure that you sleep by 5 to 7:00 p.m. and wake up at 4:00. The same is the case with NTR also. He people say that he wake up he wakes up at 4:00 in the morning, 3:00 in the morning.
(44:53) The same is the case with PV Synindhindu or Sachin Tendulkar or Cristiano Ronaldo Steve Jobs and Jeff Bezos they wake up at 4:00 in the morning. So they are actually minimizing their light. When they minimize their light the energy optimization happens on its own. >> Mind-blowing sir. mind-blowing insights within the context because more or less the philosophy of the book is about waking up early book like I had that book I haven't read it much but before the podcast I was just googling through method she tries to highlight and if you
(45:34) can elaborate on that idea of savers which the author talks about it Soon it's a it's a male author. Okay. >> So he gives an acronym saying that savers s a v e r s six word letter >> s and s silence >> a and [clears throat] affirmations >> v and v visualization e and exercise r and reading s and scribbling. >> Wonderful.
(46:04) So 5 a.m. 20-20 where 20 minutes exercise move 20 minutes is reflect. Yes. >> Find 20 minutes is read 10 minutes. >> So 10 10 minutes break. S is for silence. E is for A is for affirmation. V is for visualization. E is for exercise. R is for reading. S is for scribbling. 10 minutes into this productive way tool which we can use in the morning.
(46:40) So there are two examples present here. So Christian Bale is Ford versus Ferrari movie >> Ford versus Ferrari. >> Ferrari. So where Christian Bale is a formula 1 or lean's driver. >> So movie essentially in the morning the moment he wakes up he make sure that no one disturbs him. So he follows first 10 minutes or 15 minutes complete silence and when you have a complete silence what happens is >> your mind is receptive of new ideas that is one >> sir sorry to interrupt silence yes it is a kind of a meditation meditation it's an open eye meditation
(47:25) where you will not talk to anyone and you will not respond to anyone >> just you will be with you yourself silence thoughts control >> and you can you can have your own thoughts That is silence. Basically, it is a verbal silence. Not a mental silence. It is a verbal silence. >> Second continuous when he was going for less 24. It is a very tough game 24 hours.
(47:51) So he may he continuously says to him to himself that I can do it. I am the greatest driver present. The same analogy Muhammad Ali also he continuously spoke to himself that I'm the greatest one. That is one second. So, father, how can you remember all the track details? He says that because it is because of my visualization.
(48:26) Then he adds to that that son I don't even I can remember the complete track the angles the bends and the curves. Not only that I visualize the cracks present in there also. So that is how's so that is when actually Ford beats Ferrari by making a very great formula 1 race cars also that is visualization. E is for exercise.
(48:53) So first silence affirmation and visualization then he goes for a rigorous intense exercise and this is from stoic philosophy if you want to say stoicism essentially mental philosophy they will say that it is DPS DPS daily profuse sweating so they all stoics they have this barrier philosophy that they will daily profusely sweat so exercise so he's ready physically also so silence Affirmation then visualization then exercise now comes to reading so he a very good driver he is a very good mechanic also driver less Christian
(49:39) it's a real time role I can't remember his name that mechanic name so he visualizes the whole engine part actually with that visualization and the reading of the mechanics of the dynamics of how a formula 1 race his cars are built. So he completely transforms that Ford machine all all together and so he transforms by reading he designs a complete new car altogether and then S is for scribbling and when he's reading he writes also.
(50:07) So that is when a complete holistic performance creative and intuitive work. So hal in the morning definitely if you can have this saver's acronym so you will become very innovative creative individual the same savers acronym Jeff Bezos life so early morning he wakes up with silence then affirmations then visualization then exercise then reading then uh your scribbling so when he does all these things the beauty is the invisible thing and when Jeff Bezos was inventing Amazon so no everyone e marketplace no one contemplated no one
(50:48) visualized but with this saver's acronym Jeff Bazos with his determination dedication and devotion to that he made sure that the invisible became visible altogether and this was after 20 years we can see the Amazon e- marketplace and Amazon web services also so if you can follow these protocol your mornings rather than becoming a mornings you can actually win your mornings and that is when miracle mornings happen.
(51:17) This is called victory our philosophy also. >> Wonderful sir sir uh if I may ask anything that related to mind management or mind anything whatever and if you are pursuing your passions then you can read. Another thing is if you are pursuing your um intellectual capacities or in order to horizon increase your mental horizon then you can read about science fiction novels or also then if you are interested in developing your own self then you can read stoic philosophy books and all or else you can safely read comic books also
(51:57) that will give lots of humor into your perspective that way that's a very big that's a good way of beginning your day. Wonderful sir over the last four podcast I hope I think we'll get time dedicated philosophy right philosophy life is a warfare life is a warfare there you have to have a barrier mindset rather a winning mindset you need to have a barrier mindset so the actually Greek and Greek and Italian no I mean Roman empires so they used to have this uh uh wrestling as a sport, gladiators as a sport. So they gave so
(52:37) much of importance to warrior type of a mindset. >> Got it sir. >> Thank you. >> So after this mind-blowing insight uh any concluding remarks on this 5 a.m. club or the whole philosophy behind sleeping early and waking up early we are giving tactics. Soali we are giving tactics but we are not giving philosophy.
