3 Ways to Boost Your Energy and Immune System

Health Tonics

Last week I shared with you a method for creating meaningful behavior change. This week I want to share some further practical advice, this time around boosting your energy and your immune system.

All three of the tonics listed below are designed to keep your body in balance and ward off stress-induced illness. Add them to your daily routine and enjoy the benefits that come from having more energy.

Daily Squeeze

Squeeze up to half a lemon’s worth of juice into a mug. Add a teaspoon of honey and fill the mug up with boiling water. Have this as you first drink of the day. It is a great anti-inflammatory.

Turmeric Tonic

This is another, more powerful, anti-inflammatory and immune system booster. Have a small glass of this daily. Note that your body absorbs turmeric better when ingested with black pepper so sprinkle some ground pepper into the glass.

Add 50g (quarter cup) sugar, or preferably honey, and 60ml water to a pot and heat on medium until dissolved. Remove to cool.

Pour the mixture into a 1 litre bottle or jug and add 180g (three quarter cup) of squeezed lemon and 500ml of cool water.

Use a juicer that can masticate and grind an unpeeled, chopped 5cm piece of ginger. This should yield 2 teaspoons of ginger juice, add to the bottle.

Do the same with 12 x 5cm pieces of turmeric root to yield 120ml (half a cup) of juice. Add this to the bottle.

Screw on lid and shake the bottle well.

Chia Fresca

This is an energy booster and your body will slowly absorb the chia throughout the day. The best time to have this is at the start of the day before going for a run or gym session.

Combine 1 teaspoon of dry chai seeds with half a glass of cold water. The seeds absorb 9x their weight.

Stir the mixture a few times over 10 minutes to ensure they don’t clump together as they swell up. After 10 minutes they should form a gel that has the consistency of yoghurt.

Add half a lime’s worth of juice (2 teaspoons) and 1-2 teaspoons of xylotol or agave syrup to sweeten. Drink immediately.

How to Create Meaningful Behavior Change

No matter when or how strongly motivated you are, behaviour change is hard. The best of intentions can still lead to a low probability of turning a decision to adopt a new habit or break an old one into a long term behaviour.

How do you go about making change stick?

Today I’m going to share with you two mindsets that can help significantly and also give you a methodology for making behaviour change that I’ve successfully tested.


In my case my overall objective was to build up a regular yoga practice and I decided to do 100 yoga sessions as a means to make it a habit. The key word here is ‘practice’: change is not a one off event, a lever you pull down one day and it then stays down indefinitely.

Building up a practice requires conscious commitment in three stages.

In the first stage I made the decision to increase my mindfulness and overall well being. I also chose to do so through yoga. I did contemplate building up my running regimen or joining a gym again, but decided that yoga was the best approach.

The second stage was all about doing the work: the hard slog of showing up; day in, day out. This was harder in the early stages of building the practice as I was yet to notice the benefits; my body was anything but supple, which meant even the most basic yoga poses were tough.

The third and final phase is about maintaining the practice. Once I’d reached the peak of my practice and done 100 yoga sessions, I could not slack off; I had to keep showing up. Yoga is a great behavioural change teacher because the longer you miss your daily sessions the more you punish yourself when you finally do a session; your muscles have tightened, you struggle to get into the zone. This gives you a very direct, short term incentive to keep the practice going


What is motivating you to attempt a behavior change? Negative drivers like guilt or fear are much less likely to produce long-lasting change. Instead you should find a positive trigger for change, one that is self-motivating for you.

This has a lot to do with the power of visualisation. Seeing yourself affected positively by the change will drive you through the slumps when you don’t feel like showing up and doing the work.

In my case I saw myself more focused and fitter, happier with myself and in greater balance with the universe. These were all powerfully positive triggers that have persisted as I used the behavior change system below to create a yoga practice.


I firmly believe in the mantra: no plan, no progress. How can you know you are on or off track if you have no plan and are not analysing your performance data. I’m going to share with you a system that will empower you to map yourself from plan to data to progress and ultimately to creating a practice.

You will need a notebook. You are free to use whatever form of notebook works for you: paper or digital, as long as it is readily available to you.

I use Evernote for most of my working notes, collating research for my various projects and as an avid foodie, for my favourite recipes. I have set up an easily accessible system within Evernote for tracking my annual objectives. If you are interested I’d be happy share this system with you.  One of those objectives was to set up a regular yoga practice.

And so I set up a note in Evernote titled ‘Build up to a regular yoga practice’. This could be a Word document, or a dedicated set of pages in your diary or journal, whatever tool works for you.

