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Happiness Simplified

Happiness Simplified

By Dr. Kayvon K and Dail Manuel

Welcome to Happiness Simplified, a podcast about the simple things that can make your life awesome.
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28 - Going All In- Interview With Jeff Kee

Happiness SimplifiedApr 20, 2020

28 - Going All In- Interview With Jeff Kee

28 - Going All In- Interview With Jeff Kee

Episode 28 - Going All In- Interview With Jeff Kee

Apr 20, 202049:30
27 - A Timely Conversation About Life and Death

27 - A Timely Conversation About Life and Death

A Timely Conversation About Life and Death

Apr 20, 202035:07
26 - Damn Early Mornings of Awesomeness

26 - Damn Early Mornings of Awesomeness

In this episode, Dai and Kayvon talk about their sleeping and waking habits and how it affects their productivity. Whether you’re an early riser or have a set time of how many hours you need to sleep each night, whether you like it or not, these patterns do affect our productivity. Kayvon and Dai share tips and research regarding sleep cycles and how to get the most out of your sleep to boost your productivity.

3 Key Points:

  1. Having a sleep pattern can be beneficial for setting a rhythm for you and your work.
  2. Being an early riser has its perks, like having more uninterrupted hours.
  3. It is important to finish your much-needed sleep cycles—which is around 90 minutes.
Apr 20, 202026:51
25 - A Lifestyle of Winning

25 - A Lifestyle of Winning

In this episode, Kayvon and Dai talk about the continuous battle we have in sticking to our goals. We set goals—like taking care of our health, for instance—and all too soon, we cave and have a doughnut or postpone that next workout for another day. So how can we set the habits that lead us in the right direction? Kayvon and Dai discuss the do’s and the don’ts for how to follow your goals to success and use their own personal goals as an example.

3 Key Points:

  1. It is important to prioritize your health and stick to that goal.
  2. Create a routine and commit to it—this is better than relying on willpower to achieve your goals.
  3. Take small measurable steps in achieving your goals—each victory will fuel the nex
Apr 20, 202033:24
24 - The Imposter Syndrome

24 - The Imposter Syndrome

Part of being human is having negative thoughts creep in and cloud your mind – these are the “dragons” that hinder people from reaching their goals. But, should these thoughts have all the power? How do we counteract the negativity? Listen as Kayvon and Dai takes us into a deeper discussion of The Imposter Syndrome and provide you with tips on how you can control your dragons.

3 Key Points:

  1. We’re only human—it’s normal to have negative thoughts and experience the Imposter Syndrome at different times in your life.
  2. You cannot eliminate the possibility of having negative thoughts, BUT you can learn to control them.
  3. Know yourself and believe that you CAN do whatever you set out to do.
Apr 20, 202033:48
23 - The Happiness of Purging

23 - The Happiness of Purging

As our stuff builds and accumulates in our homes, our lives, our SUVs, etc., the act of purging and paring down these items may not be as easy as it seems. Kayvon and Dai delve into the psychological barriers and attachments that tend to be tied to our stuff and dig into the benefits of purging. Tune in to discover the resources and methodologies that have helped Kayvon and Dai simplify their life and happiness by purging.

3 Key Points:

  1. Setting limitations for ourselves helps us in EVERY aspect of life.
  2. People tend to get emotionally attached to things they're not supposed to.
  3. You can eliminate stress by removing the things that do not spark joy and by keeping the things that do.
Apr 20, 202029:20
22 - Work Within Your Strengths

22 - Work Within Your Strengths

Kayvon and Dai discuss the benefits of outsourcing and how making those changes to streamline your business processes is worth the effort. Tune in to find out ways you can outsource at a lesser cost or for no fee at all and how outsourcing increases your overall productivity.

Time Stamped Show Notes:

3 Key Points:

  1. There are many tools now that we can leverage based on technological advancements.
  2. Think of that one thing that is taking up your time and figure out a way to streamline it.
  3. Outsourcing can make your life easier, faster, and more importantly, simplify your happiness.
Apr 20, 202025:07
21 - Always Be Competing

21 - Always Be Competing

This week, Kayvon and Dai answer the question “What it takes to always be a competing person.” Tune in to find out how competition can make us better, the negative aspects of competition, and why athletes are as dedicated to recovery as they are to training.

Time Stamped Show Notes:

3 Key Points:

  1. Always do your BEST because you’re competing to create your BETTER self.
  2. In whatever you do, act like a CHAMPION competitor.
  3. Competition pushes us to our limits but the rewards won’t be what we want unless we keep our goals in mind.
Apr 20, 202020:01
20 - The Mistake Episode

20 - The Mistake Episode

Kayvon and Dai discuss the top of making mistakes. Tune in to find out how mistakes can serve as indicators that we’re trying, can be opportunities for learning, and how embracing our vulnerability as humans and parents is a strength.

