Emily (00:00)
Hi everybody, how are you doing? Welcome back to Bubbling Out. It has been a while since I have recorded a proper solo episode. We have moved home, I have created a new office, now I have a standing desk. I'm not sure in the acoustics yet, so we'll find out in post-production. But yeah, this is the first time I've recorded here properly. Now it's been a while because I just haven't...

felt like recording recently. I've been doing lots of short form content. I've been interviewing lots of people and we had a backlog of guest interviews, which is so cool. Been doing all the things and I am working with a lot of amazing teams at the moment. that is taking up a lot of my time. But in the meantime, I have also set up a community called the Bubbling Out BTS Community and

I thought about this for a really long time, how to create a community that is low effort for everybody involved, including me, because I don't have tons of spare time, but also delivers a lot of value. So if you're in Web3 and crypto, you'll know Telegram is the place. And I think more and more industries are using Telegram because of its encryption and privacy and all those kind of things. But I started a community on Telegram. It's a channel.

So there's no noise, there's no back and forth, no constant messages and notifications. And my favorite way to deliver information is through voice notes. In fact, I started doing audio emails. So if you're on my list, you will have been receiving these and that's where the idea came from. So this community is really taking you on a deeper level as a leader, as a creative, even as a founder and entrepreneur, like to be honest.

most of the time to be a successful entrepreneur, you have to have a little bit of creativity. So I want to bring my creatives in. I'm a very creative human myself. And we're to be getting deep on nervous system regulation. Even though that's a bit of a buzzword, you might have heard a lot about this and I'll go into this probably in a different episode, but I just want to make sure that everybody who is in a leadership role, everyone who, and if by the way, if you're a founder, you're a leader automatically, you're leading a community, even if you're a team of one.

you're leading a community and you're leading a brand and you're leading a vision, right? So automatically you are a leader. So I just want anybody who is a leader, founder, entrepreneur, business owner, solopreneur to be resourced with the tools that they need to be able to lead their business from a regulated place. And regulated just means if you look into polyvagal theory, we're in a ventral vagal state. Calm.

socially engaged, feeling good, feeling relaxed, not in a state of fight or flight and not in a state of shutdown. Because when you're making decisions from a state of fight and flight or from shutdown, they're not the best decisions. And it's really hard to run a business from those places. So, and you'll also find that when you feel more regulated, life is just a lot nicer and a lot easier and you feel more alive in general. And I've actually

I think I've managed to achieve this in my life. Lots of people come to me and ask me and say like, you're doing really well. Like, what's the secret to this? In fact, I've had two new one-on-one VIP clients come to me because of this. They're like, you're doing all these things. Like you appear to be really happy and like healthy and optimized and high performing. What is the secret? And I was like, well, actually, yeah, life is good right now. And that's because I follow a certain set of rules. I'm a somatic practitioner. I'm constantly...

working on my own body and deepening the connection, listening to feedback. I work with my own practitioners, it's like a constant, constant work in progress. But because I've been doing this for the last two years, I'm now on the other end where I can actually say like, is how I did it. And that's what I'm sharing in the community and it's because maybe I'll create a course at some point. I have no idea yet. So in this

free community, you will get access to me in your ear. Maybe I'll post videos at some point. I'll just give you quick snippets of my life and insights of what's happening right now and what's working. Like the other day I shared a quick snippet when I came home from a dog walk and I was just really triggered, like super angry. And I sent myself a voice message about this because I process things externally sometimes. And I thought, other people should hear this and

in the community, a few people were like, wow, this is brilliant. I've never considered how to deal with this in the past. Maybe I'll try this in the future. And so it's really helpful stuff. And there's a group attached to it. So you can get in there. You can comment. You can chat to each other. Just really easy, low effort. So if you do want to join, I'll put the link below. Or you can join emilyrosdelara.com forward slash community. That simple. Now.

Today is an episode that was requested from the community and it's really simple. It's all about my daily routine. Like everybody asks me all the time, Emily, what do you do in the day? Because we hear you talking about all these protocols you do and we hear you talking about like optimizing yourself. So like, what does that actually mean? So I am going to walk you through that. Now I haven't got any props. Sorry. Was not that prepared, honestly, but I have written a list of things that I do.

