Episode 690: Stop Burnout Now: 5 Simple Health Tips for Marketers

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Ralph and Lauren strip back the curtain on what it really takes to lead a high-growth business without losing your health in the process. From Ralph’s switch to veganism after two life-threatening heart events to Lauren’s obsession with Whoop and bio-tracking, they explore how personal wellness is the hidden lever behind sustainable business performance. You’ll hear firsthand how metrics like HRV, sleep optimization, and even digital detoxes are giving these two agency founders a serious edge—and why ignoring your health could be your most expensive business mistake yet. If you’re a data-driven leader ready to apply your marketing brain to your body, this episode is for you.

Chapters:

  • 00:00:00 – Kicking Things Off: The Unfiltered Founder Energy
  • 00:01:11 – What’s Bugging Us (And Why You Might Relate)
  • 00:02:17 – Strapped In with Whoop: First Reactions from the Trenches
  • 00:04:14 – Data Dumped: When Too Much Insight Gets Overwhelming
  • 00:04:48 – From Wearable to Weapon: Turning Whoop into a Daily Edge
  • 00:06:12 – Real Talk: Sleep Habits, Fire Alarms, and Founder Fatigue
  • 00:09:12 – Let AI Run Your Health Like You Run Your Ads
  • 00:15:34 – Would We Still Recommend Whoop? The Verdict
  • 00:16:23 – Founder Fitness Tech: What’s Working and What’s Not
  • 00:17:28 – Why Ralph Went Vegan: The Wake-Up Call You Didn’t Expect
  • 00:18:31 – Food vs. Medicine: The Real ROI of Diet Change
  • 00:19:32 – Life After Cheese: Shocking Wins from a Vegan Shift
  • 00:21:49 – Health vs. Hustle: The New Balancing Act for Leaders
  • 00:24:55 – Ice Baths, Improv & Identity: Experiments in Optimization
  • 00:26:37 – Wrapping It Up: What’s Next and What’s Coming

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READ THE TRANSCRIPT:

Stop Burnout Now: 5 Simple Health Tips for Marketers

Ralph: [00:00:00] Hello and welcome to the Perpetual Traffic Podcast. This is your host, Ralph Burns. I’m the CEO and founder of Tier 11 alongside

Ralph: my amazing co-host.

Lauren: Lauren e Petrillo, the founder of Mongoose Media.

Ralph: And you, you are calling in from not Orlando, like you’ve been on the road for about what, like seven months now?

Lauren: mean, at this point it feels like 21 years.

Ralph: So years. I was away for like a month and I felt like it was like seven years. But uh, when I got back it was great. I was like, wow, I really like living here. Supposed to out of a suitcase, you know, for an entire like month. But you’re in where? Where are you? You’re in Wisconsin.

Lauren: I am in Wisconsin, I’m in Door County, Wisconsin, repping my mother’s clothes. For those that don’t know or are not watching on YouTube, know that I’m [00:01:00] wearing, pink flannel. I’ll an 80-year-old

Ralph: You are looking good. I.

Lauren: She’s like, it’s 10 degrees colder. And I was like, I don’t have those.

Ralph: I don’t have any warm clothes, mom. Well, thanks mom for that. That’s awesome. today’s show is actually on two things. First off, a little bit of a health update on both sides, but then also, What’s really pissing us off these days And I got off a call, it was actually, it was two or three days ago, and we’re gonna talk about that.

Ralph: And Amazon agencies in particular. Oh

Lauren: Spoiler alert. Skip this episode.

Ralph: Yeah, if you’re an Amazon agency, you don’t want to hear what I have to say about you guys. But anyway, and then we’re gonna get into, I don’t even know what yours is, but I’m sure it’s gonna be something funny, and insightful. but the point is, is that, , we’re gonna get into that in just a second here ’cause there’s a bit of an update.

Ralph: our first couple of months of 2025, we talked about big goals, setting big goals, how to create uh, a better present is by creating [00:02:00] a bigger future. You can say that any way that you want. Dan Kennedy says it a gazillion different ways, but anyway, set lofty goals that are just outside or far outside, in many cases outside your comfort zone.

Ralph: And we have done that here inside tier 11, from a business standpoint. Alongside of that, I never really talked to you and we haven’t talked about what our health goals were in 2025, and one of the things that you started doing is wearing a whoop, which is something that I used to wear for probably about a year or so.

