How to Eat, Sleep, and Workout like an Efficient CEO

Summary

The video offers insights into how to optimize sleep, exercise, and diet to maximize productivity and efficiency, adopting a 'CEO' mindset. The speaker shares personal strategies for biohacking life, including adjusting sleep patterns, structuring workouts, and intermittent fasting. He emphasizes the importance of tailoring routines to individual needs, tracking time usage, and surrounding oneself with high-performing individuals. The speaker encourages viewers to take control of their daily habits for success, drawing parallels between maintaining one's body and maintaining a well-functioning machine.

Takeaways

• 💤 Sleep is crucial, but the right amount varies by individual. Some people need 4-6 hours, while others need 8-10.
• ⏰ You can train your body to need less sleep and operate efficiently. The speaker thrives on 6 hours and sometimes cuts down to 4 hours when necessary.
• 💪 Daily workouts are essential to maintain energy. Early morning workouts work best due to fewer distractions and more personal time.
• 🏋️‍♂️ Workout routines vary by day and include high-intensity interval training (HIIT), weightlifting, and fun classes like CrossFit or Peloton.
• 🍽️ Intermittent fasting is key for maintaining energy levels. The speaker fasts regularly and only eats within a specific window (e.g., 8:30 a.m. to 1:30 p.m.) to fuel workouts and maintain focus.
• 🍫 Cutting refined sugars and alcohol helps with body fat management and maintaining muscle, while also improving energy levels.
• 📅 Efficient use of time is critical. The speaker structures meetings in 15-minute blocks to maximize productivity and reduce wasted time.
• 🧠 Time diaries and screen time monitoring help improve personal productivity by eliminating time wasted on distractions like social media.
• 👥 Surround yourself with people who are better than you. This mindset helps in leadership and company growth, as it drives continuous improvement.
• 🚀 Biohacking your life means optimizing sleep, workouts, food intake, and time management to achieve success, productivity, and efficiency in personal and professional life.

Q & A

What is the main theme of the video?

The main theme of the video is how to biohack your life by optimizing sleep, eating, and working habits to increase productivity, efficiency, and overall well-being, similar to a CEO's lifestyle.

How does the speaker view sleep in relation to productivity?

The speaker emphasizes that the amount of sleep needed varies by individual. They believe it’s important to find a sleep routine that works for you, as it can be trained and optimized for productivity, rather than adhering strictly to general recommendations.

What is the speaker’s personal experience with sleep?

The speaker mentions that they can function efficiently with six hours of sleep and, during very busy weeks, operate on as little as four hours. They dismiss the idea that reduced sleep necessarily leads to decreased productivity, as it has worked for them over 20 years.

What is the speaker's daily exercise routine?

The speaker exercises daily, typically focusing on weightlifting and high-intensity interval training (HIIT). Their routine varies by day, with heavier weightlifting on some days and high-rep or full-body workouts on others. They also mix it up with fun classes like CrossFit on weekends.

How does the speaker approach eating and nutrition?

The speaker follows intermittent fasting because it gives them energy and aligns with their goals. They adjust their eating window based on their workout routine, often eating within a specific six-hour window. They avoid overconsumption, especially of complex carbs and refined sugars.

What does the speaker believe about individualized needs for sleep and food?

The speaker stresses that everyone’s body is different, and individual needs vary for sleep and food. Some people need more sleep or food, while others can thrive on less. It’s important to listen to your body and figure out what works best for you.

How does the speaker balance their professional and personal life?

The speaker focuses on time management and prioritization. They schedule work in the early morning when distractions are minimal, allowing them to handle professional tasks efficiently while still maintaining personal life commitments.

What is the speaker's stance on meetings and time management?

The speaker advocates for short, action-oriented meetings, believing that many hour-long meetings can be reduced to 15 minutes. This approach forces everyone to be efficient and maximizes productivity.

What is the purpose of the speaker's intermittent fasting schedule?

The speaker uses intermittent fasting to maintain energy levels, body composition, and overall well-being. They modify their fasting schedule depending on the intensity of their workouts, aiming to optimize muscle repair and energy utilization.

What tools or methods does the speaker use to track and optimize their daily habits?