So let's jump into it. Also, if you haven't dropped into bubbling out before, just FYI, this is a place for you if you want to fully feel like you're the best leader you can be, fully optimised when it comes to health, energy, stress, resilience, and with the skill sets that you need to thrive as a leader or a business owner. So welcome everybody. Now, in terms of what I do, let's start from

the First of all, I hate getting up in the morning. I wake up and I just want to go back to sleep. I don't know if anyone else resonates with me. Like I find this really hard. I find getting up to be like the hardest thing in the world. Even though I'm really driven and I have a real solid purpose in place, it doesn't make it any easier. It's something that I just have to do. And I have to, whilst I'm lying in bed, I actually start my routine. I'm like mentally rehearsing what's

the next step for me. So without falling asleep, this is what I try to do. Sometimes I fall asleep. I'll get Nikon, my little poodle, he, anyone who's a dog owner will know this, and I guess it's worse if you've got children, but he comes and sleeps in the middle between me and Antoine, and he's literally sleeping like this. And if you're watching on YouTube, I'm like upside down on my back with my hands in the air. And he's just sleeping in the middle like a human. And so...

I wake up and I'm like, oh, isn't it amazing that I've got this lovely dog child of mine and I smile. And this is a hack that I learned from Donna and Cheryl, who are coming on the show soon, who have actually, we've recorded a podcast. It's going to get published soon. You smile and sorry if you can hear Bow, he's just a background noise. You smile and that also increases happy hormones. And you think of why you're grateful to be alive. And I say to myself, thank you for another day.

Isn't this cool? Like, isn't this amazing that I survived overnight? Many people don't. And I'm here and then look, here's my amazing husband. Here's my amazing dog child. And my other one's downstairs barking probably. And I'm in this glorious house and the sun and there's food and there's fresh air. What more could you want? Okay. That's step one. Before I get out of bed, I remind myself of why it's good to be alive.

And even if you just did that, I feel like you would have a bit of a shift in your morning. So then I'll get up and also everything I'm going to tell you here is is like not what I do every single day. Like I'll try my best to do this every day, but it doesn't always fit in that way. If I'm running late, if I didn't want to get out of bed, maybe I'm having bed till nine thirty. I'll do bits and pieces of this, but this is like the general gist of what I do. So I'll get up. I'll go downstairs.

I don't look at my phone, by the way, phone does not come into play here until like I've had my breakfast and I'm sat at my desk. So go downstairs, brush my teeth. On my, what do I call it? Mirror. On my mirror, I've got an index card that's literally dying. I need to create a new one. It's covered in water, but it says three things. The first one is, what am I excited about today? What am I, what could I get stressed out about today and how will I handle this? And the third one is.

How can I help someone else today? So whilst I'm brushing my teeth, I'm thinking about these things. And sometimes I don't see it, like it's right in front of me and I don't look at it, but most of the time I notice it and I answer the questions. So I do that. That's one of my performance prompts. And then I will go upstairs and come in here onto my meditation cushion. And this all really depends on how active I feel actually. So if I feel active, I'll do something else, but...

Most of the time I'll come in, sit on my meditation cushion and I'll just sit there and I'll close my eyes. I'll just do some deep breaths. And what I'll start to do is I'll start to massage my ears and behind the back of my ears. And then I'll start to stroke down the side of my neck massaging, basically stimulating the vagus nerve. And then I'll do the same in my chest. And I've got a book coming out, by the way, guys, forgot to tell you, 28th of February.

I talk about this process in the book and there's links to all the videos. So bookmark that in your brain. And I'll tell you about later because I just remembered there's actually a video of me doing this. So I do that sometimes, not always. And then I'll go into the body. And what I mean by that is I'll ask myself, how am I doing today? I'll literally take deep breaths.