Ralph: I don’t wear it anymore. And if my niece who works at Whoop actually hears this podcast, she’s gonna be pissed off because she still thinks I’m wearing it. But one of the big things for us was overall health improvement this year. And I’ve certainly made a lot of those changes, especially within the last month or so.

Ralph: But you’ve used the whoop, which a lot of people use these now, like either a whoop or an aura ring, which is another one. My COO [00:03:00] uses the ora ring. He swears by it. But you really like the whoop, and for reasons probably having to do with productivity, general health, like you’re a data person sort of at.

Ralph: At heart, you’re now monitoring your own physical wellness based upon this device. And then, maybe some of the other female things that go along with it. So tell us what your impressions are of it since you started wearing it. I believe what, since November of last year,

Lauren: I think I got it early December. by the way, this is not brought to you by Whoop, but if you want, you can get a free month and you can give me a free month back. If you’re interested in this,

Ralph: You know, you actually can when you refer. That’s

Lauren: Yeah, I was like, I, I’ll give you that affiliate link. You can have it. That’s fine.

Lauren: Make whoop

Ralph: we’ll, we’ll put it in the show notes. get Lauren a free month. Like why not? It’s what, what is it per month? It’s like 30 something dollars. No,

Lauren: I don’t know. I just pay the year up front.

Ralph: Oh yeah. Yeah. We did like the 3 99 a year I think thing way back when. But anyway, so you like it, but you’re still in [00:04:00] that honeymoon phase.

Ralph: ’cause it’s only like April right now.

Lauren: I’ll say, hold on. I was like hyper skeptical. It was like, you can get the whoop and get it for free in the sense of like a full 30 day money back. And so I was looking at it carefully and the first month was not a honeymoon phase. I was like, what the f There’s too much data. Like I’m super overwhelmed thinking about the person who’s used to advertising by boosting an Instagram post and then all of a sudden they’re inside the ads manager.

Lauren: I was like, what the f.

Ralph: right.

Lauren: I was overwhelmed. It was telling me like, your HRV needs to be here. I’m like, what does that mean?

Ralph: Yeah. What the hell is my

Ralph: HRV?

Lauren: any of that. Yeah, yeah, yeah. And it was like, your sleep, your stress, you strain. And I was like, you are stressing me out. This is too much data.

Ralph: So there is that. So if you ever go down like the aura or whoop path, be prepared to be overwhelmed. And this does go back to productivity. we are gonna talk about some advertising related stuff here, but know, if you don’t take care of this stuff, the advertising, the digital marketing side really doesn’t matter all that much.

Ralph: Trust me, I’ve been to that point. it doesn’t, [00:05:00] life stopped for me about. Three years ago for a variety of different reasons, which we’ll get into in just a minute here. But So you like the whoop, although it was overwhelming at first, how did you sort of overcome that initial trepidation of feeling overwhelmed by too much data?

Lauren: I think it’s just like how I felt when I transitioned from an Android to an apple. It just takes time and you have to explore like one bite at a time and then you become accustomed to it. The biggest piece is like, all right, I’m just gonna look at sleep, and I’m someone who’s like, I can easily sleep in a bathtub.

Lauren: I am accustomed to running on four hours of sleep now. I sleep six and a half hours pretty naturally, but I mean, I knew I would just sleep four hours and I wasn’t tired, I wasn’t insomnia in any measure. I could fall asleep in any place standing up and wasn’t hard to wake me up. I remember one time though, in college.

Lauren: I slept through a fire alarm and my teammates all left me. I was on the upper bunk and the fire alarm was next to my [00:06:00] face

Lauren: and I woke up and they had been gone. I was like, where’d you guys go? Because I

Ralph: you never even heard. Never heard the fire alarm. That’s

Lauren: No, but that was college and exhausting in and of itself. But no, I mean, for the whoop or whatever.

Lauren: Like I said, makes me feel like, my body’s my own ads dashboard because I know how my day is gonna be and. Where my rest is, where my recovery is, I will make changes. I will do a workout. I won’t do a workout. I’ll push harder on a workout or I won’t, I’ll add in a nap to my day so that my next day is stronger.

Lauren: and then because I’m competitive, what’s really cool is you can have like circle of friends. So like Cha Damon was like one of my closest friends. He also has a whoop and he’s in Australia. So we’ll compare how are we keeping, how are we taking care of our bodies? In comparison to ourselves, or you can see globally or like regionally, it’s also a really good conversation starter.

