Thread by @BCommerceLLC

Optimize yourself and you will reach your full potential in business, relationships, and happiness.

Let's nail the basics...

THREAD:

1. MOVE: The single most important thing when it comes to maintaining weight and avoiding injury is simply movement. You are not meant to sit for 8 hours a day and then sit some more. You NEED to be getting 10k steps a day or everything else suffers.

2. SUNLIGHT: There's no magic here. Get sunlight into your eyes before 9:30am and also between 3-6pm. This will keep your Circadian Rhythm on point, which impacts everything. Wear amber glasses and avoid bright lights after sunset. You will sleep easier and deeper.

3. WEIGHTS: Absolute minimum is 2x per week. Ideally up to 5-6. Anything between 6-20 reps will be effective if the load is near failure by the end of the set. Always be increasing weight or reps over time. This is ESSENTIAL to cutting, maintaining, bulking, and longevity.

4. CARDIO: Not required for body comp or weight loss if you are hitting your 10k steps, although you can derive brain and heart health benefits from this. 1-2x per week, 10-30 minutes. Get your heart rate up, 120-150 is effective.

4. CARDIO 2 - Do whatever you want. Just get the heart rate up. HIIT is fine too, I enjoy this because its not as boring. I use a rower and HR strap to track performance. I just like numbers.

5. PROTEIN: This is the first step in getting your nutrition right. It helps with exercise, muscle, and SATIETY. Get 0.8-1.0 grams per lb of bodyweight and spread it throughout the day. This will help you stay lean as it keeps you full and helps you hang on to more muscle.

6. FIBER: Aim for 14 grams per 1000 cal. This is a lot (in our environment). It will keep you regular and the health benefits from vegetables are enormous. Eat vegetables with every meal and keep them variable, don't go crazy with specifics. This will also keep you feeling full.

6. FIBER 2: Fruits and Vegetable intake is highly correlated with decreased risk of mortality. I also would argue that the people who claim insane benefits from going vegan would be getting the same benefits if they kept meat in and consumed the same amount of veggies.

7. MACROS: Distribution of fats vs carbs is not as important when you control for calories and protein. If you are lifting more and looking for performance lean more towards carbs, but do what you prefer.

8. FATS: Olive oil, coconut oil, meat, eggs, nuts, seeds are all fine here. You do not need to eat clean food 24/7, if you have a guilty pleasure enjoy it. 80/20 rules.

9. CARBS: Your energy and satiety will thank you if you stay away from sugar. Aim for complex carbs. Fruit is fine. Oatmeal, rice, potatoes, whole wheat bread is fine too. Stay away from gluten IF YOU HAVE CELIAC DISEASE. Most people do fine with gluten, and dairy for that matter

10. NUTRIENT TIMING: Not that important. If you feel good fasting, go for it. Ideally your protein is consistent throughout the day. Avoid fat & fiber around workout time.

11. MEAL HYGIENE: Chew your food! 20-30 chews per bite. It should be like oatmeal when you swallow. Don't pound water with food, it decreases your stomach acid effectiveness. Take your time. Breathe. Parasympathetic = optimal digestion.

12. CAFFEINE: Aim for 200-300 mg per day max. Cut it off by Noon. This will help your sleep and keep you out of a Sympathetic State. You want to be parasympathetic pretty much all day outside of your exercise.

13. BREATHE: Nasal only. This is good for so many different functions. Slow it down and try to implement a couple practices throughout the day. Most basic: 4s in, 7s hold, 8s out. You can go very deep in breathwork. DM me for more.

14. LEARN: Commit to just 10 min a day on something you're interested in. I like to require myself to read 1 chapter a day, which ends up being more. This creates fantastic momentum for personal growth.

15. SLEEP: No bright light after sunset. Electronics away from the bed. Completely black room (use a face mask if needed). Tape your mouth shut. White noise. Breathwork or meditation to wind down. No food or exercise close to bed time. 65-67 degrees. Air purifier.

16. SUPPLEMENTS: If you're ignoring everything above, don't bother.

Creatine
Fish Oil
Caffeine (see above)
Zinc
Magnesium
Vitamin D
Protein Powder (to hit your number after food)
Multivitamin (good insurance for micros)

16. SUPPLEMENTS 2: Multivitamin is highly individual based. Track your food in Cronometer and see where you're at for micros and minerals. If you want to go deep get DNA testing, look into your SNPs and get bloodwork to see if you are lacking anywhere.