The speaker uses tools like the WHOOP tracker to monitor sleep and physical activity, as well as an app called Day Sense to track their consumption of refined sugars and alcohol. They also keep a time diary to optimize how they spend their time each day.

Outlines

00:00

🌟 Biohacking Your Life for Maximum Productivity

The speaker addresses a common question about how they manage to maintain high energy levels and balance work, personal life, and sleep without burning out. They plan to share strategies for biohacking life across three key areas: sleep, eating, and working, to optimize success and time management, living like a CEO. The first focus is on sleep, which the speaker claims can be trained to fit personal needs, even if it means sleeping less than recommended by doctors. They share their experience of operating efficiently with just 6 hours of sleep and occasionally sacrificing sleep to meet work demands.

05:00

💪 Daily Workouts for Energy and Efficiency

The speaker emphasizes the importance of daily workouts for maintaining energy, explaining how their fitness routine evolved over time. They used to work out at night but switched to early morning workouts for efficiency, as it interfered less with their main work responsibilities. The speaker details their weekly workout plan, including high-intensity interval training (HIIT), bodybuilding, and classes like CrossFit. They balance workouts with their priorities and believe in generating sweat daily to boost productivity. They also highlight the importance of proper sleep and nutrition to support their workout regimen.

10:03

🍽️ Intermittent Fasting and Personalized Nutrition

The speaker explains their approach to intermittent fasting, which they have practiced for five years, emphasizing that it boosts their energy levels. They debunk conventional eating advice, such as the need for balanced breakfasts or three meals a day, and describe how they align their food intake with their workout intensity. They adjust their fasting schedule based on their exercise plan, eating only within certain windows and fasting on specific days to reset their body. They also track their diet through an app and discuss how excess carbs affect their energy and body fat percentage.

🗓️ Time Management and Productive Workdays

The speaker shares their time management strategy, focusing on efficient use of their day and calendar-based planning. They schedule meetings in 15-minute blocks, avoiding unnecessarily long discussions and ensuring that every meeting is actionable. They also stress the importance of surrounding oneself with people who are better than you and learning from them. The speaker likens managing one’s life to maintaining a machine: if taken care of properly, it will run efficiently. They emphasize building something great for oneself, be it a company or personal success, by biohacking productivity and balance.

Keywords

💡Biohacking

Biohacking refers to the process of optimizing one's body and mind by making intentional changes to one's lifestyle. In the video, the speaker talks about biohacking life by focusing on sleep, eating, and working in a way that maximizes productivity and efficiency. The term is used to convey the idea of personal experimentation to improve overall performance and health.

💡Sleep

Sleep is a core concept in the video, discussed as one of the essential activities people engage in for a large part of their lives. The speaker emphasizes the importance of finding a personal sleep pattern that works best, suggesting that everyone has different needs. Sleep is positioned as a key factor in maintaining energy and productivity, with the speaker mentioning that he personally functions well on six hours of sleep.

💡Efficiency

Efficiency refers to the ability to accomplish tasks with minimal wasted time and effort. The speaker frequently emphasizes the importance of efficiency in daily life, particularly in how he manages his time across work, sleep, and workouts. By organizing his schedule and structuring his tasks, he aims to maximize productivity within limited time constraints.

💡Intermittent Fasting

Intermittent fasting is a dietary pattern where eating is restricted to certain hours of the day or specific days of the week. The speaker shares his personal experience with intermittent fasting, which he claims to have been practicing for five years. He explains that fasting gives him more energy, helps regulate his body fat, and allows him to eat according to what works for his body’s needs, rather than following conventional eating schedules.

💡Workout Routine

The workout routine is a key concept in the video, representing the speaker’s commitment to physical fitness. He outlines a weekly workout schedule that includes heavy weightlifting, high-intensity interval training, and classes like CrossFit. The workout routine is presented as essential for maintaining energy and focus, and it's customized around his work schedule to ensure productivity.

💡Time Management

Time management is the practice of organizing and planning how to divide time between various activities. The speaker highlights the importance of scheduling tasks like meetings, workouts, and work responsibilities to optimize efficiency. He suggests breaking meetings into 15-minute blocks and allocating specific hours for productivity, showing how effective time management is crucial to success.

