During the past few months, as part of our Health Stack series for @eightsleep, I have interviewed high performers about their best practices for health and wellness.
Here are the top things I’ve learned so far 👇
1. Not everyone has the perfect sleep journey
Sleep is a universal pillar of health, and most people who want to be healthy and productive prioritize sleep in their lives...
...@SimonHuck shared with me his sleep struggles, and how he was able to mitigate his insomnia by visiting a sleep clinic, sleep journalling, and also reading the book, ‘The Sleep Solution’, which transformed his life: amazon.com/Sleep-Solution…
I found that the most popular tools for better sleep include @eightsleep, @ouraring, @blubloxofficial blue light blocking glasses, @Dyson air purifiers, and white noise machines.
All of these products are great for tracking and tangibly improving your sleep quality.
2. Meditation is a tool of high performers to refocus and destress the mind.
I learned how something as simple as our breath can completely transform your health.
Breathwork helps you gain conscious control over our autonomic nervous system, leading to improved health. Breathwork has helped all of them boost their energy + lower stress levels.
Here is more on @robbiebent1’s best tips for breathwork:
5. For some, psychedelic therapy has been transformative.
Psychedelics are rising in popularity as they are becoming legalized for therapeutic uses. @robbiebent1, @jwmares, Dylan Beynon all have seen pivotal changes in their lives since using psychedelics.
.@robbiebent1 was able to become completely sober thanks to psychedelic therapy and meditation work.
Read more about how psychedelics are used for therapy here:
6. Exercise is an integral part to a healthy lifestyle.
I found one of the most common workouts among all our Health Stack guests was cardio, including HIIT and cycling with @onepeloton.
.@HarryStebbings shared with me that he uses the 10 minutes after a @onepeloton workout as his “post-sweat” meditation time. This is a great way to regulate your heart rate after a hard workout.
7. Waking up early for personal time jump starts your day
Spending time early in the AM mediating, exercising, or working w/o distraction can boost productivity. @jwmares in fact, never uses an alarm, but wakes up early to walk, meditate & do deep work w/o checking notifications
I have been tracking my metabolic fitness rigorously with @levels since May 2020
Not only did I discover berries affect my glucose levels the same way pizza does, but also found the impact sleep and workouts have on my metabolism
Here’s a bit of my learnings 👇
Fasting helps regulate my glucose levels
I fast 23hr/day on weekdays, eating only for dinner. On weekends, I fast 16:8.
This helps me regulate my blood glucose levels during the day & gives me the most energy. Here is a day with all day fasting + tennis, then dinner around 7pm
Getting enough sleep is essential
Studies have shown that sleep deprivation can cause an increase in glucose responses. I get 8-9 hours of sleep each night.
If you plan to go to bed by a certain time but find yourself scrolling on your phone till the late hours of the night, you may be experiencing revenge bedtime procrastination.
Read along for tips on how to get away from this bad habit. 👇
Why do we procrastinate bedtime?
Revenge bedtime procrastination is an attempt to reclaim your day by delaying your bedtime.
While this can happen to the best of us from time to time, it can become an issue when it begins to chronically disrupt your sleep schedule.
Why is this an issue for sleep quality?
Not only is scrolling on your phone at night poor sleep hygiene due to blue lights exposure, but you also may be sleeping less & getting fatigued
You may feel more sluggish & unproductive during the day & experience higher cortisol levels
I have been on a keto diet for over 2 years now & I’ve never felt better
I tried keto after noticing that carbs cause me inflammation & low energy levels. Now I practice fasting & keto b/c it keeps me at peak energy levels.
Here are some of @geoffreywoo’s & my best keto tips 👇
What is the keto diet?
Keto is a low-carb, high-fat diet aimed at helping your body achieve ketosis. Ketosis is when your body is most efficiently burning fat for energy by turning fat into ketones and then supplying your brain with energy.
Keto is good for anyone trying to lose/maintain weight or improve their blood sugar levels.
However, diets are extremely personal & individuals may thrive off of different foods. Personally, keto felt best for my body.
Always consult an expert before trying a new diet.
After yesterday’s win, @TomBrady is a 7X Superbowl Champion, with 4 of those wins coming after the age of 37.
At 43 years old, sleep and recovery are crucial for Brady’s longevity. Here’s exactly how he sleeps 👇
No food 2 hrs before bed
Brady not only follows a strict diet, but also stops eating well before his bedtime of 8:30pm. If he eats dessert, he’ll eat it only after lunch so the sugar doesn't keep him awake.
He also avoids alcohol & caffeine, which can lead to sleep disruptions.
No exercise 2-3 hours before sleep
Brady prefers early morning workouts after he wakes up at 5:30am.
Exercise at night can overstimulate your body and brain and make falling asleep more difficult.
1/ Tomorrow, @TomBrady will play as the starting QB in the @SuperBowl at 43 years old. How has Brady managed to maintain a high level of performance with:
- Over 2 decades in the NFL
- 9 SuperBowls
- Founder of @TB12sports
Recovery and wellness play a major role in his life 👇
2/ Pliability is a key focus for Brady.
Pliable muscles are long, soft and resilient. He works w/ his body coach, @AGuerreroTB12 to reduce injuries & tension in his muscles through pliability work.
Brady credits pliability for his longevity in football.
3/ He prioritizes sleep.
Sleep is one of the most important aspects to Brady’s recovery, and he’s a vocal advocate for getting quality sleep every night. He goes to bed around 8:30pm and wakes up at 5:50am to do his morning workout (NFL schedule permitting).
I have always been obsessed with time optimization and over the years I have tested 100s tactics to ensure I spend my time effectively & efficiently.
Here are the best 9👇
1. Color-coding your calendar
- I color code every type of meeting I have. (ex: blue = Operations, grey = Growth, green = Product + more)
- I categorize each meeting based on 4 tiers (urgent, high, medium, low) to determine when to schedule & if they overtake my “power time”
- On Sunday, I receive a report of how I’ve spent my time across these different areas and see if it matches my priorities