Ever feel like you’re running out of day before you run out of drive? Like there’s more you want to do and be, but your energy, focus, or sheer capacity just isn’t keeping up? For over half a century now, I’ve been on a relentless quest – exploring ancient wisdom, the modern science of high performance, and the deeply personal art of living a full-throttle life, fully engaged and on purpose.

This journey has led me to a profound understanding of concepts often dismissed as “woo-woo,” like Chi flow and meditation. Yet, I’ve found them to be profoundly practical, real-world paths to unify mind and body, connect more deeply with our shared humanity, and find a true, resonant harmony with the world around us. This essence of “Chi” – that vital, flowing life force – isn’t some abstract concept; it’s the palpable common thread woven through so much ancient wisdom. You can even feel its power in something as seemingly simple as sound.

Practices like focused breathing, using sound for healing, and relieving tension aren’t New Age fads conjured out of thin air; they are powerful tools humans have intuitively used for millennia to influence their physical and mental states. Today, there’s a thrilling resurgence of interest, with researchers seriously investigating sound as a holistic alternative for everything from chronic pain relief to, astonishingly, potentially even influencing the behavior of cancer cells. It’s a field that deserves our attention.

From Dreamer to Discipline: My Early Explorations

My journey into self, into understanding these energies and the power of focused thought, began at a surprisingly early age. I remember as a young kid, I didn’t mind spending time by myself; I was naturally a thinker, often lost in my own internal world. Mom used to lovingly call me “just a dreamer,” referring to someone often lost in their own thoughts, staring off into the distance.

My first formal introduction to focused, intentional thought, although I didn’t recognize it as such at the time, was during the deep breathing exercises required in the dojo before martial arts training. I didn’t understand meditation, and what was being asked felt alien, so mostly I just went through the motions, breathing deeply because I was told to. But something about that disciplined breath, that forced quiet, planted a seed.

This early, abstract exposure to focused breath and internal quietude laid subtle groundwork. Then, by accident, I found a book in a second-hand store in Costa Mesa, California, that profoundly captivated me. It was “Zen Flesh, Zen Bones,” translated from Japanese and written in the 13th century by the Zen master Mujū. I was fascinated by the 101 simple stories about Zen principles, many of which I have repeated countless times over my life, lessons that began to quietly shape my perspective on mind, reality, and perception.

A few months later, that early fascination and restless spirit led me, at 19, to Hawaii with a one-way ticket. I had a grand total of $37 in my pocket and absolutely no plans other than to simply get there. Yes, I had huge cojones even back then! There are probably still a couple of vagrancy tickets with my name on them from sleeping on the beaches during those first couple of weeks after landing. Despite the uncertainty, I remember finding myself falling into deep thought and what felt like natural meditation while observing the tide pools and the tiny sand crabs that lived there, close to where I eventually found a place to live in Ewa Beach. While in Hawaii, I also picked up a copy of Sun Tzu’s “The Art of War,” adding another layer of strategic thinking to my internal world.

It was around this time, working as a fry cook, that I met Alan, an old hippie surfer dude who had a surprising depth of wisdom. Alan said something that profoundly changed my life, something that echoed the Zen stories I’d been reading. He said, “You know, if you want to change anything, you just need to see it for what it is, experience it – I mean, close your eyes and feel it – and decide, ‘I don’t want that.’ And just like magic, that bullshit just disappears.” That simple, powerful idea – the ability to confront something, feel it fully, and then consciously decide against it, thereby dissolving its power over you – was revolutionary. When I got back to the mainland about a week before my 20th birthday, I began actively exploring concepts like hypnosis and self-actualization, seeking practical ways to implement that powerful principle of internal change.

This early, sometimes chaotic, exploration into the mind, philosophy, and self-discipline set the stage for everything that followed. Look, I can tell you firsthand, based on my own life’s journey, it can take a lifetime to process and overcome the trauma experienced in childhood. But if you want to have a quality of life – the kind of life where you want to be present and vibrant for your grandchildren and eventually your great-grandchildren – you absolutely need to work on yourself from the inside out. And that healing and growth starts, always, with what you choose to think about.

My more focused journey with meditation linked back to martial arts – a path I walked for decades, exploring a dozen different styles. Each style and instructor wove another invaluable thread into my personal tapestry of ritual, discipline, and understanding the mind-body connection.