And I'll move into a space that feels comfortable in my body, in a body part. And if you've ever done a somatic practice, you'll understand what I'm talking about. If you haven't, let me know. Come and book one in. It's amazing. And I'll listen to that body part and just see what's going on today. Maybe I can't even get to that comfortable body part because there's anxiety in my chest. Okay, cool. High anxiety. What's going on today?

And sometimes I'm able to work through that feeling and I'll be able to bring it out and be able to process it. I won't go through the whole process here, but I'll go into it. I'll understand what the emotions are there for. And then hi, sorry about the dog. And then we will.

I'm just pausing here for a second to wait until he stops.

And then I will... Sorry, I'm looking up here because I'm thinking the dog was barking and distracting me. So I'll process the emotion. I'll ask it how it's feeling. I'll understand what the sensations are telling me. I'll see if anything's coming up in my subconscious. And then usually I will get out my notepad and pen. And this works for me because I'm directly either talking to my higher self or my subconscious, whatever you feel.

If you're woo, talk to your higher self. If you're not woo, talk to your subconscious. Same, same. I'll get out of pen and I'll say, higher self, please write through me in poetry and tell me what you need. What do I need to hear? What do I need to see? What do I need to speak? What do I need to do? So I'll write that out and then I will channel. I call it channeling because I actually don't think about it. It just literally writes like automatic writing.

And I'll write a poem and maybe I'll share some of these one day. I've got loads of them I'll write out a poem and It'll give me the answer a lot of the time. I have lots on fear. I have lots of scarcity That was a big block of me at one point. I have lots on health and Separation and all sorts of stuff lots. It's lots of trauma comes up really interesting way of processing but

The way I get into it is through the body and then we express it outwards. So if you'd like a training on that, let me know because that's a really cool process that I do. So I do that, get that out of the way. And then I set the intention for the day. I look at my vision board. I know it's really cliche, but it really helps me to really future focus. I look at my vision board. The first one in the middle is sushi in Japan for Christmas. That's already in progress. It's happening.

So I just imagined myself walking into the sushi shop, how that feels, what I'm doing, how I'm feeling, all that kind of stuff. You can do that too. And then I'll get up and I'll start doing Perry Nicholson's big six. And that is a lymphatic drainage exercise. It takes like two to, well, it can take as long as you want, but it takes maybe like two to five minutes. And I started doing lymphatic drainage because one, aesthetically, I felt like I had a really puffy face.

And two, because I've got loads of tattoos, not loads, but quite a few tattoos. And three, I have an autoimmune disease. I don't like to call it disease. I just think it's it's something that's happening right now. It's a phase. I don't like to put too much emphasis on the word disease, but at the moment I have an autoimmune disease called Hashimoto's and it's in remission, but it pops up every now and then. And I'll go into that in a minute, but.

This just helps to detox the body, move the body through. And I also do sauna baths as well with Epsom salts to help with that. So if you're interested in doing lymphatic drainage or getting started, Perry Nicholson's Big Six is really, really easy to do. You just start at the top of the body and then you move down. It's lots of tapping the body, like not tapping the body. How would you say that? Cupping the body and tapping it all the way down. yeah, speeding up the lymphatic.

lymphatic system for yourself. So if you feel like you are sluggish, if you feel like you're dealing with brain fog, if you have sluggish digestion in any way, I would go and Google that and try it because it's fab. So I do that maybe three times a week, four times a week. And then I do a big shake, I shake out the whole body because it's great for lymphatic drainage, but it's also great for down regulating the nervous system. So I do all that. And then

I pop on downstairs and I have a big glass of water with lemon and in that I put a powder, L-glutamine, so I think it's like 5,000 grams, really high amount with collagen for gut health. I take that every single morning and it really, really helps me. I'm on a current gut healing protocol at the moment, so that really helps. Then I jump in the shower. Now, you might notice something about me here and that is I don't waste time.