(53:04) >> The biggest philosophy is understanding the invisible and the in the takeaway point is all winners all winners are very early sleepers very very early sleepers and early wakers. So our children should learn very early sleeping and early waking. So the day it happens we become very normal sir. >> Wonderful sir of of course this is um fourth in our series of podcast among all the podcast today I've written so much notes I think after going back from this podcast there is lot I also have to ponder about and in fact at least we
(53:40) look at 30 40% if they're actualized or if they're made part of our life um very confidently I can say that this can bring a great change in anybody's life sir. Thank you so much for your time. Thank you Andy. I reiterate again the same and with this metahuman series what we are planning as a book brothers what we are planning that is all winners all warriors are very early sleepers and early wakers.
(54:06) >> Thank you sir.
Author Name:Politea
Youtube Channel Url:https://www.youtube.com/@politea_hub
Youtube Video URL:https://www.youtube.com/watch?v=tQWz7M1rz3Y
Title: Virat Kohli Followed This? The Power of the 5 AM Club | Telugu Podcast | Dr Pradeep Chiluka
Author Name: Politea
Description: What is the secret behind the morning routines of highly successful people? Can waking up at 5 AM really transform your life, improve productivity, develop self-discipline, and help you achieve extraordinary success? In this insightful Telugu podcast, Dr Pradeep Chiluka, MBBS, MS Ortho, IRTS, and Sports Medicine Expert, joins Dr Vivekananda, MBBS, Former Deputy Director, Ministry of Defence, and UPSC Ranker 2014, to explore the powerful ideas behind Robin Sharma's bestselling book The 5 AM Club and Hal Elrod's The Miracle Morning.
In this special episode of the Politea hub podcast, Dr Pradeep Chiluka explains how successful people manage their time, energy, mindset, and daily habits to achieve peak performance. The conversation explores the importance of waking up early, maintaining a disciplined morning routine, improving mental focus, and developing habits that support long-term personal and professional growth. Through practical examples and thought-provoking discussions, this Politea hub telugu podcast examines the philosophy behind becoming a high-performing individual.
One of the central topics discussed in this episode is Robin Sharma's famous 20/20/20 Formula from The 5 AM Club. This morning routine divides the first hour of the day into three powerful activities: 20 minutes of physical exercise, 20 minutes of reflection, and 20 minutes of personal growth through reading or learning. Dr Pradeep Chiluka discusses how exercise, journaling, gratitude, meditation, and continuous learning can contribute to personal development, emotional well-being, and improved productivity.
Why do successful athletes and entrepreneurs follow disciplined daily routines? The podcast explores the lifestyles and performance habits associated with legendary personalities such as Sachin Tendulkar, Virat Kohli, Kobe Bryant, Cristiano Ronaldo, Yuvraj Singh, and Khabib Nurmagomedov. Their stories are used to discuss consistency, mental toughness, distraction management, deliberate practice, and the importance of recovery in achieving excellence.
Dr Vivekananda and Dr Pradeep Chiluka also examine the relationship between sleep, sunlight, circadian rhythm, brain function, and human performance. The discussion raises an important question: Is waking up at 5 AM enough to become successful, or is sleeping early equally important? The episode explores how nighttime routines, screen exposure, sleep quality, and recovery habits may influence concentration, emotional regulation, and daily energy levels. It also highlights the importance of sufficient sleep rather than simply reducing sleeping hours to wake up earlier.
Another fascinating concept explored in this telugu podcast is Robin Sharma's Four Interior Empires: Mindset, Heartset, Healthset, and Soulset. These four dimensions represent intellectual development, emotional well-being, physical health, and spiritual growth. The conversation explains why developing only professional skills may not be sufficient for long-term success and why personal growth requires attention to multiple aspects of human life.
How can you overcome laziness, procrastination, distractions, and inconsistent habits? Dr Pradeep Chiluka discusses habit formation through three stages: destruction, construction, and integration. The episode explores the challenges involved in breaking old habits, developing new routines, and maintaining consistency. It also discusses the idea of habit stacking, day stacking, personal mastery, and building a disciplined lifestyle through repeated daily actions.
The conversation further explores Hal Elrod's popular book The Miracle Morning and its SAVERS framework. SAVERS stands for Silence, Affirmations, Visualization, Exercise, Reading, and Scribing. These six morning practices are discussed as tools for developing self-awareness, positive thinking, mental clarity, creativity, and personal growth. The episode compares the SAVERS method with Robin Sharma's 20/20/20 Rule and explains how different morning routine frameworks can be adapted to individual lifestyles.
Through examples involving Nelson Mandela, Viktor Frankl, Steve Jobs, and other influential personalities, the discussion explores how daily philosophy, resilience, reflection, and disciplined habits can shape an individual's mindset. The podcast also examines the difference between a victim mindset and a victor mindset, emphasizing the role of personal responsibility, perseverance, and continuous self-improvement.