Lauren: ’cause it’s a very entrepreneurial

Ralph: Totally.

Lauren: to wear and spot. And it’s like your easy icebreaker always like, Hey, is that a whoop? Okay, [00:07:00] where are you on the phase? Like, has it changed your life? Like the whoop can tell you when you have enough data, when you’re sick, before you even feel

Lauren: it.

Ralph: Yeah. That was very helpful. When I was using it, it anticipated when I had.

Lauren: Oh.

Ralph: I knew I had Covid before I had Covid. I was like, uh, what is going on here? But there was also bad sleep and a bunch of other things that were going on. So yeah, it’s very helpful there. However, I. I felt like after using it for about a year, I did use it for about a year, and this is pre the battery being waterproof.

Ralph: I would wear the goddamn battery in the shower and it would like break and that. That was my, my biggest, I. Pain in the ass moment with it. And it was like one other thing to, it was one other thing to charge and take care of. And it just, it became, it got to the point where I was just like, you know what, this is just too much.

Ralph: And also what I was finding is that HRV, and we’ll leave links in the show notes of this, it’s [00:08:00] HRV is heart rate variability. and it’s a measure of autonomic nervous system. Efficiency, basically the heart, the variability of the beats of the heart, if I’m not mistaken. But basically it’s this measure that both aura and and whoop use to measure how rested you are, how ready you are for exertion, all of that.

Ralph: I’m greatly simplifying it, but basically it’s like a higher score is better. A lower score not so good, but everybody’s, HRV is within a range depending on what your age is My heart rate variability is probably is lower than yours based upon age. Like my son who got me into it and he wore his for about two and a half years was always like a hundred, a hundred and twenty five, a hundred fifty rv, which is super high.

Ralph: mine was always stuck between like 30 and 70. And I could never get outta like, yeah, but for me, like the average was around 50, like 50 was good based upon my age and based [00:09:00] upon all these other sorts of factors. So yours is probably higher than that. Yours is probably like 80, 90, maybe a hundred

Lauren: I’m gonna check my whoop right now. But I will say like, what’s cool about it is they have whoop ai, and of course all the devices are leveraging ai. So I’m gonna ask it like today, my recovery, like, I’ll show you like, look, it’s green, 94%. Oh.

Ralph: 94%.

Lauren: And so, I can go into it and like know what my daily outlook is and I ask like, Hey, I’m at 94% recovery.

Lauren: Why am I not at a hundred? And they’re like, here’s what you can do. And I was like, Hey, I’m gonna be in the car for five hours today, so I’ll get. Different things to cycle in so that I can improve my day. But like a hard part of it is you don’t wanna become over reliant on the data. Same as you don’t wanna stare at an ads manager dashboard all day long.

Lauren: You have to use it to guide you, not control you and that. So I went through the phase of like, this is too much data. So I was like, Ooh, I understand the data. Then I was too dependent on the data, so I would determine how well rested I felt. When I looked at the whoop app, was I green, yellow, or red? Red being, you’re exhausted.

Lauren: Today’s gonna suck. Green [00:10:00] is like you’re on the highest level of energy productivity possible. So then you like, that’s where I’m at in the customer stage, but I’m not, my HRV is 119 right now.

Ralph: Okay. that’s. And that’s in the green phase. So like your red phase would be your HRV would be what? Like just as an example. ’cause everyone’s ranges is different. It’s very variable based upon age. It’s based upon a lot of different factors. Like what’s normal for you is not normal for somebody else.

Ralph: And you can be the same age,

Lauren: So my average is 81,

Lauren: which is above my previous th 30 day average of 75,

Ralph: Okay.

Lauren: and right now I’m at one 19.

Ralph: So my average was always like in the fifties, forties and fifties. And if it was like in the twenties or thirties, it was like that was red, as red could be. So my problem with it is this, is that I work out almost every day. And so that was part of it. Like that was, an attraction to it.

Ralph: ’cause it’s like, am I over [00:11:00] training? I was always sort of worried about that. It did actually help me to monitor my workouts more. I. Instead of going every single day and going hard every single day, I then realized that I needed a rest day in between. And then my workouts were better, but then stress management was worse ’cause I didn’t get that, day of exercise, which, you know,

Lauren: Ah.

Lauren: Yeah.

Ralph: sort of the coming down and the calming and everything, so.

