10 HABITS FOR (ALMOST) LIMITLESS ENERGY
Summary
TLDRThe video script addresses the alarming rate at which people are experiencing tiredness in modern times, suggesting that poor energy management is akin to poor life management. It emphasizes the importance of energy for an enriched life, advocating for practices observed in athletes and children. The speaker outlines strategies to become 'energy rich,' including avoiding energy vampires, proper nutrition with real foods, hydration, sleep, and movement. The script also touches on the significance of purpose, light exposure, and the underestimated power of breath in maintaining high energy levels.
Takeaways
- 😴 Importance of Sleep: The script emphasizes that quality sleep is crucial for health and energy levels, likening the bed to a 'human charging station'.
- 🌞 Light Exposure: Natural light is highlighted as a nutrient that can energize or drain you, with a focus on optimizing circadian rhythms through morning sunlight exposure.
- 🍎 Diet and Energy: The script advocates for a diet of 'G-bombs' (dark leafy greens, beans, onions, mushrooms, berries, seeds) plus wild-caught fish, and against processed foods.
- 🚶♂️ Movement Over Exercise: Continuous movement throughout the day is suggested to be more beneficial than structured exercise sessions, with an emphasis on zone two training for mitochondrial health.
- 💡 Quality of Light: The dangers of 'junk light' from LED and fluorescent sources are discussed, with a recommendation to use natural light and full-spectrum bulbs.
- 😄 Play and Laughter: The script notes the importance of play and laughter for maintaining energy and a youthful brain, stating that adults laugh far less than children.
- 🧘♂️ Stress Management: Techniques such as 'calm mind calm body' and 'humming bee breath' are introduced to manage stress and promote relaxation.
- 🌿 Environmental Toxins: The concept of 'ETD' or energy transmitted disease from toxic people is mentioned, advising to surround oneself with positive influences.
- 💪 Purpose and Energy: Having a 'why' or strong purpose in life is presented as a key to unlocking and maintaining high energy levels.
- 🌬 Breathing Techniques: The power of proper breathing, particularly diaphragmatic breathing, is discussed for managing stress and increasing energy.
- 🏋️♀️ Athlete Mindset: Encouraging the viewer to adopt an 'athlete mindset' for training, eating, and sleeping to achieve an energy-rich lifestyle.
Q & A
Why did Google reveal that people are searching 'I am tired' more than ever before?
-Google revealed this because the modern world is normalizing being tired, and people are experiencing low energy levels, brain fog, and fatigue more frequently, which is a departure from what is natural for human health and vitality.
What is the metaphor used in the script to describe our daily energy levels?
-The metaphor used is an 'energy bank account', where throughout the day we make withdrawals and deposits of energy that affect our overall vitality.
What are 'energy vampires' as mentioned in the script?
-'Energy vampires' refer to people or factors that drain your energy, such as toxic friends or a sedentary lifestyle, leading to a decrease in your overall vitality.
Why is it important to manage our energy well according to the script?
-Managing our energy well is crucial because it's not just about energy management—it's about life management. Good energy management can lead to a more vibrant, healthy, and enjoyable life.
What are the two societal members that the script identifies as having the most energy?
-The script identifies athletes and children as the two societal members with the most energy, and they serve as models for how to maintain high energy levels.
What does the script suggest we should do to become energy rich?
-The script suggests that to become energy rich, we should train, eat, and sleep like athletes, avoid energy vampires, and implement practices used by Olympic athletes.
Why is sitting considered an 'energy vampire' according to the script?
-Sitting is considered an 'energy vampire' because it leads to a sedentary lifestyle that can reduce lifespan and contribute to health issues, making it akin to smoking in terms of its negative effects.
What is the significance of the acronym 'G-BOMBS' in the context of the script?
-The acronym 'G-BOMBS' stands for Dark leafy Greens, Beans, Onions, Mushrooms, Berries, and Seeds, which are considered the healthiest foods on the planet and are recommended for maintaining high energy levels.
What is the role of fasting as discussed in the script?
-Fasting is discussed as a powerful tool for improving lifespan and mitochondrial health. It aids in getting rid of pre-cancerous cells through autophagy, reducing oxidative stress, and increasing brain function.
How does the script define 'ETD' and why is it harmful?
-The script defines 'ETD' as 'Energy Transmitted Disease', which is similar to an STD but refers to the negative energy or vibes that one can catch from toxic or negative people, leading to a decrease in one's own energy and well-being.
What are the 'Eight Bedroom Rules' or 'Cave Rules' mentioned in the script for improving sleep quality?
-The 'Eight Bedroom Rules' or 'Cave Rules' include: 1) Use your bedroom only for sleep, 2) Maintain a bedroom temperature between 60-67 degrees Fahrenheit, 3) Keep your TV out of the bedroom, 4) Avoid having your phone in the bedroom, 5) Use 100% blackout curtains, 6) Install dimmer switches, 7) Block out all junk light and blue light, and 8) Invest in a good mattress.
Why is the script critical of the use of melatonin supplements for sleep?
-The script is critical of melatonin supplements due to historical concerns about its effects on fertility and organ function in rats, as well as purity issues with unidentified impurities found in some products.