#5AMClub #RobinSharma #MiracleMorning #MorningRoutine #SelfDiscipline #Productivity #SuccessMindset #HabitFormation #PersonalDevelopment #20_20_20Rule #SleepScience #TimeManagement #MotivationTelugu #TeluguPodcast #PoliteaHub #PoliteaHubPodcast #DrVivekananda #DrPradeepChiluka #MetahumanSeries #SuccessHabits #Mindset #SelfImprovement
Transcript:
(00:00) Sir, what is this 5 a.m. club? 5 a.m. club performance framework and where you optimize your time and energy and creatively combine them to become a elite human club performance framework entrepreneur. So example how this is a performance framework. >> So we will try to learn from Mandela's very famous book the long walk to freedom.
(00:30) Actually by the age of some around 20 25 years he's imprisoned then he completely reforms [music] himself bylo interesting phrase daily philosophy [music] becomes or gets dangerous right what is his intention behind this I'll give you an example of Steve Joy leadership issues he becomes very aggressive when he became excessively [music] competitive blood >> [screaming] >> What is the science behind fire? We are giving tactics but we are not giving philosophy.
(01:09) The biggest philosophy is understanding the invisible how to install this and how to sustain this. >> If I can give Virati example he used to have culture and all this. So when he slept late in the night he woke up very late in the morning. So when he woke up in the late in the morning, his senses were continuously agitated and he was continuously aggressive and he could not focus on his grain.
(01:36) And what exactly is this four interior empires which Robin Sharma is encouraging us to instill? >> These four internal empires are nothing but your energy components, your mindset, then is your health set. Then he talks about heart set. Fourth energy is called [music] Polity hub social media space there are very few channels which are fearless impartial objective at the same time constructive so we are very active on social media Instagram at the same time YouTube and we are consistently delivering quality content as I said
(02:20) quality hablo we are also concerned about adding some value to the youth and we requested Dr. Praep Chilika sir and some of you would have been already observing we are doing a series of podcasts today I have a special announcement recently I requested Praep sir sir why not we do something on a longer run and we have come up with this beautiful idea called as metahuman series in what exactly is this metahuman series I tried to borrow a phrase from Robin Sharma's book 5 a.m.
(02:52) itself mass mediocration of humanity. Most of the people they are not living up to their potential and there is an element of mediocrity. We are not performing to our potential and there are many things which are stopping us from expressing or manifesting ourself fully under sir to commercial interest or business interest or politically motivated.
(03:25) There should be one podcast which is only about helping youth and helping them to fully realize their potential. Men seriously praep sir cooperation though we are starting in spite of his very busy schedule sir has come all the way with all the inputs he is giving I would suggest you all to watch the previous podcast also in this YouTube channel so I'm excited to announce this metahuman series and as part of that metahuman series primarily we are going to focus on discussing books which has changed humanity a series IA discuss
(04:00) book 5 a.m. by Robin Sharma. Miracle Morning that book is written by Hull Elo. I haven't read this book but I'm very excited to know more insights about this book and especially waking up early. Let us try to know more. Sir, welcome to this podcast. >> Thank you Vik. Thanks a lot sir. What is this club? First there are two parameters which we God has given to us two parameters.
(04:36) First time second is energy. time and energy qualitative and quantitative and creative combined then it will give us success and this success is sustained and the sustained success will give us satisfaction. So this is a performance framework 5 a.m. club performance framework and where you optimize your time and energy and creatively combine them to become a elite human performance framework.
(05:14) So example how this is a performance framework right performance framework how it actually helped. So we will try to learn from Nelson Mandela Nelson Mandela's very famous book the long walk to freedom. So actually by the age of some around 20 27 years 20 25 years he got he's imprisoned in a redon jail then he completely re completely reforms himself >> by waking up early where immediate then he had a protocol and the protocol first he used to pray then he used to box then he used to write so praying boxing and
(06:00) writing I'm reading four protocols then essentially that 27 years victim mindset victim victor mindset when he came out from that victim mindset to victor mindset that is when actually South Africa regime that became a very great uh country altogether that is one second the example there is one other famous book called meaning Victor Frank meaning for life because of the Nazi regime I know he gets imprisoned imprisonment law then he had this morning routine for himself that
(06:45) essentially made him to come out of that uh prison mindset and that is when actually he reframed reformed himself >> okay >> a man search for meaning and same is the case with Oprah Winfrey also So Oprah Winfrey also when she got so much of domestic abuse she had institutionalized herself self institutionalized herself this morning routine where she worn everything in the morning itself then the day sustained on all together so this is a performance film the same is the case with many elite athletes say Kobe Bryant also he
(07:22) used to say that he has this 4 a.m. routine where 4 a.m. routine low he used to complete almost 1,000 shots of uh uh shooting a basketball into the hoop. So this is actually a performance tool where you win your mornings with a optimized schedule. Very true. Good sir. What is the science behind 5 a.m. club specific science behind 5 a.m.
(07:45) club and uh last podcast you were mentioning about this book the secret by Ron De. uh when I am trying to go back and do a little bit of uh study on that particular book and there was some criticism also on that book what she talks about law of attraction and pseudoscientific belief people try to find negative about it so that's the reason I'm asking this question is there any science behind club sir >> so you ask So I'll tell you what is the rational behind this 7:00 a.m. uh 5:00 a.m. club.