My page was divided into three main parts:

– Affirmation of Intent – a positive visualisation motivating me to complete the objective
– Next Actions – a to-do list of what I needed to commence and complete the objective
– Key Results – a collated set of data tracking my progress.


I visualised myself having achieved this objective. I asked myself how this made me feel? I then made a declaration affirming my intent. From this I could extract my main motivators for building up this practice. I listed my top 3 motivators. Remember that the stronger and more positive these motivators are the more likely you are to continue with the exercise and achieve your objective.

I visualised myself being more centred and relaxed. I saw myself smiling more, treating others with greater empathy because I was more in tune with their rhythms and the energy of the universe. I was fitter and more flexible and saw myself partaking more in one of my favourite sports, stand up paddle surfing.

Here are my motivations for having a regular yoga practice:

– Increase mindfulness
– Increase body flexibility
– Increase fitness


In this section I listed the specific and detailed actions I felt I needed to take to bring me closer to achieving my objective. I made these as specific as possible and created a to-do list so that I could check off when I had completed each action.

Here is my completed list:

[x] Get an app that coaches me through yoga

[x] Use Yogaglo for trial, if OK then continue using

[x] Check in half way – at 50 sessions

[x] Final check in at 100 sessions


Without data you cannot know if you are progressing. In this section I tracked my progress by using my daily exercise as a measurement. I set this out in table format as per below:

Date Measurement
28/04 Starting 100 day plan from 29th April – map it out below
29/04 1. Yin for people who sit a lot, L1, 60m with Tiffany Cruickshank (Yogaglo)
30/04 2. Yoga for SUP, L1, 30m with Alex van Frank (Yogaglo)

I set out the date and numbered each yoga session numerically. My aim was to get to 100 yoga sessions and I had a real sense of satisfaction adding in each session straight after I’d completed it and watching the numbers go up and up. I then listed the name of the yoga session, what level of difficulty it was (Yogaglo sessions range from 1-3, with 1 being easy, 3 being advanced), how long it was and who the teacher was.

Initially I also listed on which platform I was doing the session. You may want to alternate some live classes with a local yoga teacher. You may also want to try out a few online platforms. I used Yogaglo initially and then tried out a few others. I found that I preferred Yogaglo. I was really comfortable with some of their teachers. In addition their format most approximated a live class (to me), yet had the convenience that I could do it at home or on the road any time of the day. It also helped that their monthly cost was equivalent to the cost of one local live yoga class.

I successfully completed my goal in 5 months, interspersing yoga sessions with walks, stand up paddle sessions, the occasional minor health interruption (a cold, a tummy bug) and intra-week exercise breaks.

Here’s my final check-in note:

Overall this worked well as a tool for inspiring behaviour change. By tracking my sessions it prompted me to ensure that I did them regularly and also by giving myself a mini key result aim of 5-6 hours of yoga a week I pushed myself that much harder to do sessions.

I found the ease of being able to simply set myself up in a room with a mat and launching yogaglo was far easier than going to physical classes. I also found a mix between doing different sessions to break any chance of monotony was balanced by doing some regular classes that I enjoyed more than others and where I could get into flow quicker without having to think about each move as I new what was coming. For example I did the 60 minute Sacral Chakra Flow with Jo Tastula at least once a week. I also thoroughly enjoyed synching to the universe and doing the Contemplative Full Moon Flow class on the day of a full moon. Interestingly even though I had access to about 20 teachers I tended to stick with one above all others because I was most comfortable with her style.

I played around with the ideal class duration. On Yogaglo sessions range from 15 to 90 minutes. I did a few short sessions, one or two 90 minute ones and a good few 30 minute sessions on days when I felt short on time or had low energy. However, the bulk of my sessions were 60 minutes. I enjoyed the cadence of this hour long classes. There was enough time for an initial meditation, we spent longer on chakras and ended with a nourishing shavasana. As I have done some yoga before I quickly moved from Level 1 to Level 2, but I aim cognisant not to over extend my capabilities and cause injury and so did very few Level 3 classes. I did have the occasional pulled muscle where I pushed too hard on a yoga move, but with the help of some anti-inflammatory treatment I recovered quickly.


Use this method to set yourself up with a regular yoga practice or for any other behavior change you want to achieve. It definitely works. Personally I’m a huge fan of yoga and cannot more highly recommend you build a practice for yourself. Namaste!

Fear Revisited



It’s always there.

It can either liberate or bury you.

It all depends on how you deal with it.

Compare fear with the wind. When it is a gentle breeze against your cheek, you hardly notice it. However, when it tuns into a howling gale you instinctively brace into it.