Time Stamped Show Notes:

3 Key Points:

  1. Mistakes signify that you are TRYING, that is a very good thing.
  2. Mistakes are inevitable—accept them as they come and LEARN from them.
  3. There is strength in our vulnerability; we need to embrace our own vulnerability so that others feel free, to be honest and open as well.
Apr 20, 202019:49
19 - 40 Days to 40

19 - 40 Days to 40

In Episode #19, Kayvon and Dai talk life after 40. Tune in to hear Dai share about his life, the idea of the mid-life crisis, and more lessons learned on how to simplify happiness.

3 Key Points:

  1. The connections that are REAL are the ones that MATTER!
  2. Work hard for friendships and don’t take them for granted—we NEED that human connection.
  3. The benefit of a mid-life crisis is that it makes us realize WHO is most important to us and deserves our time and energy.
Apr 20, 202028:59
18 - Accountability, Commitment & Happiness

18 - Accountability, Commitment & Happiness

In Episode #18, Kayvon and Dai talk about accountability. Tune in to hear how motivation and commitment go hand in hand, the negative and positive impact of accountability, and why we need to set our goals into major and minor goals.

Time Stamped Show Notes:

3 Key Points:

  1. Stay connected with your goals—emotionally and intellectually.
  2. The perfect time frame to create significant change and short enough to stay connected is 90 days.
  3. Your point of view about yourself is one of the greatest sources of happiness.


Apr 20, 202027:50
17 - The Summit of Greatness

17 - The Summit of Greatness

In this episode, Kayvon and Dai are going to share their experience from the Summit of Greatness. They’ll talk key takeaways, memorable moments, and the speakers that made an impact on each of them.

Apr 20, 202042:20
16 - Personal Challenges and Past Trauma

16 - Personal Challenges and Past Trauma

In Episode #16, Kayvon and Dai discuss the key to clarity, exercises to help you find it with greater ease, and how confusion is frequently tied to challenging childhood experiences.

Time Stamped Show Notes:
● 00:58 – Dai shares how he’s doing while on the road
● 01:31 – How Kayvon is doing
o 02:05 – Kayvon’s father had health issues
o 03:34 – Kayvon’s friend on EMDR therapy
● 04:10 – “We all have memories that are traumatic”
● 04:33 – Starting to live your life from the belief
o 05:09 – Identifying beliefs from early childhood
● 05:32 – The EMDR therapist alters the association and puts a new belief
o 06:51 – Kayvon underwent EMDR sessions
o 07:47 – “Stories develop in our minds through habitual choices”
● 09:25 – Habits as an excuse
● 10:08 – “We use different reasons as alibis to NOT change”
● 10:50 – Kayvon’s example from medical school
● 11:56 – Action orientation
● 12:45 – EMDR is pragmatism
o 13:51 – Kayvon researched about EMDR
o 14:48 – EMDR is Kayvon’s way to get clarity
● 15:32 – Dai turning away from alcohol
● 17:51 – A lot of personal habits are influenced early in life
● 18:15 – Living in the same pattern is similar to addiction
● 19:22 – Where Kayvon is right now in his EMDR therapy
● 20:33 – “Let the new level of clarity come up”
● 21:30 – Take time to explore and navigate
● 22:26 – TRY this EXERCISE
o 23:01 – Get a sheet of paper
o 23:14 – Column 1 – Write…
o 23:47 – Column 2 – Write…
o 24:04 – Column 3 – Write…
● 25:24 – The freedom model
● 27:42 – Some habits are just automatic
● 28:07 – Try the two exercises in one
● 29:48 – We encourage you to participate!
● 30:30 – Connect with Dai and Kayvon on Twitter

3 Key Points:
1. Beliefs come from personal memories.
2. Memories play a great part in your life choices.
3. People use reasons to use as alibis for not changing.

Apr 20, 202031:43
15 - On Being Raw, Real and Honest

15 - On Being Raw, Real and Honest

In Episode #15 Kayvon and Dai discuss the normalcy of up and down experiences, and how the common constraints and definitions we tend to impart upon ourselves are damaging.

Time Stamped Show Notes:

●  00:28 – Introduction to today’s topic

●  00:46 – Dai shares his year of transition and how it impacted him

●  02:23 – “All of us experience Ups and Downs”

●  03:48 – Dai discusses his experiences from the road

o  05:24 – “I was physically tired…And it shifted to a negative direction”

●  06:13 – Remember that tomorrow is a new day with a new opportunity

●  07:39 – “The way we talk about life is how it moves through our head”

●  08:43 – Kayvon’s experiences from the past and how those have changed him

●  10:02 – Our brain gives meanings to non-specific, non-correlated facts

●  10:28 – “Behaving in a certain way doesn’t have to be negative”

●  11:01 – All of us, not matter our peculiarities, are normal human beings

●  12:57 – Strategies on dealing with ups and downs that worked for Dai and Kayvon

o  14:42 – Stop focusing on the negative

o  14:59 – Improve upon the positive

o  16:32 – Look at the physicality (reality) of situations—don’t let your imagination wander too much

●  19:50 – Subscribe on iTunes!