Everything I do is optimized in a way that works for me. it's not optimized in terms of like a robot robotic, like a masculine way, like this is so structured, but it's optimized in terms of like, when I go in the shower, I do something at the same time. when I go in the shower, it's, it's similar to habits, stuck in, right? When I go in the shower, I do DMT breath work. DMT breath work is a form of breath work that helps you to

in terms of the science I actually don't know but it helps to also down regulate the nervous system and activate your energy and I use it as an energy generator I'm just going to mark that there for you when you're editing because Bao is barking a lot sorry

Okay, I'm going back to it. So I use that as an energy generator. So it's a lot of breathing in through the nose and out through the mouth, in through the nose, out through the mouth in a specific way with breath holds. So if you've ever done anything like Wim Hof, kind of similar to that, just not as long. It's not like 12 minutes. I do it like six minutes and I do three rounds. So that helps me to generate energy and it helps to down regulate my nervous system at the same time. It's very impressive. So I do that, get out of the shower.

I do a dry body brush. So if you've ever used any of these, maybe in a spa or something, it helps to reach the lymphatic system on the top layer. So when you're doing all the big six, it's like deeper lymphatic. I actually have studied lymphatic drainage a lot and I was actually a qualified practitioner and all the science has like gone out my brain. So sorry if this is not factually correct, but the brush helps to simulate the top layer and it just helps to.

increase your circulation in general. And it also is really good for the skin, like exfoliating, I can't speak, exfoliating the skin. And it also just helps to wake you up a bit more. So notice like everything I'm doing here is like, I'll notice my body, check in with it. And then we start a routine to generate energy. And this is all part of the generating energy routine.

Whilst I'm doing that, maybe I'll listen to something around manifestation or I'll listen to my playlist. Like I have a daily morning playlist and I add to it all the time, which I can share the link if that's interesting. Because music is my go-to for generating energy as well. So we're generating all this energy. And by now I'm like feeling good, feeling awake. If I felt like shit before, everything's good now. Right? You can let you go from I feel rubbish to I feel good now.

And we're just getting started here by the way. So feeling good, body brushed, putting on my favorite body lotion, starting out my hair. And then it's time to go for a dog walk. So optimizing time here because I don't have loads of time. It's probably like 10 AM now to be honest. I don't get up that early. But I probably have calls at 11 usually. So I will get Nikon ready. Whilst he's ready, I go and put in some nitrate free.

I don't know what else it is. It's like nitrate free, everything free, organic bacon from the butcher down the road. I put that in four slices, done. Then I take Nikon out. And the reason I take him out straight away is to help with my circadian rhythm. And also it just sets the tone for the day. I love being outside and we live in the nature now. We live like next to the fields and the horses. And it's like, honestly changed everything for me. And so

If you've ever listened to Mel Robbins, you'll know that there's a really interesting rule for helping to balance your circadian rhythm. And that is the morning sun. Getting out there. And I follow her five, 10, 20 rules. So we need five minutes in the sunshine. We need, sorry, we need five minutes of sunlight if it's sunny. Right? You've got your fill. You're good. You need 10 if it's cloudy, and then you need 20 if it's raining.

which is like counterproductive really. You don't want to be outside for 20 minutes when it's raining, but I have been known to do this. And the reason we want to do this is when you wake up, your melatonin heavy, right? So you've got lots of melatonin in the body. You want to stay asleep. That's why it's hard to get yourself up in the morning. Now, naturally over time, there's a small increase of cortisol in the body. We want to optimize that.

So when we get out in sunlight, it actually speeds up this process, reduces the melatonin, increases the cortisol. Brilliant. And then there's something called, I can never say this, adenosine, I'm looking at my notes, adenosine, right? So we have adenosine and if we have caffeine within 90 minutes of waking up, we actually, I think we reduce it. I'm going to look and double check this fact now.

because this is important. Yes, so the adenosine needs to rise so that you can continue to benefit from the side effects of caffeine. I'm going to start this again. If you can edit this out, that'd be brilliant from when I first started talking about any kind of adenosine. so you've increased the cortisol, reduced the melatonin, and then there's another hormone that comes into play, which is adenosine and

We now want to ride this cortisol wave. So as soon as I get home after the dog walk, I will have a high protein brekkie and then I'll make a coffee. So by the way, all of this is literally within 90 minutes. So then I'll make the coffee after my protein brekkie. So my blood sugar doesn't completely nosedive. And that means that the adenosine levels rise, which helps to keep you more alert throughout the day. I did it. I explained it well, I think. Now, if you want to go check all these stats, please do.

