- Use workouts to gain muscle, diet to burn fat and cardio to improve your overall health and longevity.
- Eat a high protein diet compromised of ‘whole foods’ for the best body composition.
- When lifting weights, use your mind to muscle connection to increase muscle contraction.
- Upon waking drink water before coffee.
- Delay coffee for 1–2 hours upon waking. This lets cortisol clear out adenosine, which can lead to sustained energy into the afternoon.
- Use your nose for smelling & breathing. Use your mouth for talking, tasting & eating. Do not breath through your mouth.
- Mouth breathing disrupts sleep, ruins oral health & can cause sleep apnoea. Mouth taping at night helped me solve this.
- Mouthwash is the biggest dental scam. It kills your oral microbiota. Avoid.
- Avoid fluoride in your toothpaste. Use ones that have hydroxyapatite.
- Sleep at the same time every day. Align your body with the rising & setting of the sun.
- The 321 method for better sleep. No eating 3 hours before bed. No liquids 2 hours before. No screens 1 hour before.
- If you look at screens at night, wear blue light blockers.
- You sleep for 1/3rd of your entire life. Learn how to optimize it and make it as awesome a possible.
- Memory is fallible. When you have a good idea write it down immediately.
- Your best ideas come in the shower, walking or in the gym. Keep a notepad ready (or in the 21st century — a notes app on your phone).
- Peel a boiled egg by rolling it around your plate for awhile until all the shells are cracked. This makes it easy to remove the complete shell in one shot.
- Close the toilet bowl when flushing to avoid particles of filth sprouting up into your bathroom atmosphere.
- The more you criticize others, the more you criticize yourself. If you want to judge yourself less, judge others less.
- Stay away from people who always complain. They are energy vampires.
- Stay away from people who gossip. They are most likely gossiping about you.
- Learn a martial art to increase discipline, confidence & release stress.
- Take complete ownership for every result in your life. The only constant in every result is you.
- When someone is walking in your path look at their shoulder closest to you. 8 times out of 10 they will move out of the way.
- Be in rooms where you’re the dumbest person. Work out at gyms where you’re the least fit person.
- When you feel an emotion don’t numb it. It’ll only make it feel worse later. Feel it fully then let it go.
- You can tell a lot about someone’s character by how they treat service staff.
- Money & alcohol amplify who a person is at their core.
- A few months a year go monk mode. Eliminate all distractions & vices and use that energy to build your health & business.
- Who you choose as partner will determine your level of peace, wealth & happiness.
- Your perception is reality. If you want a better reality change your perception.
- You’ll never be as young as you are now. Do what you feel you’re meant to do.
- Your best decisions come from stillness. Stillness is amplified in nature & meditation.
- You can only get stronger when you face problems in life. Embrace the struggle.
- Show up, do the work & seek ways to grow. Do this every day & watch what happens.
- No one cares. Work Harder.