3 Key Points:

1.  Every person experiences Ups and Downs–it’s normal!

2.  Investing energy on negativity thoughts will only fuel negative actions.

3.  Every day is a new opportunity.

Apr 20, 202021:20
14 - Tough Love Gets Results

14 - Tough Love Gets Results

In Episode #14 Kayvon and Dai talk about tough love. Listen in for a routine to help you take responsibility for the good and bad in your life; advice on dealing with people who are hurting; and what you can learn from disgraced baseball player Pete Rose.

Time Stamped Show Notes:

●  00:45 – Introduction

●  02:40 – Voicemail and communication

●  05:00 – People now use apps like Roger for asynchronous voice communication

●  07:00 – “Tough love” - how does it work?

●  07:35 – Toughness can be honest

●  08:30 – What does Kayvon answer if his daughter asks “Are you okay?”

●  08:45 – You can be honest or not - Kayvon tries to be honest when he’s not okay

●  10:30 – “Velvet boxing gloves” - giving tough advice from a place of love

●  12:30 – Dai often deals with people who are hurting deeply

●  14:00 – Before Kayvon started dealing with his physical health, he was dealing with his mental health

●  15:00 – Reached out to Dai for help

●  17:20 – Sometimes you need to give tough love to yourself

●  17:40 – A 5-minute exercise to practice tough love

o  On a piece of paper, write 3 things that went wrong today and ask how you contributed to that result

o  Then write 3 things that went right today and how you contributed to that result

o  Repeat each night or as often as you can

●  20:20 – Dai worked in sales - and he used to ask himself how he could have dealt with a customer differently

●  22:00 – Pete Rose used to keep a baseball notebook so he couldn’t be caught out with the same pitch twice

●  23:02 – The Happiness Project - think of 3 things every night that have brought you happiness

●  25:40 – Affirmations and gratitude work. Be happy, grateful, and proud of yourself

●  26:40 – Tell us what you’re happy about and proud of! It would make our day.

3 Key Points:

1.  Don’t be humble. Don’t be cocky - but be proud of who you are and what you’ve done.

2.  Be honest with the people around you - even when it’s tough

3.  Write down what went wrong in your day and what went right, and how you contributed. By taking responsibility for the good and bad you’re showing yourself, tough love.

Apr 20, 202029:17
13 - Why Empathy is the Most Under-Utilized Human Emotion

13 - Why Empathy is the Most Under-Utilized Human Emotion

In Episode #13 Kayvon and Dai talk about empathy. Listen in to hear about putting yourself in someone else’s shoes, how empathy is a skill like any other, and what you can do to develop it.

Time Stamped Show Notes:

●  00:40 – Introduction

●  01:43 – “Empathy is the most under-utilized human emotion”

●  02:15 – Empathy is both an emotion and a skill

●  03:22 – Dealing with your own challenges lets you get closer to how other people are feeling

●  04:20 – Kayvon had English as a second language - so he knows the definition of ‘empathy’ and ‘sympathy’

●  05:25 – Sympathy is acknowledging others’ emotions - empathy is understanding them

●  06:30 – People are very quick to judge

●  07:50 – How do you go about teaching yourself empathy?

●  09:00 – Life experience helps to produce empathy

●  11:30 – Sometimes there is too much of an experience gap to empathize

●  15:00 – Bedside manner - how do doctors manage empathy?

●  17:20 – Patients are helped by a doctor’s empathy

●  19:15 – Parents want nothing more than to make their kids’ sadness go away

●  20:15 – Empathy is a skill that we need to practice

●  21:02 – Try to put yourself in someone else’s shoes before the next episode

●  21:30 – Tell us how it goes! We’d love to hear back from you.

3 Key Points:

1.  Empathy isn’t practiced enough - people are often quick to judge

2.  To practice empathy, turn to your own experiences. When have you felt something similar?

3.  Honest connections rely on empathy

Apr 20, 202022:16
12 - How Not to be a Victim of Circumstances

12 - How Not to be a Victim of Circumstances

In Episode #12 Kayvon and Dai talk about being a victim of circumstance. Tune in to hear why pain and suffering don’t have to make you a victim, how to make sustainable changes in your life, and the guru who taught his students to “remember yourself”.

Time Stamped Show Notes:

●  00:45 – Introduction

●  02:25 – “Being a victim of circumstances”

●  02:45 – What are the concepts there? Can we unpack those ideas?