💡Productivity

Productivity is a measure of the effectiveness of an individual’s output. In the video, the speaker emphasizes that productivity can be optimized through better time management, sleep patterns, and biohacking techniques. He argues that even working while slightly tired is better than not working at all, and he discusses how he maximizes productivity by adjusting his sleep and eating habits.

💡Meal Timing

Meal timing refers to when and how often a person eats throughout the day. In the video, the speaker discusses how he structures his meal timing through intermittent fasting, eating only during specific windows. He explains that this strategy helps maintain his energy levels and keeps his body functioning optimally, particularly when paired with his workout schedule.

💡Work-Life Balance

Work-life balance is the equilibrium between professional responsibilities and personal life. The speaker touches on the importance of maintaining this balance by ensuring he has time for both work and personal activities. He shares how he integrates fitness, family time, and professional work into his daily routine without compromising his mental health or personal life.

💡Personalization

Personalization refers to customizing strategies or routines based on individual needs. In the video, the speaker emphasizes that what works for one person may not work for another. He advocates for tailoring habits like sleep, diet, and workouts to fit one’s personal body and life demands. This personalized approach is key to successfully biohacking life and achieving efficiency.

Highlights

The speaker addresses how they manage to balance work, personal life, and maintain high energy without losing their mind.

Introduction to biohacking life across sleeping, eating, and working for success and efficiency.

Sleep is essential, but everyone needs different amounts. The speaker emphasizes finding what works for your body.

Some people can function on four hours of sleep, while others need up to 10. The key is training your body to adapt.

The speaker shares their own sleep routine, stating they operate efficiently on six hours of sleep but can function with just four during busy weeks.

Emphasizes that even working at reduced energy levels is better than not working at all due to lack of sleep.

The speaker uses a 'Whoop' device to track their sleep and shows how this helps with productivity and time management.

Daily workouts are a critical part of maintaining energy. They follow a strict workout regimen, focusing on heavy weights and high-intensity interval training.

The speaker's workout plan is adapted to their schedule, focusing on mornings when fewer distractions occur.

Working out six days a week helps maintain physical and mental efficiency while juggling work responsibilities.

The speaker practices intermittent fasting, not as a trend, but because it works for their energy and performance levels.

Food is considered fuel, and too much of it can slow down the body. Their diet is tailored to maintain energy rather than meet traditional meal expectations.

Intermittent fasting schedule varies depending on workout intensity, with heavier weight training days requiring more early-day food intake.

On fasting days, the speaker finds that it resets their system, improves efficiency, and helps with fat burning.

Time management is key: The speaker uses a time diary and strict scheduling, including short, 15-minute meetings to boost efficiency.

The speaker emphasizes surrounding yourself with people better than you to continuously improve and lead effectively.

Transcripts

number one question I get is how I do

everything all the time all at once and

still get enough sleep still eat enough

food still get all of my work done and

still have some kind of personal life

and family life without losing my mind

while keeping an insane amount of energy

at all times today I want to actually

unlock this for you I want to show you

how to biohack your life across sleeping

eating and working

for success and for efficiency with your

time so you can live your life like a

CEO let's go

let's start with sleep it's what we do

the most more than how much you work

more than how much time you spend in the

gym more than how much time you spend

eating we sleep a significant amount of

our lives and I get a lot of flack for

sleep I've made some tick tocks some

reels some comments on Million Dollar

Listing I've talked about sleeping less

a lot and I just want to clear this up

okay it is important

to get a healthy amount of sleep

for you what I learned a long time ago

is everyone needs something different I

know people who need 4 000 calories of

food a day I know people who go on 72

hour fasts I also know people who can do

four hours of sleep a night and they're

totally fine and I also know people who

sleep 8 to 10 hours a night because that

is quote unquote what they need I'm a

big believer that you can train the

machine that is your body to do whatever

you need it to do you've probably had

moments in your life where you've been

able to wake up early and you've had

moments in your life where you hate

mornings maybe that's you right now so

what amount of sleep should you be

getting you talk to doctors they're

going to say you should get at minimum

seven hours but if you can get eight

hours of quality sleep then you will be

good to go I think that's great my

daughter's four she gets 10 to 12 hours

of sleep a night because that is what

she needs and she's just a better kid

she doesn't sleep it's bad for all of us

I've learned that I can operate

incredibly efficiently on six hours of

sleep the minimum minimum minimum amount

of sleep that I need to be able to

survive during a full work day is about

four hours on really really busy weeks I

will buy back time from sleep to be more

productive during the day people are

going to say okay but those productive

hours you're not going to get anything

done I actually call [ __ ] on that my

life is what I make of it if I need two

more hours of work to get what I need

done that day even if I'm a little bit

more tired I'd rather get 50 of the work

done at that productivity level than

zero percent of it done because I needed

to get a certain amount of sleep because

someone told me I needed that or I'm

just tired and I know people also say

that making up sleep is totally [ __ ]

