How to Eat, Sleep, and Workout like an Efficient CEO
Summary
TLDRThe 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
🌟 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.
💪 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.
🍽️ 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.
Mindmap
Keywords
💡Biohacking
💡Sleep
💡Efficiency
💡Intermittent Fasting
💡Workout Routine
💡Time Management
💡Productivity
💡Meal Timing
💡Work-Life Balance
💡Personalization
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
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