●  03:22 – “When we’re victims, our mental state is challenged”

●  04:25 – There is real victimization - but how do we deal with tough situations?

●  05:07 – In his early life, Dan adopted a victim mentality

●  07:08 – Dan gave up drinking - after realizing that even if circumstances gave him ‘permission’ to drink, it was something that was making him unhappy.

●  07:50 – Making changes is about taking control of your own life, even when it’s incredibly hard

●  09:30 – Changes start with yourself - then with others to help you sustain the change

●  11:00 – “We are people with power and choice”

●  12:05 – How do we deal with the real situations that cause us pain?

●  14:00 – Acknowledging that you are still there, and matter, in painful circumstances

●  15:15 – “Stop and remember yourself”

●  17:30 – You do matter in your life

●  18:40 – In school we learn to highlight all of the wrong things

●  20:30 - “I’d rather be Tigger than Eeyore”

●  21:40 – What do you think? Connect with us on social media.

3 Key Points:

1.  Hardship and pain are real - but you always have a choice about what attitude you take

2.  Changes start with yourself, but to be sustained they need help from other people

3.  Stop and remember yourself. You take up space. You matter.

Apr 20, 202022:32
11 - Life is Black and White

11 - Life is Black and White

In Episode #11 Kayvon and Dai talk about eliminating grey areas. Tune in to hear why Kayvon hates backup plans, how to escape analysis paralysis and a tip for tough decisions from Benjamin Franklin.

Time Stamped Show Notes:

●  00:35 – Introduction

●  01:30 – Dai tried parkour for the first time today

●  03:17 – Kayvon attended a relationship workshop

●  04:22 – Today’s topic: “No gray areas”

●  04:55 – “You either commit or you don’t. Make a final decision.”

●  06:07 – One of the reasons we don’t make decisions is that we ask the wrong questions

●  06:30 – Ask yourself why you’re doing things: and then make a decision. Any decision.

●  07:50 – ”You can have everything you love in life as long as you give up everything you don’t.”

●  09:30 – Get rid of the gray areas and backup plans

●  11:00 – How do you help people act instead of weighing up the options?

●  13:05 – Pick something. You don’t have to kill the other options: but pick one option and give it a try

●  14:48 – Benjamin Franklin would list all the pros and cons of any choice

●  15:30 – Listing choices and taking time to weigh them up is a great way to get out of your own head

●  18:00 – “Make the sale and figure out the logistics after”

●  19:17 - “Do or not do: there is no try”

3 Key Points:

1.  Make a choice. Any choice. Action is always better than paralysis

2.  You can have time and energy for what you love if you eliminate the things you don’t

3.  Take some time to work on your choices - brainstorm, create a list, or use another tool to get out of your head

Apr 20, 202020:18
10 - Get vs Give

10 - Get vs Give

In Episode #10 Kayvon and Dai talk about give and take. Tune in to hear their thoughts on the pleasures of giving, how creating a community uplifts you, and why it’s sometimes good to be selfish.

Time Stamped Show Notes:

●  00:30 – Introduction

●  01:12 – “Get versus Give”

●  02:17 – Kayvon connected with Dai through his free Sunday Funday project

●  03:02 – What has Dai got from his giving act?

●  04:35 – Dai wanted to create a community of people who would uplift each other

●  05:55 – “I wanted to pay it back”

●  08:00 – Dai finds the atmosphere in the group uplifting even on his toughest days

●  09:50 – ”You are the most important person in your life”

●  11:00 – Be selfish - let yourself recharge

●  12:00 – “Put on your own oxygen mask before assisting others”

●  12:45 – Kayvon’s advice is to be your kindest version of yourself to the people you love the most

●  13:30 – There’s a relationship between getting and giving: give and take

●  15:00 – Give people the opportunity to help you

●  16:00 – If you share a dream, suddenly you aren’t ‘asking for help’ - you’re giving people the opportunity to come together and help build a dream with you

●  19:17 - There’s no separation between getting and giving. Giving makes us feel good. Getting is a connection with other people.

●  20:25 –  What are your thoughts? Help us learn from you!

3 Key Points:

1.  You are the most important person in your life: be kind to yourself and let yourself recharge

2.  Allow people the opportunity to help you

3.  There’s no separation between ‘getting’ and ‘giving’ - it’s all part of connection and exchange

Apr 20, 202021:17
9 - Openness to Being Wrong

9 - Openness to Being Wrong

In Episode #9 Kayvon and Dai discuss what to do when things go wrong. Tune in to hear why you should admit your mistakes, how to talk to someone with different core beliefs, and why sometimes it’s best to give up and move on.