No matter its strength you only become mindful of the wind when you notice it, gently rippling over or buffeting your whole body. In that moment of mindfulness you can decide to enjoy nature or cower from its power.

Fear is always blowing.

At times with ferocity.

Choosing how you confront fear puts you in power.


As much as we sometimes fear fear itself, it is an integral part of our overall energy system.

I’ve pitched for millions of dollars in funding; I’ve given many keynotes and run countless workshops all over the world; as a lawyer I delivered numerous arguments before packed courtrooms; and yet, every time I take the floor before an audience, I feel the familiar butterflies rising in my gut.  Instead of railing against them I embrace them.

I know that the more of them there are the greater high I will feel after my talk concludes successfully.

You see fear is a raw emotion that arises from deep within us and it can be harnessed and converted into a powerful energy that drives us to step up and achieve more than we may have without it.

Without that fear I may become nonchalant and try to wing my talks. Previous experience has shown, for me at least that this can be a disaster.

I need that fear to achieve at my best.

I choose to harness it, rather than let it debilitate me.

Fear and Hope

Fear is the ultimate tool of oppression.
Dictatorial regimes and bully bosses are past masters at using it as a tool for controlling their citizens and staff, respectively.
People can be manipulated to do terrible things through fear.
As individuals we use fear to achieve self-oppression.
Some of us are masterful at tapping into the pervasive undercurrent of fear percolating within our deeper layers of consciousness.
By doing so we reveal specific fears:
the fear of saying the wrong thing; the fear of being laughed at; the fear of being betrayed by a loved one; the fear of losing your job; the fear of being diagnosed with a terminal disease.

Recently my father was diagnosed with stage IV lung cancer. Coming less than two years after my own sudden cardiac death experience, this hit me hard at first. He is the toughest man I know; I always saw him as indestructible. It may sound counterintuitive, but to now see him in the fight of his life fills me with hope.

Briony Scott, herself a lung cancer patient, sums up how hope can overcome fear in a beautiful piece she wrote for the Sydney Morning Herald:

Hope, knocked down, gets up. The spirit bends towards life. Surrounded by those who know the worst and yet focus on the best, those of us sidelined by fear are able to pick ourselves up, shelve the grief, and do what needs to be done. The force wielding the gun is just as deadly but you care less. You have choice. To spend whatever is left of your life in fear or to get on with living. You do everything you can to extend your life but you will not spend it waiting for the end to come.”

One year on, I am back running a school, doing what I love. But I have changed. I am intimately acquainted with both fear and hope. They merge and cross from time to time but with an extraordinary team of people working quietly and persistently towards a cure, for all types of cancer, and especially for lung cancer, fear will not win. Hope does and will; again and again, and again.”

Such powerful words, but how do they apply to us in business?

What do we do in a work context when fear arises?
Do we confront it or push it away by working harder?
Fear needs to be confronted, directly, by the team facing it and collectively they need to brainstorm solutions to overcoming that fear.

The team’s initial instinct is to rather work harder at solving the problems that are causing the fear, for example by closing new customers. This amounts to busywork and is being done to mask the fear. Tensions will continue to rise until people on the team feel like the business is unraveling.

The real work requires the team to be fierce and confront the fear together, deciding together what solutions are best for them to pursue. This is the best way for a team to find sustainable solutions to dealing with the fear. It will also bring them together as a more cohesive unit, mending relationships and bringing people back together. While it may feel like the tougher option in the moment, it will provide the focus needed to shift the business to a higher level.

It does not matter what the underlying cause of the fear is, confronting it directly, as a team, is the only way to solve for the long term.

How can EXOscalr help?

Our work is focused on guiding people to be fierce, with themselves, their relationships and their businesses and to tackle their personal and business fears with hope.

We take our clients on a journey of self-discovery and powerfully guide them to go deeper into themselves and step into their greatness; we are bold truth tellers and guide our clients to be the same; EXOscalr is fuel for the soul; we give our clients an audacious wake up call and assist them to find and reclaim the innate powers they possess; we are their compass, challenging them to find their direction and go beyond their limitations; within themselves our clients find compassion, joy, personal power, timeless wisdom and unconditional love; we strip away everything that no longer serves them and give them the tools and inspiration to rebuild their faith in themselves, while showing them how to live a bigger, more true life.

We work with our clients individually one on one, as well as with their teams; we meet our clients where they are, combining insights into personal development and business growth.

Are Entrepreneurs Suicidal?


The topic of depression in startup founders is becoming more prominent. It is an important discussion that was highlighted when outspoken serial entrepreneur Jason Calacanis was asked his views by a journalist.

