Vishen Lakhiani: Nine Habits That Transform Health and Boost Wealth

[Music] what I want to talk about today a mind Valley event would not be complete if we did not bring in other dimensions of human development right it's not just about Finance your wealth is also going to be dependent on your body's energy on your ability to focus on your thinking ability or cognitive skills you see while so many of us are here for money there's something that is really important for us to understand every every billionaire I've had the benefit of interviewing and I've interviewed over a thousand people every single one of them would give up 99% of their money for their health I came across this article recently about the founder of Lululemon amazing guy founded an incredible clothing brand that has made millions of people all around the world have really great asset yet the founder of Lululemon was recently diagnosed with a rare disease approximately 10,000 people in the world suffer from this disease and it means that in 5 years he might not be able to walk and he might be wheelchair bound he is spending a $100 million to help find a cure for this disease and I bet you if he could give away 99% of his wealth for that he's worth about 7 billion he would do so you see Health in terms of everyone that I've had that I've spoken to or interviewed they always Place their health first but the funny thing is this in our pursuit of money we actually frequently damage our health how many wealthy people do you know who will spend hundreds of thousands of dollars on a great house or a great car I find this really interesting I know people who buy Lamborghinis and Ferrari spending ridiculous amounts of money but they will not spend 1% of that to make their body actually function better they care about the Roar of the engine of a Lamborghini of a Maserati but they won't spend 1% of that to ensure that their body that actually takes you places is not optimized we need to change that Paradigm so a new mindset that's emerging among wealthy people is health comes first Health leads to wealth but what I want to show you in this presentation is how correlated it is but also how easy it is to make tiny subtle changes in your day-to-day habits that will improve your health in remarkable ways so first I want to share a story okay I mentioned many of the most incredible billionaires I know put their help first so in 2019 I attended a mastermind on neker island and uh necar island is owned by Richard Branson and he uses this beautiful island of his to host entrepreneurial masterminds so I was there on this beautiful Mastermind and at 9:00 p.m. Branson was sitting at a dinner table with all of the other entrepreneurs there and he says I'm going to go for a swim tomorrow at 6:00 a.m. does anybody want to join me and so s or eight people said sure yeah we'll wake up at 6:00 a.m. and swim at 6:00 a.m. we go down to the beach and Branson there and he has his flippers and he says okay we're going to fil swim 5 kilm across open water from neker Island to Mosquito Island and then we'll have breakfast and we were thinking are you kidding me and he goes all right guys let's start doing this now do you guys know how difficult it is to swim 5 km across Open Water and by the way I had not been in a pool in maybe 2 or 3 years right so I grew up in Malaysia there's like water and ocean everywhere I'm just I'm just not into it white people you love pools but in the condo I live in even though there an amazing pool I don't go in I don't need a tan and I don't like getting wet so this was a big deal for me so I backed out a moment I said guys you I don't know if I can swim 5 km I haven't swam in 2 years I'll be the photographer I'll sit on the safety boat follow all of the swimmers and I'll take photographs and then something happened that blew my mind so Branson gets into the water and this guy is in his 70s he gets into the water and um he's about to swim and he goes oh sh damn I forgot my goggles and then his assistant say should I run up and get your goggles and he goes nah it's okay I'll just backstroke so this man is now going to backstroke 5 kilomet that's about 1 hour everyone else jumped in the water with him I found this so inspiring I decided okay fine I'm going to do this so me not a good swimmer jumped in now fortunately there's a safety boat so if any of us get our foot bitten off by a shark or we drown we get pulled out right so it's not as dangerous as it might appear I made it about 2 and 1/2 km before my body was so tired I had to go in a safety boat but I had never swam 2 and 1 half km 2 and 1 half km is more than I'd swam in the last two decades Branson made it all the way back but this is what made it all the way there but this is what I found interesting he swims from NECA to Mosquito Island 5 km we have this amazing breakfast and then he says he has a way of pushing people he's like by the way no one has ever done it both ways if any of you are willing to get back in that water and swim all the way back you would have done 10 km and you would have broken a record and that girl in that picture her name is Stephanie she did it she swam all the way back be becoming the F she like she beat all of the men becoming the first person the first human being to do that swim very inspiring but what I found curious about this was was the idea of how important health is to Branson his health is what fuels him to be able to do all of his crazy Adventures at his age but I see this with a lot of people so on mosquito Island Branson shares a house with 10 other billionaires right one of them is navine Jane who who a m Valley author and a friend of mine I was visiting naen recently and staying at his home and every morning before breakfast naine would insist we hike up and down the island for about 45 minutes every single day and he's there with his wife and it was just wonderful to see again placing his help first we were doing 10,000 steps a day before breakfast sometimes every wealthy individual I know who has their life together would not ignore their health and I don't want you guys making that mistake cuz I made this mistake now why is Health important if you can put the protocols I'm about to teach you