but I've been doing it for like 20 years

and it works for me let's look at last

night for example I wear a whoop what's

up whoop last night I went to bed pretty

early because I'm a little bit jet

lagged coming back from Greece my whoop

says I fell asleep at 8 40. don't judge

me okay and I woke up at 3 30. I

actually this morning was super

productive I started doing emails and

doing work between 4 and 5 15 am I

worked out from 5 30 to 7 10 or so this

morning and it's all right here and I

can see it now that's a lot of sleep to

go to bed before 9 00 PM I don't care

what time you wake up that's early for

sleep you got to figure out what works

best for yourself and make that a

priority so that's enough on sleep I

think you get it so first for me is

working out I have to work out every day

if it's six days a week depending on

travel schedule Etc I need to generate

sweat every single day I used to be a

nighttime workout person I used to work

out at night I remember like I would go

to the gym and I'd be the one who was

closing it up that's how I worked that's

how I operated I have a protein shake at

night at like 11 pm and I pass out and I

think that was great for my body I did

that all through college first four

years I think of being in New York City

until I got a job and didn't realize my

work day doesn't end so that I can go to

the gym at night so I need to buy back

time to make sure that I can work out

when it doesn't interfere with my main

priorities my number one goal in life is

to build an amazing company to do great

work and to have amazing efficiency with

my time I know early morning people are

going to be emailing me less calling me

a lot less if at all and my work

responsibilities between 4 and 7 A.M

let's say are not that crazy and so if

my expectations are low that seems like

a great time to have me time I have in

my head already planned out what workout

I'm going to do every day this week

Monday Tuesday Wednesday are

conventional bodybuilding weightlifting

heavy weights for the workout I did 20

minutes of high intensity interval

training where I did the treadmill the

assault bike and the ski ERG for 10

calories a piece as fast as I possibly

could I mix that up with 25 push-ups a

hundred crunches sit-ups whatever you're

gonna do and as many pull-ups as I could

do and I rinse and repeat as many times

as I can for 20 minutes to spike my

heart rate and then I did slow heavy

weights across chest middle upper and

lower and shoulders on Wednesday I'm

gonna do legs heavy this week Thursday

Friday I'm then going to do High Reps

full body Saturday I'm gonna do a class

something fun something different right

I'll do an f45 class maybe I'll do a

Rumbo class maybe I'll go do CrossFit

because Saturday is a CrossFit are just

the [ __ ] worst but I'm not really

focused on weight I'm just focused on

overall athletic ability Sunday because

I work on Sundays I wake up and I'm

going to do probably a 60 Minute Peloton

ride and core so that is my week

for working out but that doesn't mean

anything if I don't have the right

amount of sleep for me and then the

right amount of food so let's get to

food I intermittent fast not because

it's trendy I've been intermittent

fasting for five years I do it

because it gives me energy and I

realized a long time ago that I don't

need to eat the way people tell me to

eat I don't need to have a balanced

breakfast I don't need to have three

meals a day I don't need to have a huge

dinner late at night five years ago I

was tired I was working out all the time

I was working all the time but I was

just always exhausted I was like this I

must need to sleep more I slept more I

was more tired maybe I need to do a

different type of workout I was more

tired then there's only one thing I need

to change it's probably the fuel that

I'm putting into my body the type of

fuel and how I'm fueling if you put too

much fuel into your body it's going to

overflow but your body's going to say I

don't really need it holy God you just

gave me all this food two hours okay put

it over here for Safe Keep it put it

over here for safe keeping and I'm not a

scientist I'm not a doctor and I'm not

going to go into all of the reasons why

this works and I don't think you're

following me for that reason anyway I

don't think that's why you're even

watching this video but here's how I

think about my food this week I keep a

regimented schedule but I also switch it

up so I don't go crazy but this week I'm

fully intermittent fasting like I always

do but I switched up the schedule

because I'm doing heavy weights Monday

Tuesday Wednesday I'm actually eating

the first six hours of the day so I'm

eating this week from 8 30 a.m to 1 30

p.m and then I'm stopping because by

then I've had all of my calories I've

had all the food all the protein that I

need my body is in repair mode from the

workout that I had this morning it's