What is the script's stance on the importance of laughter and play in maintaining energy levels?
-The script emphasizes that laughter and play are crucial for maintaining energy levels, stating that adults should strive to laugh at least 20 times a day and incorporate play into their lives to stay youthful and energized.
What are the two relaxation techniques mentioned in the script to reduce stress and improve energy?
-The two relaxation techniques mentioned are 'Calm Mind Calm Body', which involves imagining your body as balloons deflating to achieve relaxation, and 'Humming Bee Breath', which involves a specific hand position and humming to achieve instant relaxation.
How does the script define 'hormesis' and suggest its use for energy levels?
-Hormesis is defined as a form of good stress in the script. It suggests that activities like exercise and using a sauna can provide beneficial stress or hormesis, which can positively impact energy levels.
What is the bold claim made by the script about exercise?
-The bold claim made by the script is that 'exercise is overrated', suggesting that constant movement throughout the day is more beneficial than structured exercise sessions.
How does the script explain the process of fat leaving the body during weight loss?
-The script explains that fat leaves the body through breath, emphasizing the importance of proper breathing for achieving health and weight loss goals.
What type of breathing does the script recommend for optimal energy and relaxation?
-The script recommends diaphragmatic or belly breathing for optimal energy and relaxation, as it helps to switch off the fight or flight response and re-energizes the nervous system.
Outlines
🔋 Managing Energy for a Better Life
In 2023, Google revealed an increase in searches for 'I am tired'. This script explains why energy management is crucial. Every day, we have an 'energy bank account' that depletes with poor habits like eating unhealthy food and associating with negative people. Modern society normalizes fatigue, but we should strive to be 'energy rich'. The speaker emphasizes that energy is more important than money or time, as it fuels our ability to enjoy both. Effective energy management is about life management, with examples drawn from athletes and children, who possess boundless energy.
🧛♂️ Energy Vampires: People and Sitting
The people you surround yourself with significantly impact your energy levels. Toxic individuals can drain your energy, similar to how diseases spread. Positive, high-energy people are crucial for maintaining good energy. Cortisol, the stress hormone, is contagious and can spread from person to person. Additionally, sitting for long periods is detrimental to health, equated to smoking. Studies show that standing or light activity for just a few minutes each hour can significantly reduce the risk of premature death. Solutions include using standing desks and incorporating regular movement.
🍔 Food as an Energy Source
Food plays a vital role in energy levels. The modern diet, filled with processed foods, leads to health issues and decreased energy. The speaker highlights the importance of eating real, nutritious foods, citing cultures with high longevity rates. They recommend the 'G-BOMBS' diet (Greens, Beans, Onions, Mushrooms, Berries, Seeds) plus wild-caught fish. These foods support a healthy gut microbiome, which is crucial for overall health and energy. Avoiding blood sugar spikes and adopting eating habits like Harajachi-bu (eating until 80% full) can help maintain steady energy levels.
🍽️ Fasting and Hydration
Fasting is presented as a powerful tool for improving energy and longevity. It aids in cellular repair through autophagy and reduces oxidative stress. The speaker advises easing into fasting by starting with fruit-only mornings and gradually progressing to time-restricted eating. Hydration is equally important, with a significant portion of the population being chronically dehydrated. Proper hydration involves not just drinking water but also replenishing electrolytes. Adding minerals like magnesium, potassium, and sodium to water can enhance hydration and overall energy.
💧 Importance of Proper Hydration and Supplements
Proper hydration is crucial for maintaining energy levels. The speaker recommends drinking 0.5 to 1 ounce of water per pound of body weight daily, supplemented with electrolytes. They highlight the importance of key minerals such as magnesium, potassium, and sodium, which are often deficient in modern diets. Supplements like CoQ10, Shilajit, Tyrosine, Rhodiola, and Bacopa are suggested for boosting energy. The emphasis is on supplementing a good diet rather than relying solely on supplements. Movement, constant throughout the day, is also highlighted as essential for maintaining energy.
🌞 Light, Sleep, and Finding Your Purpose
Light is a vital nutrient that can either drain or energize us, depending on its quality. Natural sunlight is the best source, while artificial lights, especially blue light from screens, should be minimized. Quality sleep is emphasized as the human charging station, with specific tips for optimizing sleep environments. Finding a purpose, or 'why', is also crucial for energy. A strong sense of purpose can significantly boost energy levels, helping individuals overcome challenges and stay motivated.
🛏️ Optimizing Sleep for Energy
Quality sleep is essential for maintaining energy levels. The speaker provides eight 'cave rules' for optimizing sleep: keep the bedroom for sleep only, maintain a cool temperature, eliminate TVs and phones, use blackout curtains, install dimmer switches, block out all junk light, and invest in a good mattress. They advise against using melatonin supplements due to potential impurities and suggest natural alternatives like pistachios. Playfulness and laughter are also highlighted as important for maintaining energy and mental well-being.