Ralph: It helped in some ways, but what I also noticed is that some days I would get up, I’d go to the gym, like I feel great today, and then I’d look at my whoop when I’m in the red and all of a sudden my workout would go to shit

Ralph: and.

Lauren: you were influenced by The

Lauren: whoop.

Ralph: whoop.

Ralph: Yeah. So like, it was psychosomatic

Lauren: exactly. That’s the hard

Ralph: ticked me off. I was like, this is, but I feel great today.

Ralph: What the hell’s going on?

Ralph: And I was like, how much? So for me, I did do it. I did it for a year and now it’s even better. And obviously my niece works there, so it’s like Cheryl listens to the show. I forget [00:12:00] it. But the point is, is that it worked for me for a certain period of time. It did, it alter my lifestyle.

Ralph: I. A hundred percent. Did it make me more, aware of the effect of sleep I. For me, and there was always this expression that we would have around the house. It’s like the internet never sleeps and neither does dad that was no joke. Like I was building this thing. It’s like it was four or five hours a night, for 10 years, which probably had like the worst effect.

Ralph: And then I developed cardiovascular disease, like all these other sorts of things that came along with it. The point is like that did not help at all, Getting the whoop made me realize like sleep is, I’m so dependent on sleep, so I have a much more of a, almost intentionality when it comes to sleep that I never had before.

Ralph: And I think that came out of having the whoop for that many, for that long,

Lauren: I agree with that. I mean, I look at it, it tells me what time to go to bed. Like I just, I’m gonna call a spade a spade, like I need to be mothered. I need to be told what to do. [00:13:00] You go to the gym and you’re happy to work out on your own? No, I need someone to tell me what to do. Or I’ll take a class and then I’m happy to do it.

Lauren: uh, run me ragged, but I need someone to tell me what to do. And I’m saying it’s best if you can go to bed between now and 1115. Like it was like 10 55 last night. It’s like between now and 1115 so that you can get your a hundred percent sleep goal. I’m like, all right, cool. And again, it’s The small micro lifestyle changes I’m hoping are gonna have macro product.

Ralph: Mm-hmm.

Lauren: Sorry. The small micro changes will have macro impacts in my life. which is where I like, I appreciate what the whoop does. It got me into meditation ’cause I was. Asking, whoop, what do I need to do to increase my recovery score?

Lauren: And they’re like, well, here’s meditation, here’s yoga, or things of that nature. So I started actually using the Balance app, which is something, uh, my friend Susie gave me a year of. And I’m like, oh my gosh, what is this meditation? Woo woo stuff, but Whoop told me it’ll help me be better. So I was like, I’m listening.

Ralph: Has it enhanced your HRV? Has [00:14:00] it enhanced your score Meditation That is.

Lauren: I don’t pay attention to that one. I really, I’m as basic as it goes. I’m like, am I green more often than I’m not? I know that if I do meditation, ’cause I also do like every morning when I wake up, I give feedback onto what I did that day. So there’s like 200 questions or something. I curated 12 that make the most sense.

Lauren: So it’s everything from like, did you menstruate to, did you masturbate? Did you have alcohol? Did you have caffeine? did you share a bed? Was there a dog in room, a cat, like all these different places. Did you travel? Did you work from home? Did you go outside? All of these things, you just curate the ones that you wanna answer.

Lauren: So I did the ones that are most applicable to my

Lauren: lifestyle.

Ralph: You check it off every single

Lauren: Yeah. And it’s like how many hours did you spend connecting with friends? How many hours did you spend outside? That information then gets amalga, like amalga, um, whatever that word is. Mm-hmm.

Lauren: That word

Ralph: Amor, I don’t know. Some

Lauren: included into the data. So that it can have more predictive patterns.

Lauren: And what I really liked about it in February, so after like two and a half months [00:15:00] on it, I was now being told, Hey, when you drink at least 10 glasses of water, ’cause for anyone that’s listening and doesn’t know I was born with one kidney, So like the amount of water I need to drink has always been 20% higher than the average person.

Lauren: And so when it’s like, Hey, when you’re sufficiently hydrated, you sleep recovery increases 3%. So it starts to take those journaled habits and uses AI to make better predictions. And I know that when we talk about ai, there’s so many different.

Lauren: Versions of ai. This isn’t Gen ai, but it’s statistical ai and it’s predictive ai. And I mean, I’m here for it.

