44 Cheat Codes That I Know at 44 That I Wish I Knew at 24
Summary
TLDRIn this video, the speaker shares 44 life lessons learned by the age of 44, aimed at improving health, productivity, and overall well-being. Key tips include optimizing workouts for muscle gain, maintaining a high-protein diet, practicing nasal breathing, and adopting better sleep habits. Additional advice covers mental and emotional health, such as seeking failure for growth, minimizing judgment and gossip, and valuing personal relationships. The speaker emphasizes the importance of consistency, mindfulness, and embracing change at any age to achieve success and fulfillment in life.
Takeaways
- 💪 Use workouts for muscle gain, diet for fat burning, and cardio for heart and lung health to improve overall health and longevity.
- 🥚 Consume a high-protein, nutrient-dense diet with 0.8 to 1 gram of protein per pound of body weight for optimal muscle building.
- 🧠 Practice the mind-to-muscle connection during weight lifting to enhance workout effectiveness by concentrating on the targeted muscles.
- 💧 Drink water upon waking to rehydrate after a night's sleep before consuming caffeine.
- ☕️ If caffeine sensitive, delay the first coffee intake to extend the energetic benefits and avoid the afternoon crash.
- 👃 Prioritize nasal breathing to increase nitric oxide, filter allergens, and promote a healthy oral microbiota.
- 🚶 Walking is an underrated exercise that stimulates brain function, increases blood flow, and reduces stress.
- 🚽 Use a Squatty Potty for an anatomically correct position during bowel movements and close the toilet seat before flushing to prevent particle spread.
- 💤 Implement the 321 method for sleep hygiene: no food 3 hours before sleep, no liquids 2 hours before, and no blue light screens 1 hour before.
- 🌙 Dim lights as the sun sets and take a hot shower an hour before sleep to signal the body to prepare for bedtime.
- 📚 Read non-fiction during the day and fiction or biographies at night to aid in winding down the mind before sleep.
Q & A
What is the first cheat code mentioned for improving health and longevity?
-Use workouts to gain muscle, diet to burn fat, and cardio to improve lung capacity and heart health, combining all three for overall health improvement.
What is the recommended daily protein intake per pound of body weight for optimizing muscle building?
-The recommended daily protein intake is 8 to 1 gram of protein per pound of body weight.
What is the mind to muscle connection and how can it enhance workouts?
-The mind to muscle connection involves thinking about the muscle being worked while lifting weights, which helps to contract the muscle more effectively and turns the workout into a more effective one.
Why is it suggested to drink water before coffee upon waking?
-Drinking water before coffee helps to hydrate the body after the 6 to 8 hours without liquids during sleep before introducing caffeine into the system.
What is the benefit of nasal breathing mentioned in the transcript?
-Nasal breathing increases nitric oxide, filters allergens through the nose, and creates a healthy microbiota inside the mouth, which is beneficial for overall health.
How does walking help with creativity and problem-solving?
-Walking stimulates brain-derived neurotrophic factor, increases blood flow to the brain, and decreases stress, which can help stimulate new ideas and solutions.
What is the Squatty Potty and how does it help with bowel movements?
-The Squatty Potty is a device that places the feet in an anatomical position that makes bowel movements easier and more optimized.
Why should you close the toilet seat before flushing?
-Closing the toilet seat before flushing prevents particles from sprouting up in the atmosphere and spreading throughout the bathroom.
What is the 321 method for improving sleep and how does it work?
-The 321 method involves not eating 3 hours before sleep, not drinking liquids 2 hours before sleep to prevent night-time urination, and avoiding blue light from screens 1 hour before bed to improve sleep quality.
What is the significance of reading non-fiction during the day and fiction at night according to the transcript?
-Reading non-fiction during the day helps with learning and mental stimulation, while reading fiction or biographies at night helps to wind down the mind and prepare for sleep.
Why is it suggested to keep the same sleep and wake times every day?
-Maintaining the same sleep and wake times every day helps regulate circadian rhythms and ensures that the body is exposed to sunlight upon waking, which is important for resetting the body's internal clock.
How can observing a person's behavior towards service staff indicate their character?
-A person's character can be revealed by how they treat service staff and people who can't do anything for them, as it shows their true colors and manners when they think no one is watching.