This is an Andrew Hooberman stat, so it's out there on the internet. So yes, I make the coffee, I have my protein brekky, and then we're about ready to roll. And then I'll come to my desk, and the one last thing that I do do is I use this amazing productivity planner here. Let me grab it.

It's literally called Productivity Planner by Intelligent Change. And it's the only productivity planner that I have ever stuck to. It's so easy to use. literally has, I imagine if it's similar to the bullet diary, but it basically has. Let me find, I'm going to find a page that I haven't written on. So here it's got like these little circles.

that you can use with Pomodoro. So it's like each circle represents one cycle of Pomodoro. It's so easy to use and it only lets you set five tasks for the day. So you have to be really, really intentional with your tasks. So that's what I do. That is my big bloody morning routine. But what I will tell you is I don't follow this all the time at all. A lot of the time I'll wake up late. I will have things that I need to do in the next hour. I literally refuse to do my

I literally refuse to not have a morning routine. I can never ever go straight to work. That is just like not how I roll. But if I'm really short of time, I'll get up. I'll jump straight in the shower and do my breath work, listening to my meditation or my affirmation or my manifestation, whatever it is, visualization that I want to do. I get out, I'll do the body brush to help me feel more awake and tingly. Then I'll get on my dog walk.

have my protein breakfast, make the coffee, boom, at my desk, can do that in an hour. If you don't have an hour, you probably don't have an hour. You can just chop and change everything. So maybe if you have to drive somewhere, take the kids somewhere, do a bit of breath work, listen to a manifestation on the... I was gonna say on the tape in the car. You don't have tapes in cars anymore. On your bloody YouTube, right, in the car. So, yes, you can mix and match all of these. One thing I will mention as well is my...

Nutrition is like extremely important to me. If you have an autoimmune disease of any kind, you'll know that nutrition and lifestyle is the game changer. You can either decide to be on medication forever or you can change your life. And six years ago, I decided to change my entire life. I've not taken medication since that's the best thing. I actually never took any medication for this, but in general, don't ever I don't even have paracetamol in the house like

We don't take them unless like we're dying. That is how I believe we should work because I truly believe that we can heal our bodies. Like our bodies are made to heal. We need to stop covering up symptoms and start dealing with the root cause. And that's, that's what I'm focused on all the time for myself. Now I follow something called the autoimmune protocol. I do it in full. It's really, it's not hard, but it's like, it's a big protocol.

I do it three months a year. And that means removing any inflammatory products. So everything's grass fed, only the highest quality meats and fish. It's no grains, no gluten, no wheat, no sugar, no dairy, and no nightshades. And no beans on the goons either. So I remove all these things.

because they put a strain on the body when your body's trying to heal. So the goal is to just remove things that might cause a reaction in the body to get your body back to kind of homeostasis. And then you can start adding things in again. And so I'm a moderated AIP. I know what triggers me by now. I just do it to kind of like give us a clean slate every year. And it's helped me to eradicate the Hashimoto's and well.

Hashimoto's symptoms that were coming up for me and my Hashimoto's markers went right down that means like in the blood you can't see them anymore. Sorry about that, so barky at the moment. So yeah that pretty much healed my Hashimoto's symptoms and for me it's easy now to do like I don't find this a hard thing to do. One second just pausing because my monitor has broken.

Let me see if we're still here. I'm going to clip that as well.

Yeah, so for me, it's pretty simple to do because I've been doing it for so long and I've had, I've worked with practitioners on this. Like it's not, it's not easy ride, but now it's moderated. Like I just don't eat nightshades. I don't eat gluten. I can tolerate gluten by the way. I just don't on purpose. I just know it's not good for me and dairy. That's it. It's, it's not too difficult for me to do. And you have to also add in your lymphatic drainage. This is why I do all of it. Lymphatic drainage, L-glutamine.

parasite cleansers, I do those every now and then around the full moon, doing all the somatic and nervous system work. I have a really strict, actually I wouldn't say it's strict, hang on.