Time Stamped Show Notes:

●  00:36 – Introduction

●  02:15 – “Is this the right hill to be climbing right now?”

●  02:50 – How do you remain open to being wrong?

●  04:02 – For every successful project, there are 9 failures

●  04:45 – “Every No means you’re one step closer to a Yes”

●  06:50 – Kaycon usually realizes he’s wrong when someone else comes into the equation

●  08:15 – Admitting your mistakes does not make you a weaker person - it just makes you a person

●  10:05 – When Dai started to admit he was wrong, he found his relationships functioning better

●  11:20 – “Learn to pick yourself up, dust yourself off, and move on”

●  13:30 – “When you’re coaching - what’s the process of teaching someone whose core beliefs are different to yours?”

●  14:20 – The best thing is to assess the level of their emotional intensity at that moment

●  15:00 – If there’s a chance for a conversation, then try to ask questions that open up new possibilities in their mind

●  15:50 – “Sunk cost” - Sunk costs shouldn’t affect the decisions that you make about the future

●  19:00 – It can be hard to let go of the time, energy, and money that you’ve poured into a project. But whether you continue or not, the sunk cost is gone.

●  20:25 –  What’s a sunk cost that you found hard to let go of? And what did you learn from it?

3 Key Points:

1.  There are nine failures to every success - so don’t let them get you down

2.  Forget sunk costs. They’re lost, whatever decision you make about the future.

3.  Avoid arguing with people. Try to ask questions that open up the possibilities in their mind.

Apr 20, 202023:13
8 - Time Management?

8 - Time Management?

In Episode #8 Kayvon and Daidiscuss how to manage your time and commitments effectively. Tune in to hear about why Kayvon doesn’t do the things that he merely ‘likes’, why you should be saying ‘No’ ten times as much as ‘Yes’, and why focus is your most powerful tool.

Time Stamped Show Notes:

●  00:42– Introduction

●  01:20– Time management: how do you get the most out of your day?

●  01:40– Dai believes in “Commitment management” rather than time management

●  02:10– Looking at a calendar and saying “What do I want to commit to this week?”

●  03:30– Health is a foundational piece in Dai’s life - daily workouts get blocked in

●  04:22– Family time also has a high priority for Dai. He unplugs from devices and focuses on them

●  05:55– Kayvon: “My favorite button on my phone is mute”

●  07:30– Dai’s left his career of 18 years and is going on a book and speaking tour with his family

●  09:30– “Farmers have a harvest season mentality. When it’s harvest season they can work 18 hour days...maybe the rest of the year is easy, but harvest season has to be done NOW”

●  10:45– When is it okay to say no? And when should you give a no rather than a yes?

●  11:40– In each area of your life, you should have only one priority

●  12:10– Kayvon tries to keep things black and white: “Either I love something, or I don't. There’s no room for ‘like’”

●  13:30– “For every Yes, there should be about 9 Nos”

●  14:15– “I know I can’t be trusted to make a decision when it’s in front of me. The decision making and criteria-choosing should be done well in advance. otherwise, convince myself to do things I don’t really love”

●  15:50– Sitting in the grey zone is the source of a lot of suffering

●  15:15– The Zone Diet

●  16:55– “Regret: I regret the things that turned out badly, and that my gut knew from the beginning were a mistake.”

●  18:00– “Be you. The world will adjust.”

●  19:05– “If you only had one hour per day to work: what would you do? What would you eliminate?”

●  20:20– Be honest with yourself about what’s important to you and what you want to fit in

●  22:30– “What is the potential win on this?” - Do a cost-benefit analysis

●  23:45– Kayvon: “I have a hard time saying no to books and podcasts - to committing to content. So sometimes I’ll just focus on one topic or one author.”

●  25:30– Focus is powerful - Zero in on one thing

●  26:55–  What do you think about time management and resource management? Let us know!

3 Key Points:

1.  Manage your priorities, not just your time. Decide what you want to commit to.

2.  Eliminate the grey areas. You’ll have time to do what you love if you eliminate everything you don’t love.

3. Focus is powerful. Zone in on one thing at a time and follow it to completion.

Apr 20, 202027:27
7 - Eating in a Busy World

7 - Eating in a Busy World

In Episode #7 Kayvon and Daidiscuss eating healthily in a busy life. Tune in to learn how to plan ahead and track your feelings after food. You’ll learn a handful of simple tricks to keep you fuller, healthier, and more energized each day.

Time Stamped Show Notes:

●  00:40– Introduction

●  01:15– How do you eat healthily in a busy life?

●  01:40– Dai thinks that everything starts with having a good relationship with the foods you eat

●  02:05– How do I feel after I’ve eaten something?