(08:26) So what is the source of energy for humans all together? What is I I ask you the question what is the source of energy? >> Source of energy will power >> right? Okay, next >> food we take >> sleep. >> Sleep right >> that sleep like our energy. >> I think right now I can I can think of these three. >> So source of energy for human or mankind is sunlight.
(08:57) Sun is the greatest source of energy. So sun it will give lots of sunlight when it comes through our eyes that will activate your brain. The moment the brain is activated 1 2 3 4 directly it will enter into four or five stage. So we we will get activated by seeing the sun. So the moment we get activated by seeing the sun fluid it gets activated.
(09:37) So when it gets activated we are ready to perform a task. So now the the rational behind waking up early brain key actually 0 1 2 3 4 5 alpha beta and theta and gamma rays. So brain actually stage and phases because we are waking up lately we are directly activating our brain by 0 to mechanisms from stage we are constantly under stress.
(10:23) The cause for stress is we are not activating in a in a phased manner 1 2 3 4 5 to 5 because once the moment we wake up 8:00 to 9:00 the sun is already there it is shining and it is bright. So that is when actually our senses gets activated. That is one and second when the senses get activated. So once we wake up early our senses get activated then our amydala gets activated.
(11:09) 0 to 5 directly hypothe If I want to give an example. So if I can give Virat Kohli's example. Virat Kohli Majalo. So he was uh he was enjoying his life or rather than he was not serious about his game. At used to have pubbing culture and all those things. So when he slept late in the night, he woke up very late in the morning.
(11:36) So when he woke up in the late in the morning his senses were continuously agitated and he was continuously aggressive and he could not focus on his grain. But having seen after his transformation he made a dictim for himself that he will wake up before the sun. When you wake up before the sun, before the dawn, what happens is senses brain and amydala understood sir sir I have read this book club long back so recent memory content but what I could uh recall is this 20 2020 20 some 20 minute 20 minute 20 minute first 1 hour of day I don't know
(12:20) okay golden hour something like that >> right right >> uh what exactly is this 20 2020 20 if you can elaborate upon this right 2020 20 you will divide the waking hour suppose 5:00 5 to 520 is you do rigorous exercise >> 520 to 540 where you will reflect reflect and another 20 and 540 to 5 6:00 is you read something your brain can grow.
(13:02) So when you move first exercise very beautiful element brain derived neurotropic factors actually brain fertiliz brain ferts very active because that fertilizer mechanism is present in your brain. Okay, that is one fertilizer mechanism. But there is another thing that if you repressed emotions
(13:49) if you are have if you have anger, hatred or jealousy. So with this reflections where you write your journal or where you forgive people your heart also becomes very uh rhythm also becomes very normal. >> Next 20 minutes >> next 20 minutes. Okay. Then the last 20 minutes when your brain is active when your heart is tender what happens is when you read something that becomes another 20 minutes creativity already.
(14:22) So 20 2020 20 minutes break. First is movement. Second is your reflections and the third is growth move exercise reflect by your gratitude or the forgiveness general and last is any reading book whatever you are interested in reading that book. So this brings a complete framework of development all together. Okay.
(14:48) So the same first Nelson Mandela was boxing first 20 minutes in his jail cell. He was actually boxing 20 minutes he became very boxing. Then second thing is he was reflecting. So what he purposefully did for himself that he was forgiving people he was having gratitude that he is alive that is one and third part he was reading about the political philosophies of many countries.
(15:26) So e political philosophy when he started boxing then he started praying and the third one is he was writing boxing praying and writing. So when he started he had a complete vision for South Africa altogether. So Africa many countries are in troubled political state but only South Africa helped in integration of English and Africans.
(15:49) So they became a coherent culture altogether. Very true that bought so much of integration in people. So tolerance levels increase [clears throat] he had envisioned this future in jail cell by having this protocol for himself. >> Beautiful. Wonderful example siring phrase daily philosophy becomes or gets dangerous until right what is his intention behind this sir I'll give you an example of this philosophy daily philosophy becomes dangerous >> so I'll give you an example of Steve Jobs >> so Steve Jobs after he getting out of from
(16:35) because some of XY Z leadership issues then he becomes very so much of agitated >> then he becomes very irritated >> then he become very he becomes very aggressive >> so that philosophy for him became very dangerous for him >> why it has become very dangerous anante when he was continuously irritated agitated and uh when he was not focusing on his morning routines previously the morning routines which he had when he was not focusing he became excessively competent >> competitive.
(17:10) So when he became excessively competitive blood continuously dopamine spikes start out. So then he could not realize this creative potential. Then what he did was he went he pursued Zen Buddhism. He came to India for he learns again. He became so subtle, so humble, so creative because of his morning routines. Morning routine the same morning routine where he was exercising where he was reflecting and the third one he was reading about making apple as a emotional component emotional product all together.
(17:53) from dopam dopamine he went into another very beautiful components called serotonin >> then oxytocin then anandomide so daily philosophy of normal people is we are continuously in dopamine circle only >> but when you practice a daily morning routine with exercise with reflections or journaling praying and the third is writing when you do that you become highly efficient people that then in your blood die you will have serotonin, oxytocin and anandomide.