😄 The Power of Play and Mindfulness
Playfulness and laughter are essential for maintaining energy and mental well-being. The average child laughs 400 times a day, while adults laugh only 15 times on average. The speaker encourages incorporating play into daily life to enhance focus and productivity. They also emphasize the importance of mindfulness and being present, as overthinking and stress are major energy drainers. Techniques like 'calm mind calm body' meditation and the humming bee breath can help reduce stress and improve relaxation.
🧘 Relaxation Techniques and Exercise
Relaxation techniques like 'calm mind calm body' and the humming bee breath are effective for reducing stress and improving energy. Exercise is crucial for mitochondrial health, with 'zone two training' (60-70% of max heart rate) being particularly beneficial. The speaker highlights the benefits of racket sports for longevity and suggests that constant movement throughout the day is better than traditional exercise. They also discuss the importance of proper breathing, as it significantly impacts energy levels and overall well-being.
🌬️ The Importance of Proper Breathing
Proper breathing, especially diaphragmatic breathing, is crucial for maintaining energy levels and reducing stress. The speaker explains that shallow chest breathing, common in stressed adults, should be replaced with deep belly breathing. This type of breathing sends more oxygen to the brain and body, improving clarity and energy. The script concludes with a recap of all the energy drainers and their solutions, emphasizing the importance of adopting these practices to become 'energy rich'.
Mindmap
Keywords
💡Energy Management
💡Energy Vampires
💡Mitochondria
💡Athlete Mindset
💡G-BOMBS
💡Fasting
💡Hyddration
💡Supplements
💡Circadian Rhythm
💡Playfulness
💡Relaxation Techniques
💡Zone Two Training
💡Breathing
Highlights
In 2023, Google revealed that people are searching for 'I am tired' at an all-time high.
The analogy of an 'energy bank account' to explain daily energy management.
The impact of 'energy vampires' such as toxic friends on one's energy levels.
The normalization of being tired in the modern world and the call to action against accepting this new normal.
The importance of energy over money and time for enjoying life to the fullest.
The concept that humans are essentially energy beings and the philosophical proof provided.
Observations on athletes and children as the two groups with the most energy in society.
The Tao Te Ching quote on the vitality of a newborn child and its implications for energy.
The advice to train, eat, and sleep like an athlete to become energy rich.
Understanding humans as electric beings and the importance of mitochondria for energy production.
Avoiding 'energy vampires' such as toxic people, sitting for long periods, and unhealthy food.
The significance of standing and light activity to counteract the negative effects of sitting.
The role of diet in energy levels, emphasizing real foods and the avoidance of processed items.
The concept of 'G-BOMBS' as a dietary guideline for optimal health and energy.
The importance of hydration and the role of electrolytes for amplifying hydration.
The benefits of certain supplements like CoQ10, shilajit, and tyrosine for boosting energy.
The concept of hormesis and the benefits of good stress, such as from exercise or sauna use.
The overlooked importance of proper breathing for energy and the technique for diaphragmatic breathing.
The final summary of the top 10 energy drainers and their solutions for becoming energy rich.
Transcripts
In 2023 Google revealed that people are searching I am tired at a rate higher than any other point
in human history.
Let me tell you why.
See every day when you wake up you have an
energy bank account.
Throughout the day you make withdrawals and deposits of that energy.
Every time you eat garbage food you have to give up some of that energy.
Every time you
hang out with those friends you know the ones who are really energy vampires you again you have to
pay the price in energy.
See the problem with most people is just like money management they
have terrible energy management.
So the majority of us live an energy poor life low sex drive
brain fog bags under the eyes tired during the day.
Does this sound like you or someone
know?
See the modern world is normalizing being tired but we are not supposed to feel that way.
This new normal is something we should not accept.
And so I searched the internet to try
to find a video that could provide a comprehensive plan to help get a person's energy back on
track.
I couldn't find it so I made it.
This is that video on how to become energy.
Rich.
Now what is more important than energy?
The first thing people tell me is
money.
Now if you had all the money in the world but no energy you wouldn't be able
to enjoy it.
Next people say time is more important than energy.
I mean what's more
valuable than time?
Well you could have all the time in the world but if you don't have
the energy to utilize and enjoy that time it's like you never had it at all.
The truth is
we are not even human.
We are energy.
And I can prove it.
Say you had a friend named Jim
and Jim just died on the operating table.
The doctor says time of death 1215.
But Jim's body
is still there.
His race, his gender, all of that.
In fact the brain is still firing electrical
signals hours after death.
But Jim died because we both know that deep down Jim was
not his body.
Jim was the life force energy that animated his body.
See this is why energy
management is so important.
Because it's not about energy management at all.
It's about life
management.
When we look out in the world at the people with the most energy we arrive at
two members in our society.
Athletes and children.
In the Tao Te Ching it says
A newborn child.
Its bones are soft, its muscles are weak, but its grip is powerful.
So intense
is its vital power it can scream its head off all day.
Yet it never becomes hoarse.
So complete
is its harmony.
You see a child has boundless energy and we'll get into why and how we can
replicate that later.
Now let's look at an athlete.
An athlete is someone who not just uses
but has mastered their energy for a living.
If you want to be energy rich then you must start
looking at yourself as an athlete.
A busy mom is an athlete.
I mean taking kids to and from
soccer games picking up groceries.