Ralph: Yeah. I think anything that you can do, that doesn’t annoy you. whoops. Started to annoy me and that’s when I was like, all right, I’ve gotten what I want out of it, and that’s fine. we still have people on such year 11 that still wear them and still use them. I just found like I’m kind of done with it.

Ralph: I kind of got what I needed out of it. It basically says get more sleep, drink less alcohol, and then take rest days. Literally, those are the [00:16:00] three things that I got from it, and I’m like, I don’t need that to tell me it every

Lauren: You don’t need to spend three, $400 a year for that. I mean, we know those things to be true for me, like I’m a toddler. All I have so much decision fatigue. I run around making decisions every single day. So when I don’t have to make any, I won’t. Since my mother dressed me, she gave me clothes that are like, this will keep you warm.

Lauren: It’s like pink flannel.

Lauren: Absolutely. Okay. I

Ralph: Pink keeps away cold. Yep. That’s it. It’ll be interesting to see like you’re still. Four months into this really with it like how you feel in another four months. So whether or not you feel the same way or whether you’re like, oh, you know, it’s like one more thing to charge. That was for me.

Ralph: And then I kept losing the batteries and it was like,

Lauren: I agree on those.

Lauren: I’ll probably get annoyed. But the conversations I have, the conversation. I mean this whole started because you saw that I was wearing a whoop, so it started us to connect and we expose some vulnerable health stuff to each other. That’s not necessarily stuff we talked about.

Lauren: I [00:17:00] told you how like, I use the Lively app to track, my cycle and I let my assistant know she has full visibility so that she can schedule my calendar accordingly. Like I think the Whoop is a really good. Especially for founders, I feel like it’s like the Tesla of health optimization smart gear.

Ralph: I agree. I think it’s actually, it’s, great. I learned a lot from it, and then I’m just, I’m setting it aside and I’m onto the next thing. So my next thing is that I converted to veganism three weeks ago. To your surprise.

Lauren: like I more cheese and ice cream than one individual should or could in a lifetime. Like I’ll wake up and I’ll eat a brick of cheese for

Lauren: breakfast.

Ralph: I love all dairy, all meat, all chicken, steak, everything. Like Hamburg. A hamburger is like my favorite meal pizza. are you kidding me? so anyway, so two, two. Between two and three years ago, I had [00:18:00] two significant coronary events like ischemia, like I almost died twice within a year. So anyway, set that aside on all these drugs.

Ralph: I finally changed doctors ’cause I was like, this doctor isn’t good enough so I need to go to another doctor. I went to another doctor and I basically just fire doctors if I don’t think that they’re doing a good job. ’cause I think that’s the way that it is. And I have no white lab coat syndrome at all.

Ralph: I have no

Lauren: Is that what we should call that to like people that just go from one agency to

Lauren: another?

Ralph: Yeah, probably. But anyway, I did settle on, a cardiologist that I really do like, and they call him the garbanzo being doctor. He is at Harvard Medical School, Brigham and Women’s. he’s not the head of the cardiology department. The point is he was great. He’s like, listen, here’s what you need to do.

Ralph: Like I’m gonna put you on all these drugs. But what I also want you to do is eliminate one meal per day where you’re eating animal protein. He is like, do the research on it. It’s the number one cause for cardiovascular disease among other things that are out there. Even if you’re having like, chicken breast with [00:19:00] no skin on it that’s low fat or low fat hamburger, it doesn’t matter.

Ralph: animal fat is horrible for you. Do the research. I did the research and so I started converting one meal a day. To no animal protein, but basically I’ve eaten animal protein every single day of my life, ever since I was probably like four years old. And then finally, like, my blood to make a long story longer, about three or four weeks ago, my doctor said, well, you know, we’re gonna up your, uh, dose of blood pressure medicine.

Ralph: Doesn’t really seem to be, things seem to be sort of climbing up. I’m like, screw this. I’m like, I’m not doing that. So I’m like, I’m gonna go full on vegan. And so I went. So it’s been three weeks

Lauren: You better believe in it,

Ralph: Like

Ralph: nothing. I have like scoured labels, no dairy, no mayonnaise, no milk, no cheese, nothing.

Lauren: Wow.

Ralph: no cookies with like butter in it.