in practice this is what you're going to see first improving brain cognition your thinking is actually going to get finer and more focused how many of you here have difficulty with Focus many people find that after these protocols they are focused to shop and many people who label themselves as having ADHD find that that label no longer applies a lot of it is biochemistry and it's the practices that you put in place it's almost as if you've raised your IQ 10 points your intelligence goes up when your health goes up we'll talk about that in a moment number one Higher distress tolerance what this means is in the face of complexity you can Thrive because your physiology can tolerate more complexity without breaking down into stress third higher energy level so the mitochondria in your cells are producing more energy so you can go further longer and you can thus get more output done in a given amount of time next smoother emotional states you are less and less whiny because you your emotions are in the state of Joy love and Bliss for a longer period of time even when things get stressful number five metabolic efficiency your body is burning fat faster and metabolic efficiency also also means that you aren't gting weight in fact you're probably losing weight and finally better sleep we'll talk about the importance of sleep and I'll show you some stunning data on what happens if you bypass even 1 hour of sleep in a given day now the protocol I'm about to teach you will take 90 minutes a day it's broken up over the day it takes 90 minutes I do this every day so I'm teaching you my protocol but here's the funny thing although you are adding 90 minutes of a additional complexity to your day you are actually gaining 90 minutes back in terms of better focus better efficiency so if you have to sacrifice if you work 8 hours and you have to take an hour of work aside to do this protocol and some of you might you will still get 8 hours of work done okay now you may be thinking well what's the point I'm spending an hour to get an hour big deal right it is because you're also going to add 10 years of your life I'm talking about adding 10 years of healthy lifespan to your life and we look at this data as well so this means if the average person dies at 75 you will live to be 85 and you will live into your 85s in a much healthier body so you're actually buying more time and this is so valuable this is what it looks like okay so most people so right now in America the average man will die 3 years sooner than the average woman so American lifespans are decreasing and we don't really know why but it is something to be concerned about what happens is when you put these protocols in place you actually see while your lifespan might increase 5 years or so notice the gray area your health span is increasing so you may add five areas to your life but what happens is that the last 15 years of your life are so much more richer are so much more productive if you look at this chart you'll see that when you're 80 you you're having the same quality of life as someone in their 40s and this is doable are you guys interested in this approach okay now what I'm going to put put together for you is a a complete approach that I designed for myself based on all of these mind valy programs so if you have a mind valy membership you have access to these programs but you know these programs would take hours to go through what I'm going to do is I'm going to show you how I took the nuggets from these programs from interviewing the authors of these programs and put everything together on a daily approach for myself now let's start with the morning routine I'm going to go super fast I'm going to share with you everything I do but I'm going to give you a QR code at the end so you can download the entire slide deck okay and I'm also going going to give you access to an AI I just put together this morning that will help you plan this routine for yourself at least a portion of this routine so we're going to make this super easy for you to implement let's start with the morning routine 7:30 a.m. I practice meditation can you guess what meditation I practice the six phase I designed it for myself you can uh pick up the book or you can get it free on YouTube I put it up on YouTube just go to YouTube Type in six phas or download the Mind Valley app and the six phas Quest is actually free so in America it's called the book is called the six pH meditation in Britain for some reason it's called zero meditation the book is by the way really really really funny I didn't want to write a a a boring meditation book so it's got a lot of cheeky humor in it I hope you guys enjoy it now why is the six important let me show you some press on how top performers are using it Miguel said in billbo magazine that when he gets on stage in front of his concerts for hundreds of thousands of fans he has his entire team do the six-phase meditation if you're American you will recognize this guy Tony Gonzales one of the top 100 footballers in America by football for those of you in Britain I mean rugby he does the six phase this was really interesting Bianca andrescu was practicing the six phase from the time she was 16 in the visualization portion she saw herself winning the US Open at 19 years of age she beat Serena Williams won the US Open when they asked her how did you do it she credited my book the code of the extraordinary mind and the six pH all of these performers are using it but notice something about these people they are all rock stars going on stage for concert or athletes why because rock stars and athletes are super conscious of how they perform when you get in a court you are playing against points you beating older version of yourself when you get on stage you are playing for a crowd you instantly get feedback and what these people are seeing is that the 17 to 18 minutes they do the six phas they instantly get that feedback and their scores improve now for many entrepreneurs we don't we can't look we don't see immediate scores we see long-term scores but if you're really paying attention like these athletes and rock stars you will see your immediate performance improve so I want to give you a to really convin you to look