An executive is an athlete running from meeting to meeting
selling to customers balancing ideas and budgets.
A student is an athlete.
See we are all
different kinds of athletes but we are athletes and so we need to train like athletes, eat like
athletes and sleep like athletes if we want to become energy rich.
And by the end of this video
you will know the best energy practices used by Olympic athletes so that you can play at the
highest level in your field.
You will have more energy than you ever had and people will come
up to you asking you what is your secret.
Without further ado let's jump into it.
How to become energy rich.
The first thing we need to understand is we are electric.
You ever wonder why a defibrillator works?
I mean really have you ever thought about this?
How crazy is this device?
It shoots electricity into a dead body to bring it back to life.
Do you know what those lines on an EKG are?
Like what does it represent?
It represents your
You remember from school we all learned about mitochondria the powerhouse of the cell.
It's probably the only thing we remember from school but unfortunately like many things in
school we didn't connect the dots and realize how important it was to our actual real lives.
They supply ATP or energy to the heart and we see that energy expressed on an EKG machine.
So if your mitochondria stops working well we know what happens.
Game over.
So how do we supercharge our mitochondria?
Well the first thing we need to do is avoid
what's draining it.
So let's talk about the 10 energy vampires that are killing your energy
and making you tired.
The people you are around is the single most important factor
to how your life turns out.
You ever caught an STD from a person?
I know I know we're all
ashamed but listen to this scientists have recently discovered that you can catch
an ETD from someone.
This is brand new see an ETD can be more dangerous and last longer
than an STD especially if you don't get checked.
You catch the ETD or energy transmitted
disease from those toxic people.
The people who you know you know after you spend time with
them you just don't feel good.
You know they snatch your energy like like Shang's son from
combat.
Stay away from these people.
Hang out with rainbows not drain bowls.
It is crucial
that you get quality good energy people in your life.
Cortisol the stress hormone is also
contagious.
Neuroscientist Dr.
Tara Stewart says that stress can can literally leak
through the skin and transmit to other people you're around.
I mean you ever thought about
like like why when when someone else yawns you yawn?
It's because our brains are connected
connected by mirror neurons monkey see monkey do right.
If you're around somebody exhibiting bad
behavior and having poor energy you will not just pick up on that it will start to show up
in your own life.
Energy is very real in our society we call it good vibes and bad vibes.
Get those energy drainers out of your life.
It's true what they say bees evolved to live
in a hive and humans evolved to live in a tribe.
So you have to be wise with who you
allow in your tribe so you can thrive.
The next energy vampire is the chair.
You are literally
low energy because you are sitting all day.
You remember the movie Wally?
It wasn't a movie
it was a documentary.
See our culture is is screwed up right we spend the first 12 months
of our children's lives teaching them how to walk and talk and then the next 12 years telling
them to sit down and shut up.
Studies show that sitting for more than three hours a day
can cut two years off of your life expectancy even if you exercise regularly.
Imagine making
it to heaven and you start talking to the people there and they're like hey what are you here for?
Somebody says oh man I had a heart attack.
Hey how about you?
Oh man car accident it was bad.
How about you?
Oh well you know the chair got me.
They're like what?
Yep a terminal disease.
I sat in the terminal at my office for too long and it killed me.
Scientists say that
sitting is the new smoking.
The chair is the new cigarette but actually sitting is much worse.
According to one study in the British Journal of Sports Medicine they found that those who sit
for example just watching tv for an hour reduce their lifespan by 22 minutes whereas smokers
shorten their lifespan by 11 minutes on average per cigarette.
Now what is the solution?
Standing.
A 2015 study revealed just getting up from a chair every hour for a mere two minutes of light
activity was associated with a 33% less risk of dying prematurely of any cause.
Literally just
standing for three hours a day instead of sitting has the equivalent calorie consumption
benefit is get this as running 10 marathons a year.
That's right so go get you a standing
desk.
I recommend also an anti-fatigue mat that you can stand on and when you do shift your
position every so often place your foot on something like books or a small stool to
increase circulation and take pressure off your lower back.
Walking can be even better.
Studies show that walking vastly increases blood flow memory and response times especially
when compared to sitting.
It was German philosopher and scholar Friedrich Nietzsche who
The next energy vampire is food.
You ever gone into the grocery store and walked into the health
food section?
I always thought if that's the health food section then what the heck is
everything else?
The sick food section?
I mean it sounds funny but they do put the truth right
in our faces right hidden in plain sight.
If you want to live a vibrant electric life how do
plan to extract real energy from this?
A lot of this stuff isn't even food it's a food like
product.
Remember this fast food equals short life.
I mean this is what the world gives us
and we wonder why a child born in the year 2000 will have a one in three chance to be
diagnosed with diabetes.
They will be the first generation to live shorter lives than their
parents.
We have a culture where we literally we reward kids for good performance with candy.
I mean how crazy is that?
Sugar which what does that do?
Sugar creates unfocused scattered
thinking.
Guys you have to start looking at food as either energy giving or energy taking
as either information or inflammation.
The word diet comes from the Greek word diata meaning
way of life.