Ralph: Everything. I’ve been like hardcore, looking at like devouring labels. It’s like I eat [00:20:00] now lentils and beans and stuff like that, which is actually really, really good. Believe it or not, you’d never know, like if you cook it the right way for lunch, now it’s supposed to lunch meet. And so I have a cardiology appointment this Thursday and All my labs and I wanna see the effect of my labs because my doctor’s like, all right, it’s been three and a half weeks. You’re gonna have, you’re gonna see some changes, so I’d

Lauren: So that has to be statistically significant enough amount of time for you to see a variable in your markers for you to determine if it’s, a trend you’re gonna stick with. Or if it was just an isolated.

Ralph: It’s a very data driven. Solution here. So it’ll be interesting to see if those markers actually go. But point is is like my LDL, my total cholesterol is super low anyway. It’s like under a hundred, which is crazy low, but can you get it lower without drugs? So my goal is to get off like all the medicines that I’m on right now because of this thing that happened two, three years ago, which my doctor was like, it’s genetics and it’s animal protein.

Ralph: Sorry dude. that’s your problem.

Ralph: [00:21:00] That’s how it

Lauren: control.

Ralph: One, you can’t control, but it’s only about 10 to 15% is genetics. The other part is diet. If you do the research on it, and I’m not gonna try and convert anybody to veganism. I don’t care if you stay vegan or not. The point is, is like, this is what I’m gonna do for me because the whoop, it gave me a lot of insight and then I took that and it did change my life.

Ralph: Now am I gonna be full on vegan for the rest of my life? I have no idea. I might start eating fish. Eggs. No eggs by the way. That’s a tough one. No, no eggs, no cheese. Nothing. Nothing dairy. So anyway, it’ll be interesting to see and we’ll have to do like a follow up episode of people actually care about this stuff at all, but

Lauren: This is a fly in the wall conversation that are like, okay, do they talk about anything other than work once in a

Lauren: while?

Ralph: Once in a while. Every now and then we do. The point is, is that the people that are listening to this show, you’re probably a director of marketing, VP of marketing, you’re running your own show, or you’re a media buyer and you’re probably working way too much, and your health is the thing that you’re forgetting [00:22:00] about.

Ralph: And trust me when I say like I was in your shoes and then something really bad happened, so

Lauren: And you

Lauren: don’t wanna be Tom Brady as I just started watching the roast of Tom Brady or no, you don’t wanna be Drew blood. So you don’t want Tom Brady to come in?

Ralph: That’s true. You don’t, I mean, that’s an interesting analogy, but the point is, is that when you’re the CEO, like you’re probably not gonna get fired unless you’re owned by private equity. So you’ve gotta make sure that you stick around and it’s like the alternative, people are like, how can you possibly do this?

Ralph: I’m like, well, the alternative is that I die. It’s like, that’s a pretty shitty alternative, so I can control this. Why not try it? What the hell, and it really hasn’t been that bad. It’s amazing. Like my wife is, you’ve met her, she is a force of nature and she immediately went out and like, got all this stuff and like the food that we’re eating is so good.

Ralph: I can’t tell you. And I never, ever, ever would’ve thought that.

Lauren: can I recommend an app? It was like, again, no way in shape or sponsored, but there’s an app that got recommended [00:23:00] to me. It’s called Meal Lime, and it’s Meal MEAL. Lime as in like lemon lime. And it’s the way that like, I started cooking and I’m useless in the kitchen. I don’t cook, I don’t clean, I don’t grocery shop, but I will with this now.

Lauren: And oh, I can share it with you,

Lauren: Ralph. I’ll

Ralph: meal Lime texted to me.

Ralph: Meal

Lauren: but You have a whole bunch of free recipes you can do and you get to say here’s the recipe. Say I’m gonna make a chicken illa. Well, can’t do either of those. but they have vegan options on there. So like

Lauren: I had a tofu peanut, soup soba noodles the other day and I was like, cool, this is what I want.

Lauren: And you can check off the ingredients you already have. So if you already have Fred Pepper flakes, if you already have ground pepper, it’ll say what to get and where to find it in the grocery store.

Ralph: So good.

Lauren: You can do proportion sizes. And I will say that I mean for those that are listening still, that are watching on YouTube, just know that I was like,

Ralph: But those

Ralph: are listening still.

Lauren: are.

Lauren: Like this is, this is the, the [00:24:00] behind the scenes of marketing one. Um, I went and I was like, I knew exactly what to go to the grocery store. Generally when I go to the grocery store, it’s like $300 in snacks. I only spent $200 ’cause I bought a bunch of food and like one of the snacks I got today is with Bro Bite.

Lauren: That’s Homestyle pretzels, honey mustard

Lauren: flavored.