(18:30) So that is when actually creativity develops. So what are the daily philosophy we are following? So Steve Jobs moved from that daily philosophy of dopamine where he was agitated, irritated and frustrated with his morning routine. He became again sober, subtle and he became very creative altogether. So moving from dopamine to oxytocin or anandomide is a cycle which 5 a.m. club gives us to us.
(18:53) >> Understood. Makes sense. Sir uh inka component ebook club uh he also talks about four focuses >> right and four ideas or four aspects of our life which we have to focus upon. What exactly are these four focuses and how relevant are they? So four focuses I'll explain you that technical jargon. First is capitalization IQ.
(19:23) Second is freedom from distraction. Third is personal mastery practice. >> Fourth is day stacking. >> So technical I will give you a very beautiful example of such and such example focus. Yes. Yes. I'll I'll try to analyze that. >> So first is >> he had this capitalization IQ >> capitalization IQ >> IQ capitalization intelligence question at the maint.
(19:52) >> So irrespective of Sachinar irrespective of whether he was getting out early or whether he was performing very badly when people were shouting against him then he was not giving them as a complaints. >> Mhm. He was not murmuring. He was using them as a fuel for himself to grow. That is one.
(20:17) Second is freedom from distraction. >> So freedom from distraction. He was not uh he was waking up at 5:00 5:00 a.m. in the morning and he was going to the regular when irrespective of whether he's performing or not performing. He used to go 5:00 a.m. or 4:00 a.m. to his uh practicing nets and he was away from that distraction.
(20:37) That is freedom from destruction. Then personal mastery practice. Personal mastery practice. He used to get out in that [snorts] ball. So then personal mastery practice. Okay. How am I coming out of this? uh sketch on practice that is personal mastery practice. The first thing is any complaints here. He was not murmuring.
(21:13) He was taking it very positively. That is his capitalization IQ. Second is freedom from distraction. He complains. He used to have a consistent practice of morning. Then personal mastery practice. So stacking habits but sachinar used these three things to stack his daily one day 2 day 3 day 4 day 5 day 6 day 90 days 100 days 20 days he entered into multiodal productivity
(22:02) He played for 24 years. So this happens when you focus on these four things of your life. So that gives multi-deade productivity. >> True. Real personal master classical example, >> right? The same is the case with Kobe Bryant also. Kobe Bryant performance. Everyone was giving so many complaints against him and all those things.
(22:26) But he uses that complaints again positive. Then freedom from distraction morning 4:00 then personal mastery practice that is almost shoot. So irrespective of complaints he used it in a positive sense. Second is his morning 4 a.m. routine and the personal mastery practices thousand balls. So habit stacking is a one concept.
(22:56) Then 1 2 3 4 years. So that is how elite performers will do their habits stacking then the habit stacking will eventually takes to day stacking and the day stacking will lead to multi-deadal productivity altogether. So another beautiful thing about this book uh the way Robin Sharma tries to balance every other aspect of life and if I you can recall there is a term which he prefers to use four interior empires and mindset hearts set soul set it terminology >> and what exactly is this four interior empires which Robin Sharma is
(23:35) encouraging us to instill and what's what what important s >> four internal empires So I'll give you a very statement of Nicola Tesla. So Nicola Tesla says time is finite, energy is infinite. >> So we are humans are energy beings and so he says energy beings. So Robin Sharma also classifies >> that these four internal empires are nothing but your energy components.
(23:59) >> That energy components is your mindset. The energy which is present in your mind. Then is your health set the kind of energy you have it in your body. Then he talks about heartset the kind of energy you have it in your heart. And the third and fourth energy is called soulsek that is soul energy. >> So din there is one another very famous book by Jim lower he's a sports coach.
(24:25) He has written a book called the full engagement philosophy where they use all these four energies to perform at elite level or peak performance. So example sir I'll give you the example of >> [snorts] >> Yuras Singh Yuras Singh okay Singh father Yuras Singh father in the morning his name is Yogi Raj soil he's he actually played with Kapil also >> so I know he wakes up yuraj in the morning 4:00 >> mhm >> then he's very particular that he runs almost 150 rounds uh in the Okay,
(25:09) >> that is first is health settled. >> Then second is his mindset. The mindset is the kind of skills and cover. So that is his mindset then is it is his heartet heart but he was performing very elite level by the age of 16 17 years and he is the youngest one to enter after such into the Indian team by 19 years he was there that is health second heart set And third is
(25:56) and he had immense gratitude for himself and he was learning from his role models and he was learning from his critics also that is his uh heartset and the soul his father also taught him to get aligned with the supreme energy that is whether it is god and coach nature and coach universe and coach in this case yarat sing he used to have regularly guroara prayers and all those things.
(26:23) So soul set first is health set where you used to have almost some physical activity intense physical activity of 50 rounds. Then he has mindset where his skill is all focused shots perfect. Then he had this heart set where he as a human he has to humble himself. He should have gratitude. He should have forgiveness and he should reflect upon his heart energy.