What is the importance of being in 'monk mode' for a few months a year?
-Being in 'monk mode' involves avoiding distractions and focusing intensely on one goal, which can help achieve success by concentrating all energy and effort on that specific objective.
What is the significance of walking in a forest daily, as mentioned in the transcript?
-Walking in a forest, also known as 'Forest bathing,' is a practice that can decrease stress, increase productivity and creativity, and improve sleep quality.
What does the transcript suggest about the role of a life partner in determining one's happiness and fulfillment?
-The transcript suggests that the choice of life partner can significantly influence one's level of peace, happiness, and fulfillment, emphasizing the importance of making the right choice.
What is the formula for success mentioned in the transcript and what are its components?
-The formula for success mentioned in the transcript consists of three components: showing up every day, doing the work when you show up, and always looking for ways to improve or grow.
Why is it advised to seek feedback from people who are in a position you aspire to be in?
-Seeking feedback from people who are in a position you aspire to be in is important because they have the experience and knowledge that can guide you towards achieving your goals effectively.
What is the importance of being present with your children and how can you achieve it?
-Being present with your children is crucial for building a strong relationship and providing them with the guidance they need. To achieve this, it's advised to keep your phone in a separate room or floor when playing with them to avoid distractions.
How can teaching your children what you never knew benefit them more than giving them things you never had?
-Teaching your children what you never knew can provide them with wisdom and knowledge that are more valuable than material possessions, helping them to navigate life's challenges and make better decisions.
What is the key to using perception to your advantage according to the transcript?
-The key to using perception to your advantage is to train your mind to see everything as happening in your favor, even during crises, by recognizing that there are always opportunities within challenges.
What does the transcript suggest as the components of true wealth?
-According to the transcript, true wealth comes from being physically and financially healthy, as well as cultivating a house full of love.
Why is it important to define success on your own terms rather than adopting someone else's concept of success?
-Defining success on your own terms is important because it ensures that you are working towards goals that are meaningful to you, rather than climbing the wrong ladder based on someone else's perception of success.
What is the story of Richard Morgan mentioned in the transcript and what is the lesson it conveys?
-Richard Morgan, a 93-year-old world champion rower, started rowing at the age of 72 and went on to win four World rowing championships. The lesson from his story is that it's never too late to change and start working towards your goals.
Outlines
💪 Health and Fitness Cheat Codes
The speaker shares 44 health and fitness tips accumulated over the years. Key points include using workouts for muscle gain, diet for fat burning, and cardio for heart health. A high-protein diet is recommended for muscle building, and the mind-muscle connection is emphasized during weight lifting. Other tips involve proper hydration, caffeine consumption, nasal breathing, and the benefits of walking. The speaker also discusses the importance of sleep hygiene, such as using the 321 method to fall asleep and dimming lights in the evening to prepare for restful sleep.
🌱 Life Improvement and Personal Growth
This section delves into life improvement strategies and personal growth. It advises on the benefits of consistency in waking and sleeping times, peeling boiled eggs, reducing judgment of others, avoiding negative influences, and learning martial arts for discipline and confidence. The speaker encourages seeking out environments where one can learn from others, embracing emotions for healing, and observing how people treat service staff as a measure of character. The importance of actions over words is highlighted, and the speaker suggests going 'monk mode' to focus on goals and practicing forest bathing for stress reduction.
🚀 Success Formulas and Life Perspectives
The final paragraph offers a formula for success based on showing up, doing the work, and constantly seeking improvement. The speaker values feedback from those who have achieved what one aspires to and emphasizes the importance of being present with children without distractions. Perception is identified as a key to reality, and true wealth is described as a combination of physical and financial health along with love. Success is subjective and should be defined personally. The speaker concludes with the message that it's never too late to change, using the example of a 93-year-old world champion rower and reflecting on their own life changes, reinforcing the idea that one's perception shapes reality.
Mindmap
Keywords
💡Cheat Codes
💡Mind to Muscle Connection
💡Nasal Breathing
💡Squatty Potty
💡321 Method
💡Non-fiction vs. Fiction Reading
💡Martial Arts
💡Rejection and Failure
💡Stillness
💡Success Formula
💡Perception
Highlights
Use workouts for muscle gain, diet for fat burning, and cardio for heart health.