Most diets in today's world are not a way of life they are a quick fix
and it's no wonder why we call them crash diets because most people end up a total wreck
during and after them.
Here are some of the many diets out right now.
We have all these
diets yet somehow we're getting sicker and more unhealthy.
Something ain't working right?
All of these smart doctors nutritionists writing all of these books.
My question is are they
really smart or are they trying to make a quick buck?
I'll let you be the judge of that.
This is why I personally look at cultures that actually have healthy people in it.
Places
I'm going to simplify for you.
What do they do?
What makes them so healthy and happy and live
until they're 100 and 120?
Well they eat real foods.
My favorite acronym to remember
the healthiest foods on the planet is g-bombs plus wild caught fish.
What are g-bombs?
Dark
leafy greens beans onions mushrooms berries seeds that's it plus the wild caught fish
salmon sardines.
The g-bomb diet is so good it's full of prebiotic and probiotic foods
that will keep your brain sharp and your gut healthy.
Scientists have started to call it
the second brain.
Your microbiome in your gut holds 80 percent of your immune system.
When people today say oh I'm depressed I have low serotonin.
Well did you know that 95 percent
of the serotonin in your body is not made in the brain but in the gut?
Did you know that
we have more bacteria cells in our body than human cells?
See so you ain't white you ain't black
you're bacteria.
I mean think of your body like this.
Your body is a hotel.
The guests
are the bacteria.
The good bacteria are like those you know the great model tenants in a
hotel building they pay their bills on time they're polite they keep the place tidy and
they clean up.
The bad bacteria well they pee in the elevator they steal from other tenants
they graffiti the wall they start fights and set things on fire.
That's inflammation.
So if we want
a healthy body we got to eat real foods foods with ingredients we can pronounce.
We must feed
the good bacteria and starve the bad.
Now let's talk quickly about how much to eat because many
people feel tired and sluggish after they eat and it's because one of two reasons right it
because of a blood sugar spike or you're eating a heavy meal and your body's working over time
to digest it.
The first thing you need to do is get rid of the clean your plate mentality.
Adopt the secret that they use in Okinawa which is why they live so long it's called
Harajachi -bu or only eat until 80 percent full.
Now as far as the blood sugar spike
which if you don't know is basically what happens when you eat food carbs some carbs
and they give you energy but later the energy drops rapidly.
Well if you eat G-bombs you
shouldn't be seeing that anymore and here's another hack to pretty much guarantee you'll
never see it.
Drink apple cider vinegar diluted with water before you eat and go for a 10
minute walk after you eat.
Do this before you eat your meals especially before you eat those
and you will not have a big blood sugar spike it's an incredible hack.
These two small things
will make a huge difference in your health and energy levels.
By the way quick plug if you
want to get my entire plan including the menu then you got to join my 21 day super human
focused detox.
I put the link in the description below.
Now what you eat is important but it's
also important what you don't eat.
Which brings me to fasting.
I got a question for you.
Which
will take up more energy in your life?
Is it A.
exercise B.
digestion is it C.
sex or is it D.
your job or career?
The answer is B.
digestion.
You will use more energy digesting food in your
lifetime than just about anything else you do.
We literally digest about 70 tons of food in
lives.
Put that in perspective that's 12 fully grown elephants.
So if energy is being used to
digest these huge heavy meals that's taking energy away that you could be using to enjoy
life and to build a life that is worth living.
And so that's why I mention fasting.
Fasting
is one of the best things you can do for your lifespan and for your mitochondria.
Fasting
gets rid of pre-cancerous cells through autophagy.
It reduces oxidative stress and
increases brain function.
Now healthy people with no underlying medical conditions and not
taking diabetes medication can really benefit from fasting.
Now I have practiced fasting for
over a decade and I've felt tremendous benefits in my life.
But if you've never done it before
here's my advice.
Ease into it.
One way to ease into it is by only eating fruit before
12 noon.
Do this for a few weeks or a few months and then you can get into trying to
eat your food within that 8 hour window.
Fasting is a great tool.
Now is it a miracle?
It has some miracle properties.
Does it work for everyone?
No.
Is it necessary for everyone?
No.
Eating healthy food split up throughout the day is just fine as well.
But fasting is indeed
a powerful tool that can make a big difference.
Not to mention you can save 15% of your
yearly food bill when you switch to not Geico but a 24 hour fast once a week.
Now let's quickly talk about water.
Scientists say our bodies are between 70 and 90% water.
When I did my DNA test it told me that I was 67% West African.
So technically I'm more water
than black.
That's a joke.
Here's another.
Somebody said we're so much water we are
drowning at all times.
See one energy vampire is lack of water.
One survey showed that 75%
of Americans are chronically dehydrated.
75%.
If you're just 2% dehydrated you start to have
trouble focusing your attention.
Now how do you know you're dehydrated?
Well here are three
signs.
Number one your lips are dry.
Number two yellow pee.
If it's a dark tea color
you're severely dehydrated.
And three lastly you're thirsty.
Yes once you feel thirsty
you're already dehydrated.
The thing is all water is not created equally.
Plain water really
doesn't hydrate you.
You need minerals in that water.
Spring water has great minerals.