into this I want to play a video from my friend Charlie mly who's one of our British mind Valley authors he looked at the book The Six face and he sent me this video please make sure sound is on and this will help you understand the importance of the six face in British speak sound please guys let me know thumbs up okay when it's ready all good Bish yeah um you know I've done the six phase before but I just had a you know properly good looking in into it now and a practice of it and yeah it's it's the dog's bollocks man you done a bloody good job with that you have yeah found a way to kind of ditch the and all the spiritual that is unneeded and leave us with the spiritual Essence that is needed um you know all the wanky stuff has gone and yeah it's a bloody good setup it's a bloody good sequence it's um yeah it's good man as I say you've got the dogs bollocks there so well done loving it let me let me type that out for those of you who don't speak British English right he said it's the dogs bollocks bloody good job you found a way to ditch the and all the spiritual that is unneeded all the wanky stuff is gone so britz you understand how powerful this is right it is the dog's bollocks whatever that means and it's a bloody good sequence apparently too okay dogs bollocks I love that now I understand why my British Ed I wanted to call my book zero meditation you Brits you guys have the foulest minds you're so polite and well dressed on the outside but it's like under your well-dressed suits you're not wearing any underwear it's amazing I love this about you you are you you you're not like Americans Americans you totally know who they are Brits you're sneaky you hide this dirtiness okay six-b meditation get it for eats on the Mind Valley app now I alternate so sometimes I do the six phas but there's another set of meditations that I love and this is from our friend Paul McKenna whom you experienced yesterday again we've made it free on the Mind Valley app tell your friends this is the most powerful meditation I've ever experienced it's called hypnotic trans Bliss Paul uses hypnotherapy to rewire your brain's tolerance for stress so that when you're in stressful situations you function differently now this meditation is so powerful it is not to be underestimated if you listen to this meditation for 7 days in a row you will see a long term difference in how your brain functions you will find so you listen to it for one week by week two you will find that you are dealing with work differently now the results are so fast so powerful that we couldn't really people wouldn't believe it so we created a course around this called everyday Bliss and the course takes you through 5 hours of lectures on stress and understanding stress and all of that stuff but when I spoke to Paul he's like all of that stuff is unnecessary it's just that people don't believe this is so powerful so I have to put all of this unnecessary stuff out there so they're convinced cuz they feel they have to work super hard to learn how to manage stress skip the course everyday Bliss just listen to this for 7 days in a row and you will see a powerful difference now after you're done listening to this for 7 days in a row and by the way the difference will last about will last in perpetuity until you have a traumatic situation let's say something goes wrong and your stress levels go up again and you're now at a and you now have to deal with that you might want to then repeat it a year out but in addition to this there's another meditation again we've made this free it's hyp itic trans for instant confidence really powerful stuff you're going out uh to give a speech you have to do a boardroom presentation you're doubting yourself hypnotic transfer confidence will change you again listen to it 7 days in a row again my wonderful team at M Valley and Paul McKenna we have made this completely free okay completely free for everyone in the world to benefit from if you have friends who need this ask them to go to mind valley.com hypnotherapy and the they can download it for free okay uh just listen to it in the mind Valley app so I start my day with the meditations these take about 20 to 22 minutes I then go and do a cold shower now cold showers are something you're going to hate for day one 2 3 but it's something that is so essential and so many amazing people I know are addicted to cold showers so cold showers do this they cause your body to burn fat Brown fat which is stored over here which is the hardest fat to burn they cause you to have a massive dopamine hit so for the rest of the day you're just in the most incredible moods and they also cause you to increase your immunity once you get addicted to cold showers the mood shift that you get is so addictive you'll want to start doing it again but it gets tricky the first time you turn on your shower without the heat on you're going to want to strangle me for putting you in that situation but if you can tolerate 30 seconds on day two you'll go up to 40 seconds and then day five 50 seconds day six 60 seconds you want to get all the way to 3 minutes 3 minutes cold shower a day is proven to have some of the most incredible health benefits you can imagine Google it or ask chat GPT okay but it is one of the most powerful practices so I started doing this daily now at 8:30 a.m. so now an hour has elapsed I've woken up I've maybe um done my medit I've showered now I'm sitting down I'm about to start work but I do not eat anything I go into intermittent fasting if any of you want to study fasting we have the program Beyond fasting on mind Valley but fasting is really easy and it is one of the most important practices for metabolic efficiency and for improving your cognition and keeping weight off so intermittent fasting works like this and keep in mind it's different for men and women for men you can go all the way up to 20 to 22 hours of fasting it's easy I do that sometimes right if you are working out and trying to put on muscle you do not want to go above 16 hours so you want to fast for about 16 hours for women it's a lower ratio 12 to 14 hours because a woman's hormones are different long-term fasting has proven to be um more dangerous for a woman than it is for