●  04:30– “Going from a food to feeling; rather than feeling to food”

●  05:40– Certain feelings drive you towards food

●  06:10– A lot of people have a dip in their energy levels in the afternoon - leading them towards sugary treats

●  07:04– Make a note of how you feel 30-60 minutes after you’ve eaten something

●  08:55– “If you struggle with snacking, just plan ahead”

●  09:25– Keep healthy things in your bag that will sustain you for a couple of hours

●  10:50– What did Dai’s nutrition look like today?

●  10:07– Every second morning, he drinks a bullet-proof coffee

●  13:10– This morning he had a smoothie; later on a salad with some salad; a muesli bar with water. Tonight is likely to be steak with salad

●  14:20– “If you eat until you feel full, it’s likely you’ve eaten too much”

●  14:50– Is there a book or method that people can start with?

●  15:15– The Zone Diet

●  16:20– “Just try it for two weeks. Measure your food, even if it’s onerous. It'll teach you how to eyeball it.”

●  18:40– Drink 2-3 liters of water and try to have one big salad every day

●  20:05– What are the ways you try to make your daily diet healthier? Tell us in the comment section

3 Key Points:

1.  Start thinking about how foods make you feel once you’ve eaten them. Go from food to feeling, not from feeling to food.

2.  Plan ahead; keep healthy snacks in your bag.

3. Check out the Zone Diet to get a feel for portioning and how much you should be eating of each food group.

Apr 20, 202020:60
6 - Goal Setting - How to Fine Tune Your Internal GPS

6 - Goal Setting - How to Fine Tune Your Internal GPS

In Episode #6 Kayvon and Dai discuss goals: underachieving, achieving, and celebrating the victories. Listen in to learn how to make SMARTER goals, what to do when you don’t achieve them, and a simple strategy to achieve four major milestones a year.

Time Stamped Show Notes:

●  00:36 – Introduction

●  01:35 – Kayvon has started regularly beating his workout goals

●  02:20 – Suggests that he’s now underachieving: his body is outperforming his mind

●  02:50 – “We all like to sometimes we set the bar low”

●  04:00 – “It’s a cliche - but goals should be SMART”

●  04:40 – Combine short-, long- and medium-term goals

●  06:50 – “Have an audacious goal...but be flexible about how you get there”

●  07:30 – “The 12-Week Year” - break your year’s goals into 12-week chunks

●  08:45 – Having small victories keeps you motivated

●  09:06 – What happens when you don’t hit a goal?

●  09:40 – How do you learn, reset, and reschedule?

●  10:07 – When Dai doesn’t reach his goals, it’s usually because of a lack of planning and preparation

●  11:10 – Be realistic; do the work

●  11:35 – “Be your own GPS...calmly recalculate a route to your goal without blame or anger”

●  13:20 – Start with a “Why?”

●  14:22 – Set 12-week plans, four times a year

●  14:52 – Set a baseline: where are you now? Why are you setting this goal?

●  16:25 – Celebrate your successes

●  17:20 – Dai celebrates by having an “Eff-off from reality night” - disconnecting and vegging out

●  19:15 – Stop for gas so that you can go long distances

●  23:00 – Make sure that you’re rewarding yourself

●  23:22 – What are your goals? And how do you celebrate when you’ve hit them?

●  24:00 – Tell us about your goals and frustrations in the comment section

3 Key Points:

1.  Humans like to win. Set yourself up for small victories; celebrate when you achieve your goals.

2.  Know your baseline. Where are you now? Why do you want to achieve this goal? Make a record of where you’re starting from.

3.  Let yourself relax. You’ll go the distance if you give yourself time to refuel occasionally.

Apr 20, 202024:35
5 - Whole Life Fitness Manifesto

5 - Whole Life Fitness Manifesto

In Episode #5 Kayvon and Daidiscuss The Whole Life Fitness Manifesto, Dai’supcoming book. Listen in to learn about how health is holistic, what most people regret when they’re dying, and how to take control of your life in 30 minutes a day.

Time Stamped Show Notes:

●  00:40– Introduction

●  01:40– The Whole Life Fitness Manifesto

●  02:50– The book has taken a year to write from start to finish

●  04:00– Dai was morbidly obese as a teen and has worked in the health industry for 20years

●  05:20– “Twenty years ago, people didn’t know what obesity was”

●  06:35– Mind, body, and spirit are all connected: “If one is weak, they’ll all be weak”

●  07:30– “There are no more excuses...if you have a body, you can work it”

●  08:20– Excuses are bad habits - you have to own them and change them

●  08:40– Dai’s program involves 30 minutes a day of physical, mental, and spiritual health

●  10:00– Long-term lifestyle changes to support your life

●  10:20– “What do you need to be to live the life you want?”

●  11:30– What are some success stories?