Lauren: Uh, but that was the exception I bought to all the groceries I had been buying with intention based shopping.

Ralph: That’s great. All right, well we’re gonna give an update in a couple of weeks or like, we’ll, we do these shows every now and then where our lifestyle shows. Believe it or not, these are like some of our highest rated shows. So I do, here we are like joking about like, are you still listening or are you still watching?

Ralph: because everyone’s dealing with this stuff, it’s like, I don’t care if you’re a marketer or CEO, you’re dealing you. If you’re not, you’re going to,

Lauren: yeah, I, vouch for the whoop so much that I would consider getting it for everyone on the team just because of how I have found it helped make lifestyle changes in my life. But the other things of, like, I’m in Chicago for the next two months, I signed up for this thing [00:25:00] called Real Roots, where you like make friends and it’s like with people that.

Lauren: Aren’t in the marketing or they don’t know me as the Lauren who lived here in high school or all these other different pieces. And so like those are just small things that we’re doing in our lives that help give us balance to running agencies, working with clients and budgets and deadlines and hiring and cash flowing, and all these different types of things.

Lauren: Are working for us to maintain and sustain because like you said, anyone that’s listening to this, you have ebbs and flows of stress levels and these are just the things that, at least for me and you that we have found that have helped your, you’re in your vegan stage. Many of you know that I do a different hobby a quarter.

Lauren: So I like, that’s how I started learning Chinese. And then I took Korean and then I did improv, and then I did standup and I had done dragon voting and I had done, fencing and I was gonna do silks. I try to like do these different tour to hobbies as ways to find myself in new circles to absorb

Lauren: new consumer information.[00:26:00]

Lauren: And then these are just all other small ones that. You get to see it behind the scenes, like in the personal life. Oh gosh. If you don’t like it.

Ralph: Sorry, heads up,

Ralph: uh, a learning side. I, I try to learn one new guitar song every single week. So yeah, and it’s cool and sometimes I post ’em on Instagram, sometimes I don’t. So if you follow me on Instagram, it’s

Ralph: sporadic

Lauren: Oh, I just deleted Instagram from my

Ralph: Yeah, there’s probably like 40 songs on there, but they’re all like ones I learned that week.

Ralph: Literally the ones that are on there, and that’s like my learning thing. That’s how I get the brain going and stop thinking about this sort of stuff. Obviously, what I will say is, just in closing here, we

Ralph: we have not gotten to what is pissing us off. We’re gonna have to do that in a separate episode this week. The point is, is that since I’ve gone vegan, it’s like my energy level has it used to sort of ebb and flow during the day. It’s so constant.

Ralph: And it’s not because of caffeine.

Ralph: [00:27:00] Like I need less caffeine in the morning. It’s very strange. And everyone’s like, oh, now he’s vegan, he’s this weird thing. It’s, well do the research on it. I will say, watch this cool a movie on Netflix called The Game Changers. And if you’re like a dude that’s like, yeah, oh, he only me, like, check

Ralph: this thing out.

Ralph: It’s

Lauren: on. Is it

Lauren: the one that, where they talk about 11 Madison in New

Ralph: No.

Ralph: Nope.

Ralph: It’s the

Lauren: like, there’s one where it’s like

Lauren: twins

Ralph: Oh yeah, there is that one. I think that’s You are what

Ralph: you eat

Lauren: Yeah, that sounds right. My cousin’s in it, so he is a sous chef at 11 Madison. So I was like, ah. Did you see

Lauren: him?

Ralph: Oh, really? No kidding.

Ralph: I. I’m like halfway through that series, like as soon as you start, I mean, you know how it works. As soon as you start watching one thing on Netflix or YouTube or whatever, it’s like all of a sudden you’re just deluged. So, but I watch the Game Changers. that was the one that I think really for me, it was like, all right, well this totally makes sense ’cause there’s like weightlifters and like [00:28:00] bodybuilders and, you know, got athletes that went vegan.

Ralph: And the amazing thing is, is like I’m actually eating more protein now than I was before. Because I measure it all out and I figure it all out. So anyway, so that’s one of the things like how do you get your protein? Well, there’s a gazillion different ways if you think about it. The animal that you’re eating is just the carrier.

Ralph: It’s the middleman. have you ever seen a cow eat anything but like grain and grass and then you’re eating that and it converts it to protein. So all you’re doing is you’re eating the middle person anyway. The point is, is I won’t go on my like vegan, soapbox. The point is, is like that show I think was the thing that sort of tipped me over the edge and I was like, all right, I’m definitely doing it.