a man right it's not dangerous but it can be disruptive to your hormonal cycle so Google fasting for men fasting for women looking to the program intermittent fasting but this in a nutshell is how you do it so I choose to have an 8h hour eating window so I eat I skip breakfast I eat at 1:00 p.m. 400 p.m. and 8:00 p.m. those are my three meals 1 p.m. I have four eggs cuz I want a big dose of protein 400 p.m. I have a protein a protein shake roughly 50 g of protein and then at 8:00 p.m. I have dinner and for dinner I eat anything I want I avoid too much potatoes but I do eat rice I do eat pasta sometimes but mostly my plate is 50% protein right and the reason I do that is is because to me MUSC muscle gain is important so I eat a lot of protein but it turns out that this 8 Hour eating window is how our ancestors functioned it means that for 16 hours your body is in a fasting State and it causes your body to go through something called autophagy where all the dead cells all of the stuff in your body that's not needed is cast aside your body literally starts eating away the unnecessary cells you actually end up living longer you have greater metabolic efficiency and you stop feeling hungry so fasting is a really powerful practice now to help you fast there's a simple trick that keeps away the hunger and by the way you may feel hungry only for the first few days then the hunger typically is tamed you start your morning with water with Himalayan salt and lemon and then coffee that's it coffee and water with Himalayan salt and lemon so this is how I start my day from the time I wake up at 7:30 all the way to 1: or 1:30 p.m. all I'm taking is water with Himalayan salt and lemon and coffee and you want to drink a lot of water water is amazing if you're dehydrated your metabolic rate goes down by as much as 4% so you want to make sure you're drinking a lot of water now when you fast it is one of the most effective way to cause fat loss a study by Dr Daniel aan in 2020 showed surprisingly that the more fat you carry the lower your brain's ability to compute so this is really interesting when you lose fat you actually become smarter read this excess fat on the body further impairs brain function and Analysis of brain spec scans of 20,000 psychiatric patients at em and Clinics found that as their weight went up the physical functioning of their brain went down if you're an entrepreneur it is vital that you start eating healthy to reduce fat because you're actually going to become a better entrepreneur you'll be able to get more work done in less time your thinking is going to be better your decision- making is going to be better you're going to feel better about yourself and your lifespan will increase which means more time to build your business and create intergenerational wealth for your family do you see how important this is but what you need to understand is that 85% of your weight is what you eat it's not exercise exercise has other benefits it is 85% what you eat this is what modern science says food companies lie to you so they'll say you know drink a Diet Coke and then go walk 10,000 steps in you're good no Diet Coke is horrible for you it is worse for you than drinking regular Coke because the chemicals that they put in Diet Coke disrupt your gut bacteria studies show that people who drink diet coke actually sometimes put on more fat than people who drink regular Coke but actually don't drink Coke at all use Coke as toilet cleaner that's really all it's good for toilet cleaner instead practice intermittent fasting get used to if you need something soda use sparkling water I love sparkling water but remember every extra pound of fat you carry is literally weighing you down it's also going to make you less effective in terms of cognitive ability now 8:30 a.m. is focus time I used to have Focus issues this is what I found actually fix my focused issues so it's about creating flow and there are couple of princip for getting into that flow state where you can just get so much done in so little time the first is remember this we're all human beings we can't focus for extended periods of time the ideal sign says the ideal Focus window is 90 minutes so let's say you need to write a book or you need to code a project or you need to write a speech set a timer for 90 minutes have your coffee have your Himalayan uh salt water and go 90 minutes then give yourself a break your only human but in 90 minutes you can get so much done now consecutively we can work efficiently for about 5 hours before we need to rest so I might work 90 minutes give myself a break but after 5 hours I will probably take a nap or break for lunch okay so remember the 90-minute rule in terms of coffee we're creating a culture where coffee is everywhere do you know coffee is the second most shipped commodity in the world p volum is number one that fuels our Machinery coffee apparently is supposed to fuel us that's number two that is how dependent we are as a species on coffee but even Dave asprey the biohacker and the founder of Bulletproof Coffee says this don't go more than two cups a day Caffe is a drug and here's what happens when you over drink coffee number one coffee ages your skin so all of that makeup and stuff and creams that you put on your face to make you look younger your third or fourth cup of coffee is taking away that Advantage the second thing is coffee gets you addicted and coffee actually creates according to science fake meaning I was listening to a neuroscientist called Jack aloka talk about this he said have you seen all of those Instagram post of like sexy looking morning people in the balcony holding a cup of coffee in a balcony in maybe Turin Italy going ah life is so wonderful no it isn't that's an ugly balcony and there's no big deal about that photo coffee makes you see meaning where there's no meaning it's weird but coffee makes a precious moment feel more meaningful it's literally seducing your brain and so this is why we have this emotional attachment to Coffee coffee is like it's like a mind virus so you want to limit yourself to two cups of caffeine and then if you need to continue drinking go decaf now how I do it is I mix two scoops of Decap with one scoop of coffee