fully energized because I now stacked my

stomach and my digestive system and I

don't need any more food for the rest of

the day but then on Thursday I'm going

to switch it up Thursday because I go to

High rep day right basically one big hit

workout I'm gonna fully fast on Thursday

one because I can two because I think it

gives me a good reset and I won't need

as much protein on that day so I'll just

fast that day and I'll pick food back up

again on Friday Saturday and Sunday when

I'll eat the second half of the day when

I started intermittent fasting I was

around 200 pounds body fat percentage

under 10 and that doesn't change if I

don't eat anything or I eat way too much

for me my body kind of operates in that

area what changes for me is energy

levels and then body fat percentage if I

eat way too many complex carbs or

refined sugars my body fat is gonna go

up and my body's then gonna eat muscle

because it's going to want protein that

I'm not giving it because I'm just

giving it carbs I love pudding an ice

cream and cake and all that stuff it's

like my one Vice that's why I also have

an app called day sense where I can

track how many days since I've had

refined sugar or alcohol and that's my

way of winning right because I've got a

game my system game the machine you

should not fast if it's not right for

you do not cut this up and make me seem

like some psycho I think you should try

whatever works best for you you should

track it one of the best ways that I

really started biohacking my life to

have the most efficient use of my

thousand minutes a day was really

understanding what I did all day doing a

Time diary when you've got screen time

you understand how much time are you

spending on Tick Tock how much time are

you spending on YouTube how much time

are you spending improving yourself or

just passing the minutes because it's

easier

to do that than actually take control of

your life and then my work but you know

I am very very diligent and calendar

based so I've got meetings that are 15

minutes at a time no meeting unless it's

super super important needs to be hours

and hours and hours things can be 15

minutes and you know what it does it

forces everybody to be efficient how

many meetings I've sat in that are an

hour where really the meat of the

meeting was 10 to 15 minutes long and it

was always at the end when people

realize oh [ __ ] the meeting is almost

over if you take one piece of advice

about how to structure your day it's to

be action oriented I task oriented how

can we be actionable in every meeting

every conversation everything that you

do during the day and how are you

focused on that taking you forward

versus talking and or arguing and or

discussing

non-stop tasks and then you want to

surround yourself with people who are

better than you it's something that took

me forever to learn I thought that I

need to have people who work for me when

I started the company and that is a

painful lesson to learn I work for

everybody here it's my job to provide

the mission

and the leadership

and great leaders lift and that's my

goal I've been biohacking my life for

productivity efficiency money making

ability for a long time when I started

taking my life seriously really which

was I guess when I was 23 and I moved to

New York and I had no money and was like

I gotta figure something out this is

your machine just like your car if you

take care of it it'll take it from A to

Z really really fast and really

comfortably if you don't take care of it

don't give it the right fuel you don't

clean it you don't wash it you don't

store it you don't check the battery

it's gonna [ __ ] break down on you

when you least expect it maybe you're

not in New York City maybe you're not

going to be selling apartments for

hundreds of millions of dollars maybe

you're not building your own company but

maybe you want to build something great

for yourself and if anything I do with

my life with how I sleep work out eat

and work and balance my time is helpful

for you then just copy it do it and let

me know in the comments if this is a

more helpful otherwise you know how many

calls I could be making right now so I

hope any of this was helpful if you like

this please give this video a like

subscribe if you haven't let me know in

the comments what your honest feedback

is I'm not doing this for my health I

wanted to show you how to eat sleep and

work like a CEO how to really biohack

your life like somebody who has been

doing it for a long time because if this

video saves you anytime you figuring

things out for yourself

then that's what this is here for that's

awesome thank you so much for watching

more Ryan Sirhan I love you all big

things coming for the rest of the year

like subscribe send this to your friends

and family

this has been way more than 15 minutes

[ __ ] I have to go back to work

foreign