But if you want to supercharge your hydration then do what Tom Brady has called his secret
to health.
After reading the book the TB12 method I found out that Tom Brady puts electrolytes in all
the water he drinks.
Drinking lots of water is one of the simplest keys to success.
Electrolytes
amplify hydration by letting your body fully absorb the water you drink and also help
replenish the minerals your body loses when you're working out.
Now are electrolytes the
secret to him playing at a high level at such an old age?
No but it definitely helped.
Now
are electrolytes?
Well the key ones are magnesium, potassium, sodium.
Let's start with magnesium.
Millions of people are deficient in this mineral.
Almost 80% of us.
You probably are too.
And see magnesium is like oil to our car.
Too much stress literally burns it out of your
body.
Therefore if you can get more of it you can literally reverse the effects of stress
in your brain.
I mean they don't call it nature's prozac for nothing.
It can cure
headaches.
It activates over 300 important enzymes in your body.
Now it can be hard to
get adequate amounts in food due to soil depletion and farming practices.
So me personally
I try to eat cacao nibs in my smoothies and I also supplement a magnesium.
Now the magnesium
I take is called magnesium threonate.
It passes the blood brain barrier and it has been a total
game changer for me.
I take it before bed.
Now the other electrolytes potassium and sodium
are vital as well.
See this is why I recommend putting a dash of himalayan or celtic sea salt
in your lemon water in the morning.
If you're sodium sensitive like I am
use very little and focus instead on potassium citrate.
Coconut water and
cucumbers is also a great source of healthy electrolytes.
My advice is get you some trace
minerals or a filler free electrolyte mix for ease.
You can just throw it into your water.
Oh and beware of alcohol coffee and soda because if you drink these you will have
to drink more water because they can and will dehydrate you.
When it comes to how much water
you drink well that depends on your activity level and how much you sweat.
But try to get
0.5
to 1 ounce per every pound you weigh.
So if you're 156 pounds get between 78 and 156
ounces of water each day.
Do like me I mean I carry around this bright water bottle you know
it keeps me keeps me honest right so I can I can see it.
Adding mint in your water can also
add a nice taste and a pep of energy.
Now what about supplements for superhuman energy?
Well first of all let me say this you can't out supplement a bad diet right look at that word
supplement it's supplemental right in addition right there's no magic pill kind of.
It's this
old saying how do you know unless you look here's some facts.
People suffering from
depression also often suffer from low levels of vitamin b6 and iron.
Did you know that
more than 90 percent of people diagnosed with depression have also depleted plasma zinc
so with that being said here's some low-hanging fruits before I get into the super charging
supplements.
Number one b vitamins deficiency and b vitamins can lead to fatigue and low energy
levels.
Number two vitamin d and k2.
Three good old magnesium and four zinc.
I take all of these
supplements every day to make sure my levels are on point.
Now if you do want to super
charge your energy I mean take it to another level consider my boundless energy stack.
Now caution now all of these are safe however you have to check with your physician before
taking it because if you're on medications already there may be contraindications so check with
your physician.
Now here's what I take that has had a big impact on me.
Number one coq10.
Coq10 is a vital antioxidant enzyme that is produced in every cell of your body taking it
with food enhances its effectiveness and it will contribute significantly to your overall well-being.
Number two shilajit.
It's a resin like tar from the himalayas.
Don't take it in a powder or
capsule it's got to be the tar.
It's known for its anti-inflammatory properties, mood
enhancement, fertility benefits and is particularly known for boosting energy and get this it's
referred to as the destroyer of weakness.
Take shilajit with coq10 and you will have a powerful
synergistic effect.
Number three tyrosine.
Tyrosine is an amino acid that boosts alertness
and mental energy.
It plays a key role in producing no epinephrine leading to increased
attentiveness.
Now I took this for the first time a few years ago and I felt incredible.
I
can't explain it other than I felt like I was more of me.
Number four rhodiola.
Rhodiola is
effective in obliterating stress.
I mean this supplement enhances energy cognition and mental
stamina.
I take it before I work out but you can take it any time of the day probably not
before sleep but it aids in improving concentration, calculation speed, perception and it also can
reduce depressive symptoms.
Now the next supplement is Siberian ginseng.
This is a potent
adaptogen that shields against stress and boosts nervous system function.
It enhances
attentiveness and energy levels in a more balanced way compared to the stimulating
effects of coffee.
Number six bacopa.
Bacopa is a revered Indian herb.
It is noted for
improving concentration, memory and focus making it a valuable supplement for mental
clarity.
I call it the natural limitless pill.
Now lastly I can't forget to mention nitric oxide.
Nitric oxide is a molecule that increases energy in our bodies.
This is why me and a bunch of
Olympic athletes take beetroot juice an hour before working out or endurance racing.
It
increases performance like crazy and it's so healthy for you.
The next energy vampire is
Look at a river versus a pond.
A pond is stagnant, right?
No oxygen.
It's a breeding ground for
parasites.
A river is flowing, it's vibrant.
Its energy is moving forward, right?
Constantly
circulating.
Well get this.
The human body is 70 to 90 percent water and if you're feeling
stagnant in your life it's probably because your energy is like that of the pond.