in my coffee machine so I take um four cups a day but those four cups are approximately only 33% caffeinated so decaf coffee is is perfectly acceptable next the real Limitless Bill any of you seen the movie Limitless okay you can create a pretty damn amazing Limitless effect in terms of focus and efficiency I take these pills every single day now this is from Sha Wells who's the supplement scientist at M Valley parentin Alpha GPC tyrosine plus lanine let's break it down parentin is the caffeine molecule with the 20% of caffeine that causes Jitters sliced away through the Brilliance of science it's caffeine that you can take that gives you the focused attention of caffeine without the jittis and it doesn't mess your sleep does it affect skin aging I don't know yet but it's a powerful thing number two alpha GPC wonder drug Alpha GPC amplif I focus third tyrosine and the fourth if you want to go so all the first three give you focus and U give you focus if you want to bring in creativity so creativity is a type of focus where you also have beautiful ideas coming what you got to do is generate alpha waves and that's what lanine does lanine helps you relax it is equivalent to 20 cups of green tea when you combine the four of these together you have a focus stack that is unbeatable now all of these you can buy on Amazon they are not expensive at all the next thing is the rule of 4% you want to create flow you must thread the line between Challenge and ease so Steven Cotler who ran the flow Genome Project said he found this in his research if you're giving yourself amount a certain amount of work to do increase that difficulty of the work by 4% that means let's say you're a writer and you have to write 12 pages in 90 minutes after you're doing that for about a week the very next week challenge yourself to write maybe 13 Pages or 12.5 Pages just 4% extra and what you find is that challenge helps create flow so there's something about our minds but if something gets too easy we lose flow if it's too difficult we also lose flow but 4% difficult 4% harder than what we are used to puts us at the exact zone for flow so apply the 4% rule all right now it's 12:30 I finished my morning I'm hyperproductive now it's time for supplements now here's the bad news guys even if you eat healthy the food today is lacking the nutritional density that it did even 30 years ago the US Senate issued a warning that said the quality of nutrition in our food is at an alarmingly low level and this is a cause for National concern now that warning was issued in 1932 imagine where we are today according to nin Jan the founder of volume the gut microbiome testing company an avocado in the 1980s had eight times more nutritional density than an avocado today so we are as a species basically ruining our soil and our food quality is getting worse and worse this is one of the reasons why we observe things such as obesi is going up um diabetes is going up and among men there's something really bad happening testosterone in men has fallen 50% since the 1980s basically your grandfathers had higher testosterone than men today and were more manly now this week they a science study came out tracing why testosterone is going down again it had to do with our food supply it was with uh artificial um artificial stuff put in our food food for example incest insecticides and pesticides and so unfortunately even if you're trying to eat healthy you're going to hit this wall and this is why supplementation is important the American diet the standard American diet which no coincidently the abbreviation is sad is no longer enough but the funny thing is the standard American diet is spreading globally so even if you're not American congratulations thanks to American Marketing you are rapidly moving towards a standard American diet this is why you need to have a supplement stack now supplement stacks mean you're getting um important supplements magnesium vitamin C depending on your needs through the right supplements the right pills I travel everywhere with a supplement stack you can see I have there qualia for night I have berberin berberin causes um your body to burn more more fat Zen mode by bulletproof Zeno helps you relax I have a blood sugar Optimizer supplement um cuz I can't resist a good dessert and then I have other supplements that I take now identifying the right supplement can be difficult so I had my supplement scientist Shawn Wells who's one of the best in the world put together a list of 64 supplements for you and then we connected that list to chat GPT and officially today we are announcing supplement GPT by m Valley you can check it out if you have a chat GPT account this can be your custom bought to design your supplement stack for example this is what I asked supplement GPT today I'm speaking this week in London and need to take the stage with high energy and good emotion I want a better sense of humor and to have high distress tolerance need adaptability also need to sleep well to be fully refreshed okay and this is what supplement GPT provided me vitamin B complex lanine 5htp magnesium bisglycinate omega-3 fatty acids that's pretty cool now the mistake people make is that they take the same supplements every week no every week your conditions are going to be different you might have super busy weeks you might have a week where you're on vacation you might have a week where you're feeling kind of sad feed that into to chat GPT and get your supplements for that week okay so all you got to do to access chat GPT is to follow the QR code I gave you again it's completely free now I also asked chat GPT to create a beautiful Grand slide to announce itself as supplement GPT and this is what it created it is so full of itself that's how you access supplement GPT take a picture of that and by the way if it doesn't work that's because chat GPT is going through some disruption today I'm sure if you heard the news the CEO got fired the co-founder resigned so um we don't know what's happening but hopefully it works and uh you you do need I think for this to work you do need a chat GPT account how many of you here are using chat GPT and have an account great most of you so it shouldn't be a problem okay now don't