(26:49) And the third is his soul setter. His soul set is the kind of supreme alignment with the god. So yogi the day actually is not starting with your health set. It is actually starting with a prayer and a smile. Actually he will talk from physical energy then mental energy then emotional energy then spiritual energy.
(27:18) But uh we would like to tw tilt it for our viewers another 45° that is actually it is with first spiritual energy then physical energy then mental energy then your emotional energy then you become elite performer altogether elite performance then he's the only person I guess who had hit sixes of six bombs okay that is a beautiful performance but we will take it to another level also that that uh he had neuroendocrine tumor in his lung cancer tumor.
(27:54) He harnessed this power or this energy of soul set, heart set, mindset and his health set. He became a victor on cancer also. Very true. That is one and the beautiful thing Arjunar. So he he sent him to yogi to teach all these things of soul set uh the spiritual energy, mental energy, physical energy and emotional energy.
(28:25) So these four empires. So complete set any human normally we work only on one set that is either on health set someone is focused on health and the second one is focused on mental energy where he could be doing meditation and all these things and the third one is uh regarding hearts set and he might be very tender in his heart and the fourth thing is someone is very religious for XY Z reason but 360° creative combin from normal elite we become elite elite athlete or normal human to elite human or performing performing human I'll add you and
(29:03) suppose uh if you are if you have a fatigue so what do you do I have a counter question for you understood I have a counter and having understood about this energy and all so when you are fatigued what are you doing sir uh usually sir I prefer to sleep but thing is I have to wait for end of the day >> so usually I haven't I mean internalized any habit to beat that fatigue I will wait for the end of the day or I'll try to end my day early management or energy optimization that is
(29:49) so they have breaks they are eating they eating They are consuming food how we are trained when you are fatigued we have to eat something to get some energy. So rather energy breaks energy that is energy breaks energy energy breaks either you will be having a small naps micronaps and second is breathing techniques also.
(30:20) So then your energy management or energy optimization happens very quickly. Then king coke example I'll give you example of Kabib Ban today. >> So Khabib uh he's the one he's undefeated for some around 21 MMA matches. So what he said is energy optimization some energy snacking energy drinks. What he simply said is I in my day I have six naps altogether.
(30:55) So sleeping is my recovery. So recovery. So so we have to take a sleeping and a breathing breaks. So that that becomes our energy breaks al together. Theoretically it's very inspiring. In fact everyone would want this to happen in their lives. No doubt about it. properly installed system internalize. So I believe a term called as habit installation protocols.
(31:33) So how to sustain this and of course how to install this and how to sustain this. So habit installation protocol we can understand it from first we will break it. Okay the first installation program bad you have to build a new habit build or bachelor break, build and bash. Second is construction
(32:21) we will do celebration. So destruction, construction and celebration that is house warming. So habit building phase that is slushy but that becomes a celebratory phase. So any habit is at the beginning it is very hard >> messy in the middle >> because we have to break the older habit right and gorgeous in the end. Mhm.
(32:54) >> So habit is in the beginning it is very hard messy middle and gorgeous end. So this is this is a habit installation program but I was conditioned for waking up at 7:00. So that is a destructive phase. Destructive phase first is so much ofrict, so much of noise, so much of agitation. The same neurons of cellular.
(33:38) So that is the reason comfort. Second is building construction 30 30 days of 30 days. First 30 days is you are breaking the habit. Another 30 days is you are building the habit. So discomfort, agitation, celebration 90 days. 90 days
(34:28) all integration of all these things. Any habit that becomes first is uh destruction construction then celebration destruction installation and integration example say for instance uh PV synindu so PV synindu previously she had a protocol of waking up at 4:00 to 4:30 because some XY Z failures then she slowly shifted this habit of waking early in the morning 3:00.
(35:06) So 3:00 first that discomfort is nothing but she's destructing that habit. Then she was constructing new protocols, new learnings, new methodologies, nature start. Then the fourth, third is celebration. The celebration is by winning the the recent Japanese bminton championship. So any habit bad habit destroy first destruction then construction then celebration.
(35:34) This is how sequence happens. Very practical sir and very doable also. Okay viewers s habit formation and it has got good viewership. In fact, RS Pravin successful human being tweet to many senior officers and many other successful people also they have personally messaged me that this particular podcast was very interesting and in fact there are people who has put comments that they have taken notes out of this podcast.
(36:08) So first time uh podcast definitely try to watch it and it's worth watching and it's worth watching every single minute sir. uh two interesting terminologies. Okay. High efficiency cycle renu it should be followed by deep refueling cycle right efficiency cycle any energy movement spiritual energy mental energy emotional energy and physical energy.
(36:44) So actually in real time energy that is how the cycle is completed. So here high efficiency cycle and deep profiling cycle. So I will explain you with the same kabib example kabib dagistan he's from talistan >> where they are known for this MMA fighting >> MMA >> MMA fighting mixed martial >> mixed martial so he's an undefeated champion of MMA.