You're
not moving forward.
You're not circulating and see the law of nature is that a person is like
a bicycle.
See a bike maintains its poison equilibrium as long as it's going forward.
See like that bike we need to be constantly progressing in life moving forward.
See so many
people are low on energy not because of what they're eating but because of what's eating
them.
We talk about celebrities all the time, right?
Selling their soul.
So and so sold
if you think about it the average person is kind of sold their soul every day if they get up and
go to a job they hate.
A job that's sucking the soul out of them.
One study showed that 85
percent of people are going to a job they don't like.
It's draining you every day because you
know you're missing part of your purpose.
A job is what you get paid for.
A calling
is what you're made for.
So the question you have to ask yourself constantly is are you working to
live or living to work?
I guarantee you if you're living to work you will live a life
climbing a ladder and if you get to the top you will realize man it was leaning against
the wrong wall.
They say never become too good at something you hate because they will make
you do it for the rest of your life.
So find your why.
Having a why is one of the biggest
energy hacks in the world.
In Japan they call it your ikigai.
The reason you get out of the
bed.
One of my favorite books is Viktor Frankl's Man Search for Meaning.
See you may think you
have it bad but Viktor Frankl he survived concentration camps.
His wife, his father,
his mother, his daughter were all killed but he said the people who survived weren't the
strongest.
They were the ones who put meaning for what was going on.
The ones who said
when I get out of here I'm going to tell my story or I'm going to help somebody else.
They created a why and as Nietzsche once said a man or woman with a strong enough why
can overcome any how.
When you find your why you will find your energy.
The next energy
vampire I will talk about is it's well it's everywhere.
It was the first creation of God
according to the Hebrew Bible.
Any guesses?
It's light.
See light is so important to mankind
that ancient cultures such as the Egyptians they they worship the sun for its life-giving
properties.
People don't realize this but light is a nutrient.
It can either drain you
or it can energize you depending on the quality of that light.
Now the light from the
sun has been with us for millions of years right.
It gives us vitamin D3 at a correct
balance.
It activates thousands of health properties in our bodies.
Of course too much
can drain us and damage our DNA.
Now all light is not created equally.
Unfortunately
the light in our office spaces and homes can often have unnatural spectrums and can
do us damage.
Some scientists have started calling it junk light and just like junk
food junk light gets into our cells.
It drains us of energy and it can cause inflammation.
LED can emit a lot of blue light and create what's called flicker stress.
Fluorescent lights should also be avoided if possible.
Now the old school incandescent
lights right they have the full spectrum of the sun.
Unfortunately governments around the
world have banned it because of its low energy efficiency.
Now look you should be getting the
best light you possibly can which is natural sunlight.
Now LED light won't kill you.
Don't
use flicker free low color temperature light bulbs.
The key here is all about optimizing
your circadian rhythm.
You do this by making sure the first thing you do in the morning
within 30 to 60 minutes of waking up you should allow natural sunlight to penetrate
your eyes.
Of course not looking directly at the sun.
But by doing this you actually
pretty much guarantee great sleep that night.
Now I want to warn you as well don't look
at your phone in the morning right.
The blue light from the phone that is a no no that's
artificial light.
You need to be getting natural light first thing in the morning.
You can also optimize your circadian rhythm by avoiding bright lights between 10 p.m.
and 4 a.m.Blue light blockers are a great tool in the modern world.Overall though my rule
is to try to be outside as much as you are inside.
Not only do you get the benefit of
light but also the fresh air.
Now the next energy vampire is lack of sleep.
This is an easy one.
You probably guessed this was on the list.
But here's the thing let me show you how important
it is.
If you forget everything else I said and just focused on quality sleep you will be
winning.
See the bed is the human charging station.
So many experts and athletes have
talked about sleep and it's important.
I won't repeat what they've said.
But I'll summarize
it.
I really do think it comes down to this.
The shorter you sleep the shorter your life.
And when I say life I don't just mean lifespan.
I mean health span.
Margaret Thatcher Prime Minister of the UK famously slept four hours a night.
I'm sure
you've heard people even today doing the same thing.
But did you know after she was out of
office she suffered from severe cognitive impairment and stress related challenges at
end of her life.
Former President Bill Clinton only slept five hours a night.
He ended up having a quadruple bypass.
And today Bill Clinton gives speeches on the importance
of sleep.
Now here are my eight bedroom rules.
I call them my cave rules.
Number one do not
do anything other than sleep in your bedroom.
And of course that other thing that I won't say
off is YouTube friendly.
Number two temperature your bedroom temperature should be between 60
and 67 degrees Fahrenheit for optimum sleep.
Number three get your TV out of your bedroom.
Number four never sleep with your phone in your room.
If you do make sure it's off
not charging far away from your bed.
Number five use 100 percent blackout curtains.
Do not allow any light to enter your room.
You got to be ruthless about this.
It must be black dark as night.
Right you have photoreceptors on your skin and if light touches
your skin it can actually disturb your sleep.
Number six install dimmer switches.
Number seven
block out all of the junk light LEDs in your house.
The blue light on the electrical
equipment cover it with black tape.
It can disturb your sleep.
