There are four things that have been a game changer for my performance and health: sleep, fitness, nutrition and stillness. Here are the details👇
1. Sleep. Sleep is the foundational pillar of health. Sleep 7-9h (at least until when @eightsleep technology will help you compress your sleep further). Do this test: sleep 1h longer every day for a week and then DM me how you feel. You will be a super hero by then
2. Fitness. Be active every day. Best workout for your health is HIIT + some weight training. =|>2x/week bring your HR >80% than your max HR for 20m or more. Use Zones app to monitor it
Do not feel overwhelmed by the amount or intensity of training mentioned above. First focus on building the habit of doing something most of the days, even if it is brisk walking. Once you have built the habit you will naturally raise your intensity
3. Nutrition. Fasting is great for me. OMAD (one meal per day) or 16:8. Do what works for you. It will help you avoid grogginess during the day and help longevity. Avoid glucose spikes, I do a keto diet. It is ok to cheat 1-2x per week, just be consistent
4. Stillness. Spend 10-30m/day doing nothing. Sit still, no music, no walking. Let your mind race. You will suffer for the first few minutes then things will slow down, clarity and solutions will appear and everything will look brighter. This will help you cut the mental noise
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