He replied, “Running a startup is a mentally-challenging pursuit, with the chances of failure being absurdly high and the effort required being so extreme. Most of the people attracted to changing the world via a startup are highly-driven and quixotic, but sometimes they are manic.”

“I don’t think startups cause depression, but I do think depressed people can be lured into the chemical rush of running a startup without understanding how trying it really is.”

My personal view on the topic is that being prone to depression should not be a contra-indicator to becoming an entrepreneur.

Instead there are methods for dealing with depression, fostering resilience and reducing fear (of failure, of success) that while important for all entrepreneurs become imperative for those who need to fight their shadows more than others.

The most likely accelerator for depression is not being true to one self. Do a startup for the right reasons that resonate at your soul level, not because it is cool. Not being true to yourself creates emotional friction that will wear down your resilience and let the shadows in.

There is also a misunderstanding about what generates depression and people often oversimplify this very complex issue. It is not as simple as “just getting over it”.

This comment from a Reddit thread on the topic points to the complexity involved:

“The solution to depression is to be happier and stay positive, but doing that involves rehauling habits, improving one’s environment, setting goals, having the proper environment and support, and putting consistent work into changing the way one thinks, day after day without fail or else one runs the risk of undoing every step of progress. By the way, you have to do all of this while your mind tells you how pointless everything is and leeches away your capacity to feel pleasure or pride about a job well done, so any progress you do make provides no intrinsic motivation.”

Many entrepreneurs feel overwhelmed by the sheer number and weight of the decisions they face. Do I hire this person? Do I fire that person? Should I take funding from them, or them? Who is giving me the right advice? What are the consequences of releasing a new product feature – too early, or too late? Should I sell the business to them, at that price? And on and on.

These decisions can mean life or death for their business. Yet for people living with anxiety, every single decision, no matter how small they may seem to others, feels like they have life or death consequences. Factor anxiety into the mix for an entrepreneur and they become far more prone to depression and even suicide.

Another Reddit comment highlights how someone with anxiety thinks:

“It’s like a life or death game of chess. You have to think ten moves ahead and have a move for every situation in advance. The fear of death gets worse with every possible move you analyze. And if life makes a move that you didn’t see coming, instant breakdown, no matter how small insignificant the move was.”

Nor is depression a tap that can be turned on or off at will. It is with someone constantly as another poster to Reddit said:

“Every day of my life! Normal people don’t get it. They think you are acting crazy and irrational and treat you like you can just turn it on and off whenever you want, like it’s a choice. It’s not. I’ve learned to “deal” with it and suppress it a bit but it’s always there.”

Unfortunately there is a rise in suicide rates across all demographics, not only entrepreneurs. A 24% rise between 1999 and 2014 in the US has been attributed to concerns about jobs and personal finances. These issues can be exacerbated amongst entrepreneurs worried about how they keep supporting their staff and feeding their families.

It is important for entrepreneurs to realise that there is no direct causal link between being in the grip of fear and spiralling into depression. Realisation and resilience are key to staving off the shadows. Former Google and now CEO at Accompany, Amy Chang said in an interview recently, “I’ve made so many mistakes along the way. I have those ‘3am wake up and can’t go back to sleep moments’ all the time. It is good for people who are just starting their careers to know that too, so that when they are totally scared out of their minds of failure, or whatever else, they know it is 100% normal.”

My advice to entrepreneurs, be they new to the game or old hands, is tread the entrepreneurial path with eyes wide open. Do not be afraid to talk about your fears and anxieties and seek assistance if things get more serious.


This post was initially published as part of the EXOscalr BeFierce newsletter. You can subscribe here:http://eepurl.com/bxGzD1 .

A World Leading Entrepreneur Growth Program for Leaders

EXOscalr is proud to launch its world leading Entrepreneur Growth Program, which is designed to provide early to mid stage companies invaluable insights into achieving high growth.

The Program runs over 6 weeks and gives senior executives practical advice, algorithms and methodologies that will significantly boost the velocity of their growth.

Announcing the Program, EXOscalr CEO Rand Leeb-du Toit said, “Growth is the perennial focus for business leaders. Yet it is often misunderstood and mismanaged. The Entrepreneur Growth Program dispels the myths and delivers an unfair competitive advantage.”

“This advantage firstly delivers the impetus for growth through a suite of tools designed to achieve a growth boost and secondly, delivers methods for harnessing the ensuing chaos and ensuring it is directionally correct.”

The Program is available to companies globally and brings cutting edge insights from leading high growth organisations, in Silicon Valley and internationally, directly to entrepreneurs and business executives.

