Living An Amazing, Healthy Life!!!

💪 Health

1. Your health

2. Your close relationships (partner, family, friends)

🙌 The Foundation

1. [40%] Mindset

• Calm, happy, positive

• Think of the outcome you want and believe in it 1000%

• Mediate 2x 20m daily

• Laugh a lot!

2. [40%] Sleep

• 10 hours daily

• Same time daily (consistency key!)

• 1hr before midnight = 2 after (greatest athletes sleep ~8:30)

• Dark, cool room

• Cut out light 1hr before bed (orange glasses, red lights, no screens)

• 15m sunlight in am

3. [7%] Nutrition

• Whole foods (plants & animals, nothing processed, ingredients plants not chemicals)

• High quality ingredients (organic, good quality meats)

• No sugar (fruit is healthy)

• Concretely: No bread / pasta (is processed), no seed oils (mainly chemicals), cook don’t eat out

4. [5%] Exercise

• 1h daily min. Ideally 2.

• Stretch, lift, cardio

• Workout am ideally (def happen & feel great all day)

5. [5%] Relationships

• Happy, harmonious relationship with life partner

• Same with family and friends

6. [2%] Water

• 1 gallon / day min. Aim for 2.

• Pure, good quality water (No TAP WATER!!!)

• Continue no caffeine (since 9th grade), no sugar drinks (including fruit juice - veggie only juice is good).

• Eliminate alcohol

7. [<1%] Everything Else

• Stuff above WAY more important, focus on mastering that first

• Supplements (here’s what I take)

Bonus: Things I Have Found Helpful

Mindset

• 10m daily morning priming
• Some mornings you wake up happy, some stressed. I do this and EVERY single day I start out feeling great!
• Done basically every day since 2016. (Missed < 10 days in 9 years!!)
• From Tony Robbins
• Structure
• 3 x 30 reps: Ujjayi breaths (hands up, exhale loudly and pull hands down, inhale hands up)
• 3 x 1m: gratitude visualization
• 1.5m: self healing visualization
• 1.5m: family, friends, world healing visualization
• 3 x 1m: goal visualization
• Audio file I made that has the music with sections marked by birds chirping

• Surround yourself with happy positive people who laugh a lot

• Listen to audible books on thinking positive

• Watch inspirational YouTube videos (example) (todo: link to playlist)

• Read biographies of incredible people (great ones: Phil Knight - Nike, Arnold Schwarzenegger, Will Smith) (todo: link to book rec list)

• Watch standup comedy

Sleep

• Fully black out room
• Blackout all windows (TODO: add pic of room?)
• Black all lights switches / appliance LEDs

• No lights at night
• No lights at night. Get ready in dark
• If you need lights, get hue lights, put on red, from the floor
• Orange glasses for 30m before (ideally 1hr)

• Sound
• Get a noisy box fan - will block out all sound

• Temp
• Keep it cold (~68 degrees)
• Mattress chilling pad helps

• Mattress
• I’m currently sleeping on the floor on a ~1 inch thick pad (no mattress). When I moved to my spot furniture didn’t get delivered and I slept directly on the hardwood floor - actually felt good so seeing if this is better for posture. Will let you know.
 

Nutrition

• Batch cook meals at once for 3 days (can get someone do do for ~$30/hr)

• Instacart from Whole Foods, get meat yourself bc it spoils when out for hours

• Whole ingredients - skip foods that have additives / sugars / chemicals

• Ingredients label should look like: “chicken, salt” NOT “6-phytophenolalanine, chicken flavoring”

• Get organic, pasture raised, wild caught

• Lots of vegetables

• Nothing with sugar

• For lifting aim for 1g / protein per pound of bodyweight

• To get lean, here’s the simple rule: no processed carbs (bread, pasta, tortilla) & no sugar.

• Good snack foods: sardines, organic nuts, bone broth

Exercise

• Key Principles
• 1 hour exercise daily
• Just get in the gym, any program is fine. Can use mine. The actual exercises you do don’t matter as much. What matters is showing up & consistency.
• Keep the streak
• NO PHONE AT GYM!!!
• Don’t take it in to the gym
• Gamechanger for me: got an mp3 player for music without phone (later switched to Apple Watch bc was easier music experience but no notifications or apps)

• More thoughts
• Lift daily
• Go till muscle exhaustion
• Trainer can help a lot making sure you get good form.
• Hevy app great to track workouts with friends
• 10m abs daily (this girl has hardest videos I’ve found)
• 10m stretch before workout (yoga is good! down dog app is for custom time yoga + variety)
• Ideally 10m cardio warmup first
• Cold plunge is great - do in morning and before workout not after
• Swimming is great - high exertion vs time, good for body, even better workout if you’re bad at swimming

• My routine
• Rough daily 1hr structure
• 10m cardio
• 10m stretch
• 10m abs
• 30m lift
• On ideal days I add:
• 10m sauna and stretch
• 3m cold plunge
• 20m swim
• 5m stretches for posture
• 5m glutes
• My lifting body part split:
• M: chest / triceps
• T: back / biceps / shoulders
• W: legs
• Th: chest / triceps
• F: back / biceps / shoulders
• S: legs
• Su: arms (whatever needs help)

Relationships

• Having great relationships with everyone super key

• Be happy, be nice, let stuff go, talk through any emotional stress IMMEDIATELY

• Rule of life - only do any convo involving emotions in person. On phone if must. NEVER on text.

• Will be a whole separate post

Water

• Key: have it easily accessible

• Carry a gallon jug

• Measure - you’re prob drinking way less than you think

• Glass is best to avoid plastic

Everything Else

• Everyone overweights this category, stuff above is 99% of it

• Try the natural version of everything first

• Sauna / cold plunge good

• Supplements can help

• Massage gun can help

• Massages good

• Tons of other things that are good also: Red flight therapy, acupuncture, etc…