Consume 8 to 1 g of protein per pound of body weight for optimal muscle building.
Employ the mind to muscle connection during weight lifting for more effective workouts.
Drink water upon waking to hydrate after sleep before consuming coffee.
Delay coffee intake for caffeine-sensitive individuals to avoid afternoon crashes.
Practice nasal breathing to increase nitric oxide and maintain oral health.
Avoid mouth breathing for better sleep and overall health.
Walking stimulates brain function and reduces stress.
Use a Squatty Potty for an anatomically correct and easier bowel movement.
Close the toilet seat before flushing to prevent particles from spreading.
Implement the 321 method to improve sleep quality.
Dim lights as the sun sets and take a hot shower before bed to signal sleepiness.
Read non-fiction during the day and fiction or biographies at night for better sleep.
Maintain consistent sleep and wake times to regulate circadian rhythms.
Peel boiled eggs more easily by rolling them on a flat surface first.
Reduce self-criticism by judging others less.
Avoid energy vampires and gossipers to maintain positive energy.
Learn a martial art for discipline, stress reduction, and confidence building.
Seek rejection and failure as a form of exposure therapy for personal growth.
Take ownership of all outcomes in your life as they are your responsibility.
Use body language cues to navigate crowded paths effectively.
Surround yourself with people who are better than you in areas you wish to improve.
Allow emotions to be felt fully before addressing them for true healing.
Character can be judged by how one treats service staff and those who offer no personal gain.
Alcohol and money reveal true character, so trust actions over words.
Practice 'monk mode' to focus on singular goals without distractions.
Choose a life partner wisely as they impact your happiness and fulfillment.
Engage in 'Forest bathing' daily for stress reduction and improved sleep.
Combat the excuse of age by recognizing you're never as young as you are now.
Stillness through meditation or walks aids in making the best decisions.
Keep a waterproof notepad in the shower to capture spontaneous ideas.
Success formula involves showing up, doing the work, and always looking for improvement.
Trust those who admit they don't know everything over those who claim to have all the answers.
Seek feedback from those who have achieved what you aspire to achieve.
Minimize phone usage when playing with children to maintain presence and connection.
Teach children what you wish you had known rather than giving them material things.
Perception shapes reality; train your mind to see opportunities in every situation.
True wealth encompasses physical and financial health as well as a loving home.
Define success on your own terms and don't measure it by others' standards.
It's never too late to change, as demonstrated by a 93-year-old world champion rower.
Transcripts
I just reached the ripe age of 44 years
old and here are the 44 cheat codes that
I know at 44 that I wish I knew at 24
starting with number one use your
workouts to gain muscle use your diet to
burn fat and use your cardio to improve
lung capacity and heart health you want
to combine all three in order to improve
your health and also your longevity
number two eat a high protein nutrient
dense diet for the best body composition
when it comes to protein you want to be
aiming for8 to 1 g of protein per pound
of body weight to optimize for muscle
building number three when you are
lifting a weight use what is called the
mind to muscle connection this is
literally thinking about the muscle
while you are lifting it and this will
cause you to contract the muscle at an
even greater rate and it will turn the
workout into a more effective one by
simply concentrating on the muscles you
want to use number four upon waking
drink water before coffee you have went
anywhere between 6 to 8 hours without
any liquids in your body during sleep
and you want to make sure that you're
hydrated before putting coffee into your
system number five if you're caffeine
sensitive like I am try to extend your
first coffee probably around 2 hours
after you wake if not longer than that
and then what happens as a result is
that you are able to extend the
energetic benefits that you get from
caffeine and also avoid the usual
afternoon crash that happens when you
drink coffee first thing in the morning
aim to keep most of your breathing
through your nose you call this nasal
breathing and what it does is it
increases nitric oxide it also filters
all the allergens that are going in
through your nose from the air and also
it creates a healthy bacteria or healthy
microbiota inside of your mouth seven
being a mouth breather is one of the
worst things that we can do to our
health mouth breathing disrupts your
sleep it causes bad oral health and can
also cause sleep apnea now I used to be
a mouth breather myself and one of the
things that has helped me was taping my
mouth so I force myself to breathe
through my nose now if you have nasal
constrictions this could be a dangerous
thing I would avoid it but I did a video
on this and you can access it right over
here number eight walking is one of the
most underrated exercises on the planet
anytime you're faced up against a
problem in Life or you're not feeling
creative or you need to stimulate your
brain for new ideas go for a walk
without your phone walking stimulates