give it don't give it a simple message such as I need more energy it'll give you 20 supplements for energy be specific say hey I need more energy cuz I'm feeling a little bit down right now not being sleeping right I think I drank too many bottles of wine I'm at this crazy conference like organized by Italians and I'm having a hard time understanding them because of their accents and all of a sudden I feel that I really need to buy seven pieces of property and then see what it gives you all right afternoon routine now what I shared is just my morning how much time do you think that takes well actually not much time at all I mean I I meditated for about 20 minutes but I skipped breakfast so I got that 20 minut back so there's really been no additional time but because of my focus States because of of tyrosine and Alpha GPC I actually can do in the morning what most people do in about 8 to 12 hours okay next the afternoon routine now I start breakfast at 1:30 because that's what you do if you're doing intermittent fasting I eat a high protein diet you don't have to be a meat eater to eat a high protein diet you can be a vegetarian and you can still have a high protein diet but to me one of the most important things is that after you turn 30 your body loses 1% of muscle every year it's called sarcopenia and so the most important exercise you can do is weight training to build back muscle but if you're doing weight training you got to take enough protein so I take four eggs and then I take some veggies some broccoli or something on the side so I I eat a lot of protein to to maintain and build muscle musculature is the one thing about your body that has the highest correlation with longevity let me repeat that the number one thing about your body that correlates with longevity is your muscle mass you do not build muscle mass from yoga you do not build muscle mass from aerobic you actually destroy muscle mass if you do longdistance running long-distance running according to Doug maggu the exercise Pioneer is stupid it is actually negative exercise I'm sorry to be so blunt for those of you who are training for a marathon but I would never do that it actually hurts your body because your body will burn off type two muscle fire fiber you need muscle longdistance running is not exercise at all what is exercise and we'll come to that in a moment is high intensity interval training and body weight training we'll talk about how Okay 2:30 p.m. I do a mood check now a mood check means I simply check in how am I feeling and this is a really important exercise we need to nurture our bodies we need to check in with ourselves if we ar checking in with ourselves who else is going to do it for you if you work from home and you have a partner who also works from home this is a great time to just check in with each other but I I live by myself and so I check into myself now there are four different types of moods that I observe I may feel after 2:30 p.m. right what I'm going for here is what is called distress tolerance I'm looking to to eradicate all stress I want zero tolerance for stress because stress hurts your body so to create higher distress tolerance which means higher tolerance higher Toler for complexity before I feel stress I check in and I'm looking to see which of these four moods do I need to experience right now now the first is zen zen means relax so if I need to relax because I'm finding that maybe I'm feeling a little bit too tense or I'm feeling a little bit anxiety maybe I'm feeling just a tad bit of stress I take an El theanine pill and as I said lanine helps you relax it's like 20 cups of green tea it's wonderful if I'm feeling a little bit like annoyed or I'm just feeling down sad and we all feel that sadness is biochemistry and so I take a combination of Gaba and 5htp Gaba and 5htp are powerful things that actually shift your mood and make you more positive I had a friend come to me once and said listen my life is such a mess my mom just won't stop nagging me my sister's an absolute and I'm feeling really depressed and I said hey hey by the way could I just give you some Gaba and 5htp and take it for a week and tell me what you think and she's like oh my God you're such a guy you don't listen I want you to listen about how annoying my mom is you're giving me pills I'm like just just take these pills 5 days later it's not even a week she comes back to me she's like what the hell did you do to me all of a sudden I love my mom again all of a sudden I realize my sister isn't a she's just a a mom with two kids and I'm like it's Gaba and 5htp it's by chemistry so I cannot recommend this enough Gaba and 5htp change the way you show up in the world they make you happy they make you a nicer person sadness yes we want to empathize with someone who's experiencing sadness but also slip them a pill dreams magnesium very often I just want to take a nap and you let your body take a nap if you feel tired that's okay an NASA study showed that a 22-minute nap following that nap your productivity goes up 30% so if you have to take a 22-minute nap don't feel guilty about it in our office in Mine Valley we actually have napping pods we literally have pods for uh employees to go and take a nap if they need to and if you want to take a nap you need to sleep magnesium is the ultimate supplement finally flow let's say you don't want to sleep you want to dive back into your work cuz you're excited about what's happening Alpha GPC is the number one you can take tyrosine you can take parentin but I like Alpha GPC that gives me if you have to take one pill focus on Alpha GPC okay so 2:30 p.m. it's a check-in now 4:30 p.m. exercise I exercise every single day so the most important exercise is high-intensity interval training high-intensity interval training are you guys familiar with 10x on mind Valley that's an amazing exercise routine I'm going to show you some results from 10x but you only need to do high-intensity interval training for 30 minutes a week that's it 30 minutes a week I do it for 3 hours a week because I enjoy it and I go with friends and we love working out in the gym but you only need to do it for 30 minutes a week to have great shape and to also completely eradicate