However, it wasn’t until I hit around 65 that I truly got deadly serious about meditation and mindfulness as a daily, non-negotiable practice. The impact was immediate and nothing short of profound. Suddenly, my focus didn’t just improve; it sharpened like a newly honed blade. I was simply getting more done, with less effort. I realized that consistently pairing meditation with deep breathing techniques and focused stretches didn’t just make me feel better; it quite literally supercharged my quality of life, giving me access to reservoirs of energy and clarity I hadn’t consistently tapped into before.

My Non-Negotiable Daily Habits for Relentless Energy

Now, at 71, yes, I have the occasional ache or stiffness – that just comes with the territory of decades of rigorous physical activity. But mostly? I still possess genuine agility, and far more significantly, I can launch into my day before the sun even thinks about rising and go hard with intense focus and stamina well into the evening. We’re talking twelve, sometimes fourteen hours of productive, driven energy. Unless life throws a truly monumental wrench in the works and gets me emotionally hijacked, I stay driven, dialed in, and purposeful. This is a stark contrast to many friends I know, who live more sedentary lives and often find themselves wiped out after just a few hours of activity.

This level of sustained energy and focus didn’t happen by chance, and it certainly didn’t happen overnight. This is something I intentionally cultivate through conscious habits designed specifically to squeeze more quality and productivity out of each day. It started with that simple, powerful decision years ago: I wanted more – more energy, more focus, more life. To get it, I knew I had to fundamentally scrutinize everything I allowed into my body and my mind.

First, water. It’s all filtered. Carbon filters on every showerhead. A double-filter system for all drinking water. And then, a third filter directly on the coffee pot for my essential morning brew and the green tea that fuels the rest of my day. Packaged and canned foods? You’ll find barely any in my house. I prioritize growing my own vegetables in the garden whenever possible, connecting directly to the source of my food.

Beyond fuel, my daily ritual is non-negotiable. I wake up, splash ice-cold water on my face – boom, instant physiological and mental reset. Then, prayer. Starting my day overflowing with genuine gratitude for the sheer gift of another shot at life. Next, journaling – a complete brain dump of yesterday’s events, this morning’s mood, anything that’s nagging at me, or any thoughts that need capturing. It’s an emotional purge, a vital way to clear the decks and create space for focus. Kicking off my day with this sequence has been an absolute game-changer for my energy levels and mental clarity.

And yes, I recently dragged myself back to the gym after a hiatus – we’ll see if this time it truly sticks (laughs!). I’ve even developed a deeply personal tool, something I call “Life Sync Audio Baths.” They’re short, hyper-focused audio experiences, almost like guided visualizations combined with specific frequencies, that do some pretty remarkable things for shifting my state of mind and energy. It’s my own little creation, born of experimentation, and it’s consistently proving effective. Oh, and I eat organically and cook pretty much everything from scratch. Seriously, if anyone reading wants to gift me a commercial dishwasher, I wouldn’t say no – washing dishes by hand after cooking every single meal definitely sucks ass!

The Four Corners: Pillars of a Forged Life

This intentionality isn’t limited to diet and routine; it extends to what I call consciously “reaching out to the four corners of my life”: Mental, Emotional, Spiritual, and Physical. When I actively and mindfully nurture these four core areas, especially at the start of my day, everything else seems to just click into place, creating a state of balance and readiness. These are my essential pillars:

• Spiritual: I am a man of deep faith. My day begins with prayer, gratitude, and immersing myself in studying the Word. This connection isn’t just a habit; it is my absolute bedrock, the foundation upon which everything else is built. But spirituality is also fundamentally about understanding your place in the world and embracing your unique purpose. For me, that purpose has crystallized in a program I’m now pouring my heart and soul into called “Forged Life.” The mission is explicitly to reach at-risk kids aging out of foster care – those 15, 16, and 17-year-olds who are about to face the world alone – and arm them with essential life skills, unwavering support, and a fundamental belief in their own worth and potential. It’s me, drawing on over 50 years of hard-won experience and sometimes painful lessons, desperately trying to make sure these incredible kids don’t have to stumble through the darkness and uncertainty I once did. That, more than anything, is purpose igniting unstoppable passion.
• Emotional: My journal is my emotional workshop, the safe space where I process everything. If something is eating at me, or if I have an unresolved issue with someone, I absolutely do not let it fester. I believe in confronting it directly and kindly. I reach out: “Hey, this is bothering me, can we talk about it?” Getting things off your chest, having those difficult but necessary conversations, is absolutely crucial for emotional health and clearing mental clutter. I learned this lesson the hardest way imaginable. My younger sister and I… our last words to each other were ugly, harsh, and awful. She passed away unexpectedly about a year later, and I never, ever got the chance to fix it, to make it right, to say I was sorry and that I loved her regardless. That is a heavy, heavy weight to carry, a responsibility born of regret. All I can do now is try, every single day, to forgive myself and let it go, as much as one ever truly can. That raw, enduring pain indelibly taught me the vital, life-or-death importance of emotional honesty and communication.
• Mental: This is where I truly get to geek out. Daily reading isn’t optional; it’s a necessity. Audiobooks are fantastic, especially when I follow along with the text simultaneously – I can absorb information at blazing speed that way. My Audible library? Packed with over 200 books, predominantly focused on personal development, leadership, and business strategy, but also encompassing history and philosophy, which I find absolutely riveting and mind-expanding. You have to consistently challenge and push your mind. Brain games are also a favorite – Luminosity is great, but I’ve got a whole arsenal of apps and exercises I adore. Keep that mind sharp, engaged, and growing!
• Physical: This dimension is about far more than just pumping iron or hitting a treadmill. It’s fundamentally about consciously and intelligently fueling and maintaining your body. Your body isn’t just a vessel; it’s a high-performance bio-mechanism of incredible complexity and capability. And what you put in, you absolutely get out – period. I am living, breathing proof of this principle. At 71, if a demanding deadline requires a 20-hour marathon session of focused work, I can physically and mentally lock in and deliver with unwavering intensity and clarity. That capacity isn’t solely a result of meditation; it’s the direct outcome of years of consistently using clean fuel and understanding my physical self.

Speaking of the physical and pushing through discomfort, my kids sometimes tease me about my approach, saying I’m like Rambo because I don’t immediately run to the doctor for every ache or sniffle. When they were younger, they would compare me to Rambo because I would literally just patch myself up and push through. I would just deal with the pain because, as I learned from a martial arts instructor who used to emphasize ice-cold showers – a practice I honed under a garden hose on our patio (people thought I was crazy!) – ancient masters used this to discipline themselves. The idea was that discomfort is not pain, and even when you hurt yourself, it doesn’t necessarily mean you’re damaged. And even when you are damaged, like a cut or a bruise, it rarely means it’s life-threatening. This philosophy stuck with me.

Like the time I had an issue with my knee, and the doctor wanted to give me a steroid shot. My question was simple: “Will this heal my knee issue?” His response was direct: “No, but it’ll help you with the discomfort. It’ll take the pain away.” I replied, “So it doesn’t do anything to heal it?” “No,” he confirmed. “Well then, I don’t want it,” I said. I simply don’t want chemistry in my body if it’s not going to be positively contributing to healing. More recently, I had an infection on my finger from a black widow bite. It swelled up aggressively. They gave me antibiotics, which I took religiously, four times a day – no problem. And they did help within a few days to shrink the infection. But the core principle remained: I can deal with pain, I can deal with discomfort, but I don’t want to put “stuff” in my body that might have negative side effects if it’s not actually addressing the root cause. Just because it hurts doesn’t mean it’s permanently hurting or damaging you. You often just need to make friends with the pain, be okay with the discomfort, and walk through it – mentally and often physically.

Going back to fuel – what you put into your body isn’t punishment; it’s empowerment. People often think of eating clean as deprivation. It’s not, especially when you learn to truly appreciate the flavors of real food. You gain an appreciation not just for health benefits but for the sensory experience. It’s not about slamming food down your gullet; it’s learning to savor the delicate flavor of perfectly cooked broccoli with a whisper of light cheddar, or the crispness of green beans, or the rich texture and tangy flavor of homemade ranch dressing or a balsamic vinaigrette. It’s appreciating the contrasting textures and vibrant flavors of fresh tomatoes, olives, and green onions mixed together with an amazing avocado dressing. When you truly appreciate these natural flavors, eating healthy isn’t punishment; it’s a joyful act of nourishment.

And with all that being said, hey, every once in a while, you just gotta let yourself have fun with food! My favorite cheeseburger that I rarely eat is a Quarter Pounder from McDonald’s. Do I eat it often? It’s pretty rare, but every once in a while I will because it takes me back. Or even better, a Big Mac! Doesn’t happen very often, but man, when I do, those potentially 1600 calories in the sandwich and drink are definitely worth it to feed my soul and provide a little moment of pure decadence! It’s not “cheating”; it’s just making sure you know that if you eat clean and fuel your body optimally most of the time, you will get maximum performance. And if you indulge every once in a while? That’s not cheating; it’s just life, man. You’re just enjoying it. So enjoy it all. Enjoy eating healthy and clean, and enjoy the incredible vitality and performance you get from it. Take it all in and make it your own balanced approach, but please, have fun with it! Never, ever see fueling your body properly as punishment. That’s why diets fail for so many people – their perspective is that they are taking something away that they love (food) so they can achieve something else (like losing weight). But this is about living a better quality of life, a life bursting with energy and presence. And what better quality of life is there than being able to occasionally dig into something truly tasty like a banana cream pie, a hot fudge sundae, or a warm Krispy Kreme glazed donut with a hot cup of coffee? Holy crap, there’s nothing better than those simple, joyful moments!