brain derived neurotropic Factor it
stimulates new neurons it increases
blood flow to the brain it also
decreases stress it is one of the most
important exercises to do and anytime
you feel in doubt just go for a walk
number nine when you're doing number two
get a Squatty Potty for yourself because
this puts your feet in a position where
it's just going to be easier for you to
be able to do your business it puts you
in an anatomical position that makes it
optimized for just say doing number two
number 10 when you are about to flush
your toilet make sure that you close the
toilet seat first because what you don't
realize is that when you flush there are
some particles that just Sprout up in
the atmosphere and you want to make sure
that they don't go into your bathroom as
a result of
flushing number 11 use the 321 method to
go to sleep so 3 hours before you go to
sleep make sure that you're not taking
any foods 2 hours before you go to sleep
make sure that you are not taking any
liquids so you prevent yourself from
going to pee at night time and 1 hour
before bed make sure that you are
staying away from all types of screens
that emit a blue light do this every
single night and you're going to find
that you will be able to fall asleep
faster and also be able to stay asleep
too now if you do look at any screens
before before you go to bed make sure
that you get yourself a pair of blue
light blockers this is going to make
sure that you block out any blue light
that's emitting from the screens and
then this is also going to make sure
that you start to entrain your circadian
rhythms and this is also going to allow
you to fall asleep faster number 13 when
the Sun starts to go down start to dim
the lights inside of your house you want
to limit the amount of light exposure
that you have at night because again
this is going to entrain your cating
rhythms and also prepare your body for a
great night of sleep ahead number 14 an
hour before you go to sleep take a hot
shower or a hot bath what this is going
to do is it's going to signal to your
body to cool down and then once your
body is cooled down that becomes a great
way to fall asleep faster 15 Read
non-fiction books in the day and read
fiction books or biographies at night
and then this helps you in Trin your
mind to just turn it off before you go
to sleep number 16 make sure that you go
to sleep and you wake up at the same
times every single day this puts your
circadian rhythms on an automated
schedule and also when you wake up you
want to get the sun on your body upon
waking in order to turn on your
circadian rhythms number 17 when you're
peeling a boiled egg put it on a flat
surface and roll it around a little bit
this is going to create cracks inside of
the skin and also it's going to allow
you to peel the egg a little bit more
easily than if you just did it without
doing that number 18 the more that you
judge other people the more that you're
going to be criticizing yourself if you
want to judge yourself less then make
sure that you're judging others less
number 19 stay away from people who
always complain these people are largely
energy vampires and most times when you
hang with them you are going to feel
drained of energy number 20 stay away
from people who gossip because most
likely they are gossiping about you as
well 21 one of the greatest ways to
learn discipline to decrease stress and
to gain confidence is to learn a martial
art that could be something in the form
of grappling where it's Brazilian
jiu-jitsu or wrestling or it could be
something in the form of an actual
combat sport like kickboxing what you
want to do is you just want to make sure
that you do it in a safe way which means
do it in a way that will optimize for
learning the skill rather than trying to
hurt yourself number 22 seek rejection
and failure almost on a daily basis this
is a form of exposure therapy and it
teaches you that rejection and failure
really aren't that big in the long run
and also what you're also doing is you
are failing as fast as possible and that
is going to lead to a lot of lessons and
a lot of progress number 23 take
complete ownership over every single
result in your life it may not be your
fault it's not your fault
but it is your responsibility and also
the number one consistent thing in every
single one of your problems is you
number 24 when someone is walking in
your path glance at their shoulder and
90% of the time they will shift
themselves to the other side allowing
you to walk in a straight line number 25
aim to be in rooms where you are the
dumbest person in the room and also when
you go into gyms aim to be in gyms where
you are one of the least fit people
people while most people would consider
that to be intimidating what it's also
going to do is it's going to put you in
rooms where people are just better at
you in the things that you want to get
better at and I can think of no other
better way than to be in those rooms
where you can just siphon the energy and
also the knowledge from all of those
people number 26 when you feel an
emotion avoid trying to numb it with
food alcohol or drugs what that's going
to do is is just going to numb the
emotion at the time but it's going to
bring back the emotion even stronger the
trick is to allow yourself to fully feel
the emotion when it's happening and then
once it has run its course that is when
you go and do the healing around the
emotion itself number 27 you can tell a