●  12:00– Bronnie Ware- worked in hospice homes in Australia

●  12:50– Found the ‘5 Regrets of the Dying

●  14:15– People become more self-aware - they make better choices - when they're healthier

●  15:10– Dai was working full-time while he wrote his book

●  15:55– Dai’s biggest lesson? “The tribe is important. Community is key.”

●  17:00– Go one better than ‘just do it’ - switch to ‘just did it’

●  18:25– Results are what contribute to our happiness: everyone is task-oriented

●  18:50– Remember where you started: be able to track your progress.

●  20:45– We get caught up in the “should”; “didn’t”; “other people are”

●  21:40– Check out Dai’s community at

●  22:30– All of Dai’s work has grown out of the service he gave to the Sunday Fundayprogram

●  25:30– TheWhole Life Fitness Manifesto

3 Key Points:

1.  Health is physical, mental, and spiritual: everything is connected.

2.  Community is key. Having a strong community and tribe around you makes anything possible.

3. Remember how far you’ve come. Not how far you have to go.

Apr 20, 202027:04
4 - Power of Community

4 - Power of Community

In Episode #4 Kayvon and Daidiscuss the power of community. Tune in to hear about how different communities have had an impact in their lives, the ways that you can find community as alone entrepreneur, and for a chance to share your own experiences.

Time Stamped Show Notes:

●  00:33– Introduction

●  01:50– The power of community

●  03:00– “When you get people together, it’s remarkable what happens”

●  03:30– People love seeing their friends succeed

●  04:05– Crossfit - “It’s the community that keeps you coming back”

●  06:30– People rally and cheer each other on - Kayvon’s experience finishing a workout

●  07:40– Social networks allow people to escape geographical constraints

●  09:30– Mastermind group - creates accountability. Just knowing that the group is there.

●  10:10– What type of community would you like to plug into?

●  10:50– “Health-based communities - when you have the health you can pretty much do anything”

●  12:00– “Being an entrepreneur can be lonely...I love opportunities to connect”

●  12:45– Mastermind groups are a great way to connect and share perspectives

●  14:30– Dai’s process of admitting that he had a problem with alcohol

●  15:47– “Habit-related communities can be powerful”

●  16:18– Dai’s community helped him through the recovery process

●  17:10– Kayvon likes to surround himself with healthy people and entrepreneurs

●  19:00– “A community can help you deal with dark clouds around you and find clarity of mind”

●  21:08– What’s a community that’s had an impact on your life? Send us your answers!

3 Key Points:

1.  Community is powerful: people find it easier to cheer their friends than themselves

2.  Decide what kind of community you want to be plugged into which people make you light up?

3. Lone entrepreneurs can benefit from groups likeMastermind that encourage you to share perspectives and be accountable to each other.

Apr 20, 202022:53
3 - How Do You Make Success Happen

3 - How Do You Make Success Happen

In Episode #3 Kayvon and Dai discuss the question: “What do you do to make success happen?” 

Tune in to hear Dai and Kayvon’s stories about success, learn tips for finding your success pattern, and find out what calligraphy and karate can teach you about becoming great.

Time Stamped Show Notes:

●  00:35– Introduction

●  02:00– What do you do to make success happen?

●  02:40– Kay’s always seeking patterns and trends

●  03:50– Find your success pattern: know yourself and how you succeed

●  04:12– Kay shares an exercise for finding your success pattern

●  05:00– Write down examples of your successes

●  05:30– For each example, write down 2 or 3 methods or tips that you used

●  06:30– Analyse your list: what’s been useful to you?

●  07:15– Find the top 3 methods that you’ve used the most often

●  10:20– Define what success means to you: everyone looks at it very differently

●  11:00– “Success is going from one level to the next level”

●  11:30– Kayvon improved his penmanship with constant practice

●  14:20– “Success was going from ‘terrible’ to ‘not terrible’”

●  15:30– Dai took up martial arts: success for him was about constant practice and mentoring

●  17:50– “Look for the joy in pursuing perfection”

●  18:40– “Once you get a black belt in something, you can get a black belt in anything”

●  20:35– A belt is a reminder of the practice and discipline that success takes

●  20:00– What’s the one thing you’ve focused on so much that you’re now a ‘blackbelt’?

●  21:50–  Send us your answers - we love to hear and learn from you!

3 Key Points:

1.  Study your past to find your ‘success pattern’

2.  Success is progress, not perfection. Focus on going from one level to the next.

3. Success takes practice and discipline: putting in the hours is what makes you great

Apr 20, 202022:37
2 - Tao of K

2 - Tao of K

In Episode #2,  co-host Kayvon shares his story. He’s a medical doctor turned programmer, designer, coach, and creator of
Kayvon helps entrepreneurs to simplify their lives and businesses in order to realize their potential. Listen in to hear Dai and Kayvon discuss focus, transformation, and how to find fulfillment.