I wouldn't say it's strict, I would say it's disciplined. And my biggest fear in life is not being able to do the things that I really want to do in life. And that starts with being super healthy and super active and strong. And it's nothing to do with aesthetics, it's all to do with feeling good. I don't really call it biohacking, I just call it like feeling good. Although I do like biohacking every now and then.

For example, I'm going to build a gym in the garden in the summer with a cold plunge. So that kind of stuff. I'm just really focused on optimizing my health. How can it be good? How can I prevent injury? How can I recover quickly? How do I feel right now? Right. And I don't do crazy workouts like my husband, he's training for his first Ironman. I don't do that shit. I do Pilates, I do yoga, I do mini band workouts and I go for a run every...

once a month or something like that. And I stay the same and I stay lean and I stay strong and I feel good. So it really is about all this stuff that I've just told you, it works for me. And I have a real focus in life. Super, super focus on longevity and living my best life. Like that's all I want to do. I have big dreams. So I have to feel my best so can do all these big things. So before you start these kind of rituals,

I want you to have a think about why. What is important to you in life? Is it important for you to feel healthy and strong? Or is there something else that's going on for you? Really have a think about why this kind of thing might support you and maybe have a think about what isn't supporting you right now. For example, do you not have a routine? Like, do you go straight into work and how does that make you feel? Maybe that works for you. Maybe it doesn't. Is there something else that you'd like to do?

And maybe today you can change 1 % of what you do. Not 1%, that's quite difficult to work out, but change one thing that you do. Maybe it's just having water with lemon before having a coffee. Maybe it's having a bit of protein at breakfast instead of toast. Just making, like they used to say in the UK, healthier choices. Used to be all over the marketing for food, make a healthier choice. Don't have Rice Krispies, have oatmeal.

I don't know. Anyway, that's how I'm starting to see it though. It's like if you want to lead companies and you want to build businesses, you have to feel good. Otherwise, it's fucking hard. Like, do you want to make it easy or do you want to make it hard? It can either be hard now and easy later, or it can be hard later and easy now. Because when you're toast for brekkie and you're not getting much sleep, it feels easier to do that right now. It feels comforting and nice, but it's definitely not going to be easy later. So keep that in mind.

If you've got any questions at all, reach out to me. Come and join the Telegram channel. It's fun. I put lots of insights down like this, much shorter, like five minute clips around similar topics. I'm currently finishing a certification at the moment, like a really big one around embodied processing and deep nervous system work that I've been doing for the past year and a half. I'm constantly learning and upgrading my knowledge there. So I drop lots of insights in there.

And I also share lots of things about what I'm working on with my clients. So my clients are all teams and leaders in those teams and business owners of these teams. So we go through all the things that teams go through. things like ego and personality clashes and communication issues and inability to manage nervous systems, which leads to burnout for everybody and dealing with being in fast paced industries and

lack of processes, like so many things that we deal with that I share in this community because it happens in the moment. I don't obviously share anything confidential, but I share conversations that I might have, or at least I give a bit of context around conversations that I might have. So it's very interesting. I want you to get in there. If that's not your jam, no worries, come and jump on my email list. You can actually get my energy booster, which is really nice.

It helps you to understand this might actually be good for you before you start doing the rituals. Understanding what's draining your energy and what you can do instead. Most of the time you don't realize, but there's many things draining your energy constantly and it's not what you think it is. So go get that. It's, I'm going to try and think of the link off the top of my head. I can't remember what the link is. I'll put it into the description, but go get that. And then you can jump on the email list and then you'll get my emails instead. So.

Oops, sorry. The screen went blank there. So go get all the things, jump in wherever you need to, because all I want to do is help everybody who's leading the team, leading a business to have the best experience whilst doing it. It doesn't have to be hard and listening to your nervous system is usually the best strategy. So I want to help you to do that. So jump in there and I will be back with another episode soon. I hope you have a wonderful day and

Have a great stop. I hope that you have a wonderful day and I will be back soon. Bye.