sarcopenia and that's not just from our mind Valley trainers Dave ASB the founder of biohacking just made that declaration but you got to know which ones you're doing look at 10x or buy the book Body by science they have five exercises it's called the big five for men or women they give you the best results now another way that really transforms your body is sprinting not longdistance running but sprinting it only takes 6 minutes if you live next to a park here's how you do a sprinting exercise you set a timer for 90 minutes run as fast as you can and then give yourself a 1 minute break then run as fast as you can for 60 sorry not 90 minutes 60 90 seconds then run as fast as you can one minute break then run as fast as you can for 60 seconds and then a um one minute break then run as fast as you can for 45 seconds that's it and you're done sprinting completely sheds body fat okay running fast but not long not longdistance running weight training is a form of high-intensity interval training weight training is amazing for both men and women women sometimes believe that it makes you bulky no this is the best exercise for women and next I want to show you an example okay why is it the best exercise for woman this is an actual case study of Mary she's a US Army um she's in the US Army and what you're seeing is Mary's transformation in 6 months after doing 10x for 40 minutes a week so we recommend 30 minutes a week is the base base level she wanted to go to the gym twice for 20 minutes each so 40 minutes a week so let me repeat what you're seeing here is a transformation in 6 months for a woman going to the gym twice a week for 20 minutes each okay doing just five exercis in the gym her weight went from 165 lb to 124 lb look at the body fat percentage she dropped 20 percentage points in body fat she gained 5 lb of muscle lost 40 lb of fat and she is in the US military even the military sometimes doesn't give you the best exercises so this is how effective weight training or high-intensity interval training can be for a woman now I go to the gym three times a week on days when I'm not going to the gym I started doing a 10 to 12 minute exercise uh routine that I learned from a book called The Royal Marine Commando exercise so I love that book um if if you can't find the book if it's out of print you can get a similar routine on mind Valley it's called Total Transformation by Christine bulock you'll find it on mine Valley I find that this takes me 10 to 12 minutes but I feel so good it Powers me up for the rest of the day and it's completely transformed my body so I spend therefore 4 hours a week exercising so this is let's say 15 minutes four times a week that's an hour and then 3 hours a week in the gym so that's 4 hours a week so that's what my exercise routine looks like it's only 4 hours a week it averages out the 35 minutes a day now again I'm a little intense the bare minimum for any of you as an entrepreneur is 30 minutes a week but you got to be doing the right exercise high intensity interval training okay now one of the devices that I love I recently got this and it's transform my exercise is the Apple watch Apple has really done an amazing job making Fitness accessible and making it gamified so you really want to stay fit if you invested in Apple watch it's so motivating it actually keeps you motivated to exercise now 6 p.m. I go into Learning Time here's where I stop work and I focus on how can I become better as a leader better as a Founder better as a CEO so I may do a mind Valley Quest right now what I'm doing is I'm doing doing a mind Valley's AI program remember yesterday I spoke about 2 hours a week of non-negotiable learning time so my 2 hours a week I invested in learning AI That's how I was able to build a supplement bought for you this morning so learning AI has made me so much more effective as a CEO so you could be learning real estate you could be learning investing you could be learning entrepreneurship you could be learning speed reading but 2 hours a week or 20 minutes a day now nighttime so now dinner is done and it's time to go to bed one of the things that I'm practicing right now is less alcohol more tea so let's talk about alcohol for a moment alcohol consumption is declining at an accelerating accelerating Pace among men it's not declining as fast among women but it's really interesting today in the Western World among people in their 30s and 40s Men drink less alcohol than women woman what the hell is wrong with you but I can tell you why studies came out showing that when you consume alcohol even though it makes you more relaxed in the short term it actually increases your Baseline stress level so you're getting more stressed out in the long term and thus you need to take another glass of wine to chill the down the second study showed that alcohol actually reduces muscle protein synthesis by 25% which means if you're going to a gym for 40 minutes and then you take a glass of wine you just eradicate it 10 minutes of whatever workout you did this is the one of the number one reasons many men I know don't drink anymore because they care about their their six-pack third alcohol will screw up your sleep we think it helps you sleep no it helps you get tired but it disrupts your sleep you can test this if you have an aura ring and for this is the most interesting thing alcohol reduces your brain cognition alcohol is literally a mild form of poison that hurts your brain it reduces your brain cognition so much so that a glass of wine will reduce your productivity by maybe 30 minutes the following day now how much is an hour worth to you let's say an hour is worth $500 to you which is not unreasonable for many of you that glass of wine just cost you 250 bucks in productivity think about that this is why I cut down alcohol pretty much completely unless I'm at a really fine restaurant and the Malo is damn good but even then I'll have half a glass of wine so alcohol is probably one of the most expensive habits you have because it's literally chipping away at your cognition causing long-term decline of your your your brain cells and hurting you now I realize that many people I know don't drink alcohol Richard Branson doesn't touch alcohol naine