Time Stamped Show Notes:

●  00:40– Introduction

●  02:20– Kayvon’s story

●  03:00– Why he’s been nicknamed Rooster

●  04:50– Kayvon’s brand:

●  05:12– “Give yourself completely to what you’re doing”

●  07:55– When you focus on material acquisition, you lose focus

●  08:30– Kayvon was born and raised in Tehran

●  09:00– He’s lived in Vancouver for the last 16 years

●  09:30– Trained as a medical doctor

●  10:15– Realised that he couldn’t remain a doctor for the rest of his life

●  12:10– Always focused on learning and looking at life from different perspectives

●  13:10– Started teaching himself web design, graphic design, and programming

●  13:52– Created a business almost by accident - then started studying it!

●  16:00– “I found my tribe” among entrepreneurs

●  17:00– Kayvon helps entrepreneurs to focus, become productive, and realize their potential

●  18:50– “I love my life!... When you find your calling you’ll never work a day in your life”

●  20:00– What’s the first step toward fulfillment?

●  20:30– “Simplify and clarify”

●  21:00– Stop comparing yourself to other people

●  22:20– Start asking yourself the right questions

●  24:40– Focus, clarify, and decide what your real passions are

●  26:00– Ask yourself:  “What matters the most to me?”

●  28:00– Kayvon’s parents moved to Vancouver because family mattered most to them

●  30:10– In 2012, Kayvon started to make his mental and physical health a priority

●  32:45– He visited Dai’s Sunday Funday - a free Sunday workout

●  34:20– Made a New Year’s resolution to exercise every day of 2013 - and carried it out

●  37:00– Travel more; focus on his family; create content that helps people

●  37:40– Community, support and accountability made the change possible

●  38:20– What’s one question that people should ask themselves?

●  38:45– “It’s one year from now and you’re happy with the changes you’ve made in your personal and professional life. What are those changes?”

●  41:20–  Send us your answers - we love to hear what you think!

3 Key Points:

1.  The most valuable thing that you can give anyone is your full attention

2.  Simplify and clarify your life. Ask yourself what really matters to you.

3. Find a community to support you and hold you accountable to your goals.

Apr 20, 202043:00
1 - Tao of Dai

1 - Tao of Dai

In this episode, Dai shares the story of his journey from obesity and depression to becoming a health and fitness leader. Listen in to hear Kayvon and Dai talk health, personal transformation, and why it's important to “Embrace the Suck”.

Time Stamped Show Notes:

●  01:00– Introduction

●  02:30– “Am I living my life to my maximum capacity?”

●  03:20– The grandeur of nature pushes us to look for a place in the world

●  04:45– “Just before going to sleep is when I wonder about my place”

●  06:00– AquaNotes:“No more great ideas down the drain”

●  07:10– Exchanges with the people around us bring happiness

●  07:47– Dai shares his story

●  08:00– “My lifestyle changed when I was parents divorced”

●  09:00– “I consoled myself with things I had control over - food, video games”

●  10:50– Became morbidly obese as a teenager and was severely depressed

●  12:10– Brokedown aged 14 in front of the mirror - had a turning point

●  14:26– “I was not going to continue down that path”

●  15:02– joined a gym with a friend and started cycling every day

●  15:50– “I started enjoying my body...I started feeling really good.”

●  16:50– “I started believing that I could do the things I set my mind to.”

●  18:00– “I dedicated myself to helping people transform”

●  18:50– Lifestyle transformation - health is the most important thing in your life

●  20:15– “Health is not tied to’s timeless”

●  22:00– “Life gives you hints about your health...first a nudge, then a push, then a mac truck”

●  24:25– “It all starts with you...if you do the work you’ll get the results”

●  25:00–  Dai started selling fitness equipment and eventually built his own business

●  27:40–  “We get used to living in a state of ill health”

●  28:50–  “Equipment is not the solution”

●  30:10– You have to go back to basics...focusing on equipment is abandoning the solution

●  31:20– Visit Dai’sblog to learn more about his journey

●  32:50– What are the changes you would make in the next 3 years to increase your happiness?

●  33:30– Travel more; focus on his family; create content that helps people

●  36:00– What would your answer to that question be? Continue the conversation.

●  38:30– “Embrace the Suck” - Life will be joyful and easy afterward

●  39:03– “Get comfortable with feeling uncomfortable’

●  40:15–  Get in touch - tell us what you want to hear!

3 Key Points:

1.  Get comfortable with feeling uncomfortable

2.  Either make time for health or make time for illness: one of them is inevitable

3. Everything starts with you. Take responsibility, put the work in, and you’ll start to see change.

Resources Mentioned:

●  AquaNotes– Waterproof notes for those great ideas that come you in the shower

●  Dai’s Blog

Apr 19, 202041:04