In addition, EXOscalr is releasing its 2016 Growth Report which highlights the 10 facets for driving business growth and how to create a concerted front strategy and business-wide operating system for achieving the levels of growth only seen by leading companies.

“Growth is not all lead generation and pitching. There is a much wider set of activities that must be undertaken by dedicated growth groups working across a business. Anything less is tantamount to stagnation in today’s dynamic business environment,” said Mr Leeb-du Toit.

The Growth Report explores what a dedicated growth group should consist of and also what to look for when hiring the right people for it.

The Report can be downloaded from the EXOscalr website and expressions of interest in the Entrepreneur Growth Program can be made directly to Mr Leeb-du Toit via email: rand@exoscalr.com.

Growth.Reinvented: How Leading Companies Create a Concerted Front For Business Growth

As evidenced by numerous surveys, growth is the major enduring focus for business leaders. However, growth is tackled ad hoc across many organizations. Leading companies drive rapid, sustained growth through a concerted front strategy.

More and more companies have a leadership mandate to achieve growth, a vision of what growth needs to be and an understanding of a growth culture.

They embark on various growth initiatives, but these are mostly carried out in silos.

Leading organizations not only undertake numerous growth activities, but they also conduct them using a concerted front strategy.

They start by formulating a view across all their growth activities. They then translate that view into a business-wide operating system.

As their concerted activities mature this operating system shifts to being driven by a dedicated growth group that works across the business.

I’ve written a Growth Report that explores the concerted front strategy used by leading companies to achieve rapid and sustained growth.

The report starts by highlighting key aspects of the 10 facets for driving business growth, then considers what a dedicated growth group should consist of and what to look for when hiring the right people for it. It concludes with suggestions on how to create a 100 day growth dialogue.

You can download the full report from the EXOscalr website at the following LINK.

Musings, from 30 Years Ago

I wrote this poem as a young South African in the early 80’s. It feels as applicable to the entire planet today.


Shovelled in
Shovelled out
Like dirt – my
Memories cling
To a time
Before all this
Questions linger
Amidst the smoke
Of a conscience
Dark against
The stark white
Of a soul
Lost in time

“Get a job, boy!”
Just something
To keep
You going
To keep
The hunger
Pains at bay
Whilst your brain
To grip
The reality
Of the system
Has already
Dug your grave
The rocks
Of your race

Yet the pain
Marks remain
The wrinkles
Of my smile
At the absolute
Of a comic
Whose justice
Sparks deep

My stomach
As the storm
Clouds roll
Over the country
I should call
Still – life
Goes on
For the privileged
Cringing lower
In the safety
Of their

Swallow me
Into their

We Dare Not Fail Ourselves

Waiheke Winter Light

We live in a world surrounded by terror and unrest. The immediate agony of disease, displacement and starvation pervades. Technological advancements bring economic uncertainty to many disengaged workers.

70 years ago Sir John Gorton, who went on to be Prime Minister of Australia, spoke of a similar world. Surrounded by so much intolerance I believe his advice echoes across the ages. May he inspire all of us to be fiercer with ourselves, with our relationships and the world around us. May we never be complacent. May we be brave and not accept injustice, wherever and however we find it.

Hear his words and be watchful: –

“We cannot expect to make a new and better world as a result of the exercise of brute military force. We can only expect to achieve the kind of world we want by the use of brains and effort during peace.”

“We must raise the spiritual standard of living so that we may get a spirit of service to the community and so that we may live together without hate, even though we may differ on the best road to reach our objectives.”

Tomorrow we must carry on again. And the tasks which lie in front of us are immense and urgent as never before.”

“What can we do? Individually, it may not be much. But we can at least all think on the problems which are in front of us and be ready to act on our thoughts if the opportunity arises. We can try to reason out how we may best provide a full and satisfactory life for all our citizens. We can practise tolerance and understanding. And we can be ready always to defend against attacks, either from within or without, the political freedom, the measure of freed which we already have.”

 “It will be hard. It will mean a constant effort from all of us. Build a world in which meanness and poverty, tyranny and hate, have no existence.”

– Sir John Gorton, Mystic Park Hall, April 3rd 1946.


We dare not fail ourselves. We dare not see the chance to improve our world wasted.

Every single one of you reading this has the power to affect change. In fact, many of you have already demonstrated, in your unique ways, the power to lead massive change.

I implore you to step up, to break free from your daily busyness. Accept my challenge to make a commitment within 24 hours of reading this and join me on this quest.


This post was initially shared through the EXOscalr Be Fierce newsletter. You can subscribe at: http://eepurl.com/bxGzD1