Jane doesn't t uh drink alcohol but I was at their homes recently and they have these massive bars why to serve it to other people because they are good host and so what I started doing was and I had the same thing I took all my alcohol bottles I shoved them in a cabinet and I filled my shelves with loose leaf teas now when friends come over I make teas for them or I blend mushroom uh Elixir like chaga mushrooms and Lion's man and my friends love it and they love coming over they don't need a gin and tonic anymore and by the way I make amazing Jin and tonics but I don't make it for my friends anymore unless they really ask they really plead for it but I'll encourage them to taste a really amazing Roy boss with just a right hint of like orange and mint and you can do this too so much of why we drink alcohol is just cultural programming so let's try to change that now SAS SAS are amazing I live in Estonia every house has a SAA because it's so freaking cold that you want to kill yourself so this is what SAS does now when I saw these this data I was I was um Blown Away a SAA 4 to 7 times a week with of 19 minutes of straight Heat at 170 f for 77c leads to a 40% reduction in all cases of mortality 40% less diabetes 40% less risk of heart disease 40% less risk of cancer if you're worried about your mortality you want to build or invest in a SAA and again you may be thinking 19 minutes straight heat you know take a freaking iPad in there and watch your favorite YouTube show you you don't have to bring the iPad in the SAA ideally get a sauna with a glass window keep iPad outside or listen with airpods and and uh um uh listen to an audio book so you can keep that time productive right most entrepreneurs I know just feel bored in a sauna but that 19 minutes gives you all the benefits of exercise except muscle growth so SAS are just absolutely amazing now at midnight I go to bed now many of you have heard about this thing called The 500 a.m. Club how many of you have heard about it how many of you do this and know that it works for you how many of you tried it and thought it just didn't work for you okay so the truth is this according to Michael Bruce who's the sleep doctor on M Valley and America's leading sleep doctor they are different sleep chronotypes 5:00 a.m. Club only works for 30% of you for the other 70% it basically ruins your day don't do it unless you know it works for you in my case I need to sleep late and I need 7 and 1/2 hours I know this because I measure this on my aura ring but the most important thing is I never skip sleep here's why okay well I'm going to come come to that how do you get more sleep magnesium at least three times a week I take melatonin I don't take it regularly cuz you don't want to get dependent on it but melatonin is also a natural supplement it really helps you go into deep sleep after 900 p.m. I turn off bright lights and I basically live in a house powered by candles and just like really dim lights you don't eat 2 hours before bedtime no caffeine past 12:00 p.m. and alcohol is bution these six things will help you will transform the way you sleep now this is the study I wanted to share the study was done on soldiers soldiers who got 7 hours of sleep were 90% accurate on the shooting range at 6 hours they were only 50% accurate at 5 35% accurate at 4 hours only 15% accurate now you don't have to be a soldier soldiers are simply using their brain to make a decision Co coordinate with their body and execute we do the same thing as entrepreneurs if you lose an hour of sleep because you're staying up for some crazy deadline you basically reduce your thinking accuracy from 90% to 50% think about this the next time you skip on sleep sleep is essential to make money now before going to sleep one of the most beautiful routines you can do is a simple bedtime six-b meditation so I like to do this before going to bed ask yourself the following six questions so the six phase again phase one is compassion so you ask yourself to whom did I express love today love could be appreciation for an employee could be a hug you gave a relative number two is for what am I grateful what beautiful thing that I see in my life that I'm grateful for number three what could I have done better this correlates with forgiveness did I make a mistake today that maybe I want to avoid in the future number four what New Visions do I have for my life what did I see in the world today that inspir me to think about my future in a different way what is my top priority for tomorrow think about the number one thing you want to execute tomorrow and then number six say a prayer for strength safety and sleep to whatever um religion whatever higher power you believe in really helps you sleep well and sets you up for an amazing morning now I I believe in biohacking sleep I sleep on a semina bed which is a a great bed it's around 122,000 uh but it's a grounded bed if you can afford it you might want to look into it I also use a hatb device and I use an aura ring hatb emits a frequency that tricks your brain into believing it's taken melatonin and magnesium and helps you sleep and an aura ring helps you track your sleep so these are biohacking devices not essential but maybe things you want to look at now let's look at the timeline for this so as I said it's 90 minutes meditation takes 20 minutes supplements preparing your stack 5 minutes meal preparation okay literally it takes me 5 minutes to make my 4 egg armlet exercise 35 minutes Learning Time 20 minutes and sleep I'm not sleeping for 5 minutes I'm spending 5 minutes taking my sleep supplements and then doing my six phase to help me go to bed spiritually aligned all of this is 90 minutes this 90 minutes adds a decade to your life but every single day you're doing this you feel better about yourself your emotions are different your cognition is different your focus is different and you less likely to fall sick get ill or or see your health break down so remember health magnifice wealth we all need to be healthy resilient powerful entrepreneurs never ever ever sacrifice your health for money that QR code will help you download the slides so you can follow and I hope you enjoyed this presentation thank [Applause] you [Music]