(37:14) So in the morning he used to wake up at the morning 4:00 then he used to focus till 10:00 that is high efficiency cycle okay where he used to practice then he used to sleep sometime 1 hour 2 hours and all then he used to have his daily food nutrition and all then again majama around 1:00 then 1:00 to 4:00 then he had another high efficiency cycle where [clears throat] he used to again practice then the last is again 4:00 ma 4:00 to 6:00 cycle.
(37:46) So for him there is a very famous phrase called eat train sleep and repeat. Eat train sleep and repeat. Eat train and sleep and repeat. The same is the case with Christian Ronaldo also only. So they divide their days into efficiency cycles and refueling cycle or recovery cycle. So they have at least six sleeping patterns in their lifetime.
(38:10) The third example Winston Churchill sorry the second world war what he said is it is because of my sleep cycle or the recovery cycle or the refueling cycle where uh he focused on his energy management that is when actually he could um they they could uh make the D-Day and all and they could win the war all together that is Winston Churchill also and Winston Churchill is a very famous saying that >> sir >> I he lived almost 80 80 plus years but he said that I lived 160 years and I have a counter question for you the
(38:46) counter okay 24 hours okay 48 hours obviously fixed energy optimization or energy maximization >> right right so what he said that he used to have afternoon sleep so when he had an afternoon nap actually 24 hours actually he divided into two parts altogether so in the afternoon when he had asleep he had another wakeful cycle.
(39:11) So you put Ronaldo when he's divided when he's sleeping six times in a day that means how much optimization has happened. The same is the case with kabib also. So actually what we are teaching to our children is eating writing but we are not teaching them how to sleep. Sleep is a very good recovery efficiency cycle and recovery cycle.
(39:36) No the cycle actually starts with recovery cycle then efficiency cycle. So this has to be turned. So we have to teach our children for you, for me also the first recovery, the energy break is by sleep, proper sleep. >> Makes sense, right? So 5 a.m. club this is not 5 a.m. club. This is actually 5 p.m.
(39:55) club because how we are sleeping is very important. That is very important. How we are planning our night that is very important. That is one. And I have a counter question for you sir. The counter question for you is protocol. Can you name one institution where this habit installation protocol actually happens? Uh generally residential systems institution right super very good
(40:43) how is it happening probably regularity or habit. >> Yeah. Yeah. I'll tell you. I'll tell you. So as Nicola Tesla, he was saying we are time and energy beings. >> So it is actually we are not time and energy beings. Actually we are light beings. Actually we live with light. We live with light. So night or night suppose if you're a person is seeing some Netflix series or Amazon Prime series.
(41:21) So what we are saying is that he's consuming data. Second is he's consuming entertainment. Third is he's educating. No sir actually he consuming light. So 5 p.m. 5 a.m. actually it is making us understand that we are light beings energy optimization should be with light with light prison prison the day the day begins begins at 5:00 a.m. And they purposefully regulate their consumption of light.
(41:56) The day how they the consumption of light your continuous stress mechanism has come down. When your continuous stress mechanism has come down that is when the reformation actually happens. So reformation center it is actually what is happening is they not learning new habits >> they are minimizing their light consumption. >> So that is the reason they purposefully remove their screen we are making them educated entertainment consumption of data no sir we are actually consuming light.
(42:35) >> So the day we minimize consumption of light everything will fall in place. So that's the reason the most important especially children under stress because of data because of irritation or because of competition. No sir we are invisibly we are consuming so much of light. So children the same is the case with my house also.
(43:03) My house suppose we are sleeping at 9:00 10:00 and we are waking up at 7 8:00. So my children so that is they are activated stress. So actually school systems education systems are all everything Brian Johnson his famous also says that stress you continuously glowed. So this is a this is a study which I am doing at my home that after 5:00 to 6:00 pill school you completely shut down your books and sleep and this becomes as habit installation program first is destruction then construction then
(43:47) celebration. So first we are light beings when great people they sleep very early. So they sleep early and they wake up early. So there is a very famous saying by uh Benjamin Franklin also early to bed early to rise. No sir it is very early to bed and early to rise. That brings lots of creativity that brings lots of magnanimity kind of this culture of mediocrity is happening because we are consuming excess light and the excess light is getting consumed because we are staying overnight. So the culture of
(44:31) mediocreization you shift your day completely. So when that happens the whole things gets happen. It is not 5 a.m. club. It is actually the 5:00 p.m. club that you make sure that you sleep by 5 to 7:00 p.m. and wake up at 4:00. The same is the case with NTR also. He people say that he wake up he wakes up at 4:00 in the morning, 3:00 in the morning.
(44:53) The same is the case with PV Synindhindu or Sachin Tendulkar or Cristiano Ronaldo Steve Jobs and Jeff Bezos they wake up at 4:00 in the morning. So they are actually minimizing their light. When they minimize their light the energy optimization happens on its own. >> Mind-blowing sir. mind-blowing insights within the context because more or less the philosophy of the book is about waking up early book like I had that book I haven't read it much but before the podcast I was just googling through method she tries to highlight and if you
(45:34) can elaborate on that idea of savers which the author talks about it Soon it's a it's a male author. Okay. >> So he gives an acronym saying that savers s a v e r s six word letter >> s and s silence >> a and [clears throat] affirmations >> v and v visualization e and exercise r and reading s and scribbling. >> Wonderful.