Ralph: So we’ll, we’ll

Lauren: next time you go to New York, Ralph, you have to go to Love and Madison. Hello to my cousin Ade. I am

Ralph: Really.

Lauren: to this, but yeah, he’s a sous chef over there and they rotate their menu. It’s an exclusively vegan restaurant, and every quarter they rotate the menu. And I, I got to go back into the kitchen and see just like massive refrigerators [00:29:00] of fruits and vegetables, and my cousin goes and like shops and buys the highest quality fruits and vegetables, and the whole restaurant is vegan.

Lauren: So I’m not vegan. I love my ice cream. I don’t know if I could give it up, but.

Ralph: He is in that series now. I remember exactly who he is. That’s so

Ralph: cool.

Lauren: Oh yeah. Well, I mean, obviously he’s the best looking one. Duh.

Ralph: Of course. Yeah. But didn’t he win like Best Restaurant in the World or

Lauren: is, it is. Uh,

Ralph: Yeah,

Ralph: insane. and then he gave it all up

Ralph: and then went to, did 11

Lauren: the head chef. That’s not my cousin. my cousin. is the very tall, attractive Italian one, uh, who’s a sous chef. like everyone he works with, everyone there that I have met is nicer than you would ever expect in hospitality. And I’m just like, either you’ve like risen above or like people have raised you specifically to be above and beyond.

Lauren: I mean, it’s just such a great space. ’cause you walk in and I walked in, I was like, alright, how am I gonna have a [00:30:00] meal that I’m gonna feel full? And there’s gonna be zero meat and zero cheese and zero butter. that’s a hard ask, but they change the menu every season. Ralph.

Ralph: it’s crazy. I will say this is that when you know it, like you have to be intentional about it. But once you actually do it the way that, and I’ve only been doing it for three weeks, I’m more full, but less groggy. Because of the feel, the food that I eat and I am a chicken steak, bacon ham, like you name it, like I love all of that cheese milk, you name it like mayonnaise.

Ralph: It’s like my second favorite food of all time. The point is, is like, yeah, yeah, mayonnaise and everything. So ever wonder why like I got cardiovascular disease. Well, there’s the reason why. So anyway, so we’ll have a follow up based upon my lab tests. In a couple of weeks and then we’ll get to what pisses us off.

Ralph: ’cause we never got to that today. So we will leave all the links to all the things that we mentioned here in the show notes as someone too much to mention and one show [00:31:00] over on perpetual traffic.com. And if you hated this episode, leave us a rating and review. If you love this episode, leave us a rating and review or a comment too, because you know what?

Ralph: This is what it is here. Ladies and gentlemen. If you don’t have your health and you’re not monitoring it, then none of this marketing stuff really matters ’cause you’ll be so, there you go.

Lauren: I was like,

Lauren: what? Like definitely we’ll have more tactical things and, I’m excited to like, get back into it. Like the stuff that we’re talking about, like what puts us off, what Ralph experienced, with understanding what Amazon agencies have done or have taught brand owners. Like, it’s huge and it’s something I’m really excited to like.

Lauren: Dive in

Lauren: deeper, more with you in another episode. ’cause I think the audience will like it a lot. And then just my piece of where it’s like, hey, when people are like confident with how the email is performing and the way that you can ensure that you’re filtering out garbage leads and that kind of stuff happens early on without you having to continuously spend efficiently.

Lauren: the, those kind of things should be standard practice and happy to do [00:32:00] deeper into those type of tactics. So if you’re leaving comments or reviews, like tell us what you like, but at the same time, just know that Sometimes we’re human and

Lauren: we’re doing the best we can to make it the best way moving forward while running teams, right?

Lauren: Like you and I both have a lot of people that are looking up to us. We have clients that are being responsible for us. You have kids, I have my family, and, these are working for us. So welcome to the human

Lauren: side

Ralph: Well, nice

Ralph: tease on the the Piss Me Off episode, which is coming next. All right, so thank you so much for listening here today. make sure that you, check out perpetual traffic.com. Obviously slash YouTube is our YouTube channel. We’ll leave links in for the show notes and everything that we talked about here today over@perpetualtraffic.com.

Ralph: So on behalf of my amazing healthy cohosts.

Ralph: Until next show. See ya. [00:33:00]

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