Your body is a high-performance bio-mechanism. What you put in, you get out – period. It’s about actively avoiding the garbage and making wise, informed choices about diet, rest, and movement. There’s an old saying that resonates deeply with me: “In the age of information, ignorance is a choice.” I believe that 100%. You consistently put garbage into your body, and you will inevitably get garbage performance out. It’s as simple and unforgiving as an input-output equation in business: use crappy materials, get a crappy product. The better you fuel, feed, hydrate, and appropriately challenge your physical self, the longer it will last, and the more quality, vibrant energy you’ll be able to wring out of it, not just today, but for years to come. Every single part of your life demonstrably improves when you take radical, proactive responsibility for your physical well-being.

Beyond the Basics: Exploring Holistic Power

Beyond the Four Corners framework, I continue to explore practical holistic approaches. As I mentioned earlier with the “Rambo” comparison, I educate myself on methods that have been effectively supporting human health for thousands of years. If I feel a cold coming on, for instance, I do my modern version of what my ancestors might have called a “steam tent” – intense, directed steam inhalation. While they might have believed it dispelled evil spirits, I understand it’s scientifically supercharging the immune system by increasing circulation and cranking up white blood cell production in the respiratory passages. That, combined with consciously flowing my Chi and practicing deep, oxygenating breathwork, floods my system with vitality and significantly amplifies my innate immunity.

Just recently, I experienced this firsthand with a persistent, nagging ache in my leg. I had already been experimenting with meditating to binaural beats and specific sound frequencies. I found a particular track on YouTube designed for healing frequencies, listened for just a few minutes, and—I kid you not—the pain completely vanished that day. I’ve been experimenting consistently for weeks now. If I skip listening to that specific track, the dull ache creeps back within about 36 hours. I listen again, and it’s gone. I don’t fully understand the intricate mechanisms at play, but I’m certainly not about to question results that are this immediate and effective. It makes perfect sense to me why this field of energy and sound-based healing is exploding with serious research.

The Ultimate Secret: It’s Your Choice

So, after sharing all this – what might sound like my “babbling” about routines, philosophies, and decades of trial-and-error – here is the core, undeniable truth I’ve come to live by: Your quality of life is not a matter of luck or circumstance; it is overwhelmingly, fundamentally, a choice. It begins and ends in your mind – specifically, what you consistently choose to think about and focus on. Those dominant thoughts inevitably drive your daily actions. And your daily actions, performed consistently over time, compound into your ultimate results and the quality of your life experience.

If the result you are chasing is a richer, more vibrant, more energized, and more impactful quality of life, then it all begins with the conscious, deliberate, never-quit choice of what you allow to occupy the most valuable real estate you possess: your mind.

Your Daily Practice for Relentless Energy & Purpose:

• Master Your Mindset: Recognize that where the mind goes, energy, focus, and action follow. Choose your thoughts with intention. Understand that overcoming past challenges and building a quality future starts with internal work, beginning with your thoughts.
• Establish Powerful Morning Rituals: Start your day with purpose. Incorporate practices like prayer, gratitude, journaling, meditation, or movement to clear your head and set a positive trajectory.
• Fuel Wisely & Cleanly, with Appreciation: Prioritize clean water and whole foods. Learn to appreciate healthy flavors. Embrace occasional, joyful indulgences as part of a balanced, abundant life.
• Nurture the Four Corners Daily: Actively invest in your Mental, Emotional, Spiritual, and Physical well-being. Be honest in your emotional processing and communication.
• Explore Holistic Tools: Be open-minded and courageous enough to experiment with practices like sound therapy, breathwork, or energy work. Educate yourself on holistic alternatives.
• Take Radical Responsibility: Understand that you have agency in how you respond to discomfort. Your quality of life, energy, and output are the results of your daily choices.

Choose wisely, choose intentionally, and most importantly, never quit on the process of building your best self.