lot about a person's character by the
way they treat service staff and people
who generally can't do anything for them
number 28 money and alcohol already
amplify who a person is at their core
and whenever they show their true colors
so say good night to the bad guy come on
trust what they are showing you 29 do
not trust what people say trust what
they do people can talk a very big game
but it is in their actions where they
show their true character number 30 for
a few months a year go completely monk
mode you want to avoid all distractions
you want to be focused in on one
particular goal and putting all of your
energy into to making it happen I did a
video on this not so long ago and you
can check it out over here number 31 the
person that you choose to partner with
in life if you so choose to partner with
they are going to determine your level
of peace and happiness and also
fulfillment so you want to make sure
that you make the right choice number 32
take a walk in a forest preferably you
want to do this every single day it's
called Forest bathing and the Japanese
actually do this in order to decrease
stress in order to increase inrease
productivity and creativity and also to
improve their Sleep Quality 33 remind
yourself that you are never going to be
as young as you are right now so if
there's something that you're putting
off because you feel that you're too old
just go out and do it we're not too old
for this we're not too old for this
what you'll find is is that you're
probably using your age as an excuse to
not do the things that you were meant to
do number 34 you will make your best
decisions from a position of Stillness
and one of the best ways to gain
Stillness is either doing meditation or
taking a walk number 35 get a waterproof
notepad and a pencil inside of your
shower some of your best ideas come
inside of the shower when you're not
really thinking of anything so you want
to have something to write it down with
when you get those brilliant ideas
number 36 here's my formula for Success
that I've used to get my body in shape
to build successful businesses to grow
grow my social media following to
millions of followers and it's very
simple number one is you show up you
just make sure that you show up every
single day number two is you do the work
when you show up because there's no
point to showing up if you don't do the
work and number three probably one of
the most important is always look for
ways to improve uh always look for ways
to do things in a better way or to grow
in a better way and when you do these
three things you are almost guaranteed
success in any Venture you choose number
37 trust people who say that they don't
know about things more so than people
people who pose like they have all the
answers number 38 seek feedback from
people who are in a position that you
want to be at and try to avoid getting
feedback from people who aren't even in
the arena in the first place experience
matters especially when it comes to
achievement number 39 if you have kids
make sure that when you're playing with
them that your phone is in a completely
separate room or a completely separate
floor the phone is the biggest
impediment to having presence with your
children and the farther that you are
away from it the better you're going to
be with them number 40 instead of trying
to give your kids the things that you
never had try to teach them the things
that you never knew what your kids need
most is your presence and your wisdom
more than presence number 41 your
perception will always be your reality
you can take two different people and
give them the exact same situation and
they will see it in a completely
different way and the whole trick to
using your perception is to use it to
your advantage train yourself and train
your mind to think that everything is
happening in your favor even when there
is a crisis there is always an
opportunity if you can see things the
right way number 42 true wealth comes
from being physically and financially
healthy and also cultivating a house
full of love number 43 understand that
success is subjective what you deem
success is not necessarily what others
deem success the trick is is that you
have to determine what success means to
you and not take anyone else's perceived
concept of success because if you do you
might be climbing up the wrong ladder
number 44 it's never too late to change
this reminds me of a 93-year-old world
champion roarer his name is Richard
Morgan and for his entire life he was
completely sedentary he didn't do any
exercise he never even picked up a
weight but at the age of 72 at the
enouragement of his son he started to
take ja up rowing and started to really
just focus in on taking care of his
health and body since then he has won
four World rowing championships for his
age and also scientists did a study on
his body and they found that he had
Fitness levels that were better than the
average 40-year-old as for myself I
thought that selling that business after
11 years of running it was way too late
to start over again and even as you're
watching this YouTube video I'm 44 years
old right now but the change is is that
I don't think it's too late I feel like
I'm just getting started and the truth
is my perception will always equal my
reality all right guys that was fun
leave a comment below and let me know
which one hit the hardest for you and
I'll see you on the next video peace
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