(46:04) So 5 a.m. 20-20 where 20 minutes exercise move 20 minutes is reflect. Yes. >> Find 20 minutes is read 10 minutes. >> So 10 10 minutes break. S is for silence. E is for A is for affirmation. V is for visualization. E is for exercise. R is for reading. S is for scribbling. 10 minutes into this productive way tool which we can use in the morning.
(46:40) So there are two examples present here. So Christian Bale is Ford versus Ferrari movie >> Ford versus Ferrari. >> Ferrari. So where Christian Bale is a formula 1 or lean's driver. >> So movie essentially in the morning the moment he wakes up he make sure that no one disturbs him. So he follows first 10 minutes or 15 minutes complete silence and when you have a complete silence what happens is >> your mind is receptive of new ideas that is one >> sir sorry to interrupt silence yes it is a kind of a meditation meditation it's an open eye meditation
(47:25) where you will not talk to anyone and you will not respond to anyone >> just you will be with you yourself silence thoughts control >> and you can you can have your own thoughts That is silence. Basically, it is a verbal silence. Not a mental silence. It is a verbal silence. >> Second continuous when he was going for less 24. It is a very tough game 24 hours.
(47:51) So he may he continuously says to him to himself that I can do it. I am the greatest driver present. The same analogy Muhammad Ali also he continuously spoke to himself that I'm the greatest one. That is one second. So, father, how can you remember all the track details? He says that because it is because of my visualization.
(48:26) Then he adds to that that son I don't even I can remember the complete track the angles the bends and the curves. Not only that I visualize the cracks present in there also. So that is how's so that is when actually Ford beats Ferrari by making a very great formula 1 race cars also that is visualization. E is for exercise.
(48:53) So first silence affirmation and visualization then he goes for a rigorous intense exercise and this is from stoic philosophy if you want to say stoicism essentially mental philosophy they will say that it is DPS DPS daily profuse sweating so they all stoics they have this barrier philosophy that they will daily profusely sweat so exercise so he's ready physically also so silence Affirmation then visualization then exercise now comes to reading so he a very good driver he is a very good mechanic also driver less Christian
(49:39) it's a real time role I can't remember his name that mechanic name so he visualizes the whole engine part actually with that visualization and the reading of the mechanics of the dynamics of how a formula 1 race his cars are built. So he completely transforms that Ford machine all all together and so he transforms by reading he designs a complete new car altogether and then S is for scribbling and when he's reading he writes also.
(50:07) So that is when a complete holistic performance creative and intuitive work. So hal in the morning definitely if you can have this saver's acronym so you will become very innovative creative individual the same savers acronym Jeff Bezos life so early morning he wakes up with silence then affirmations then visualization then exercise then reading then uh your scribbling so when he does all these things the beauty is the invisible thing and when Jeff Bezos was inventing Amazon so no everyone e marketplace no one contemplated no one
(50:48) visualized but with this saver's acronym Jeff Bazos with his determination dedication and devotion to that he made sure that the invisible became visible altogether and this was after 20 years we can see the Amazon e- marketplace and Amazon web services also so if you can follow these protocol your mornings rather than becoming a mornings you can actually win your mornings and that is when miracle mornings happen.
(51:17) This is called victory our philosophy also. >> Wonderful sir sir uh if I may ask anything that related to mind management or mind anything whatever and if you are pursuing your passions then you can read. Another thing is if you are pursuing your um intellectual capacities or in order to horizon increase your mental horizon then you can read about science fiction novels or also then if you are interested in developing your own self then you can read stoic philosophy books and all or else you can safely read comic books also
(51:57) that will give lots of humor into your perspective that way that's a very big that's a good way of beginning your day. Wonderful sir over the last four podcast I hope I think we'll get time dedicated philosophy right philosophy life is a warfare life is a warfare there you have to have a barrier mindset rather a winning mindset you need to have a barrier mindset so the actually Greek and Greek and Italian no I mean Roman empires so they used to have this uh uh wrestling as a sport, gladiators as a sport. So they gave so
(52:37) much of importance to warrior type of a mindset. >> Got it sir. >> Thank you. >> So after this mind-blowing insight uh any concluding remarks on this 5 a.m. club or the whole philosophy behind sleeping early and waking up early we are giving tactics. Soali we are giving tactics but we are not giving philosophy.
(53:04) >> The biggest philosophy is understanding the invisible and the in the takeaway point is all winners all winners are very early sleepers very very early sleepers and early wakers. So our children should learn very early sleeping and early waking. So the day it happens we become very normal sir. >> Wonderful sir of of course this is um fourth in our series of podcast among all the podcast today I've written so much notes I think after going back from this podcast there is lot I also have to ponder about and in fact at least we
(53:40) look at 30 40% if they're actualized or if they're made part of our life um very confidently I can say that this can bring a great change in anybody's life sir. Thank you so much for your time. Thank you Andy. I reiterate again the same and with this metahuman series what we are planning as a book brothers what we are planning that is all winners all warriors are very early sleepers and early wakers.
(54:06) >> Thank you sir.
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