And number eight invest in
good mattress.
Right we spend one third of our lives asleep.
Make sure you're comfortable there
and flip that mattress over every six months.
Now before I finish the sleep section I want to
say this.
Stop using melatonin supplements.
In the 1960s melatonin was known as the
anti-gonad hormone.
Human equivalent doses of one to two milligrams were shown to reduce
organs in rats and impair their fertility.
Now of course rats are people but to assume there's
no effect is crazy.
But that's not all.
When the purity of melatonin supplements on the market
was tested two thirds of the melatonin products from health food stores contained unidentified
impurities.
Now instead of melatonin supplements try pistachios.
Did you know only two pistachios
can give you a physiological dose of melatonin.
A handful of them is like taking a high dose
melatonin supplement.
The next energy vampire is seriousness.
You know those people who walk
around like they just lost their best friend.
No it's not good.
Your seriousness is killing
you.
The average child laughs 400 times a day.
How many times do you think the average adult
laughs?
Is it A 100, B 50, C 25 times or D 15 times?
It's D 15.
That's the average.
Many people are laughing way less than that.
But if that's the average then where did the
other 385 laughs go?
See this is why George Bernard Shaw said we don't stop playing
because we grow old.
We grow old because we stop playing.
Every animal in nature continues to play
even in adulthood.
Except us smart humans.
Neuroscientist at University of Leftbridge,
Sergio Peles says that there's a link between brain size and playfulness in mammals.
He said
the more they play the bigger the brain.
See we're all searching for the fountain of youth
but maybe it was in that water hose that we all drank out of as kids.
So my question to you
have you played today?
Alan Watts said the real secret of life is to be completely engaged in
what you're doing and instead of calling it work realize it's play.
I mean life without
play is life without books, movies, learning.
Life without play is no life at all because play
energizes us.
Dr.
Stuart Brown author of play how it shapes the brain opens the imagination
and invigorates the soul.
He says that animals that play a lot they learn how to navigate the
world and adapt to it.
In short they're smarter.
Remember this focus follows fun.
Focus follows fun.
When we're not having fun we are less productive and less creative.
There's an old saying from a Chinese sage who says when the archer
shoots for no particular prize he has all of his skills.
When he shoots to win a brass buckle
he's already nervous.
When he shoots for a gold prize he goes blind.
He sees two targets
and he's out of his mind.
His skill has not changed but the prize divides him.
He cares.
He thinks more of winning than of shooting and the need to win drains him.
Power our seriousness is draining us.
When we relax we're going to be a lot more effective.
We're going to have more energy.
I mean who can live a life of total
unexcited.
I'm going to say this you need to be laughing at least 20 times a day.
This is a non-negotiable because good moods enhance ability because good moods will enhance
your ability to think flexibly and make it easier for you to find solutions to any problem.
Stanford University found that for the average person 58 minutes out of every hour
are spent in the past or the future.
Did you hear what I just said?
58 out of 60 minutes
are spent in the past or the future.
We're never in the moment.
We go to concerts and
focus more on the phone than on the stage.
You bought the ticket yeah but did you really go?
When we're at home we're thinking about work.
When we're at work we're thinking about home.
We're going a hundred miles an hour down the road of life with our eyes firmly fixed
on the rear view mirror.
My advice be here now.
Did you know a chess player can burn up
to 6,000 calories a day when playing in a tournament?
They aren't moving but the cognitive
load is so much that they're burning immense amounts of energy.
A calorie is a unit of energy.
So I asked you how much energy are you burning?
Worrying, regretting, overthinking.
In his book
Why Zebras Don't Get Ulcers Robert Sapolsky speaks about zebras seeing a lion in one
minute and being stressed out in a fight or flight and then in the next minute they are
sipping a cool drink from a water hole totally relaxed.
They have this stress on, stress off
effect which is why the name of the book is the name of the book Why Zebras Don't Get Ulcers.
Now humans today are constantly stress on.
We don't turn off which is why we see more
disease in our species than any other.
Our nervous systems are constantly overstimulating.
Did you know the number one reason for ER visits is stress?
We also look out in the world and we see
an obesity epidemic right?
I mean news reports speak of surges and oversized caskets
but the reason isn't because these people lack willpower.
It's because I think the main reason
is they're overstressed and when you're in a fear state your body it wants to eat more
because it is impossible to be stressed and eat at the same time so overeating is a defense
mechanism so see people who are overweight it's not about what they are eating as much as it's
about what's eating them.
So we have to learn how to switch from our sympathetic
to our parasympathetic nervous system and we do that with relaxation techniques.
Here are
two powerful relaxation techniques that have changed my life.
One is called calm mind calm
body.
After doing it for one week you will be able to bring your body into a state of relaxation
on command.
Step number one lay down or sit in a comfortable chair and imagine your body
is made up of balloons.
There are two valves on your feet they open and the air escapes from
your legs and your legs they they collapse until they are empty and just lay limply on the bed
then a valve opens in your chest and your whole body collapses limply against the bed
or chair.
Continue with your arms neck shoulders and head as the air escapes envision your
worries fizzing away with it as the last of the air leaves your body say to yourself over
and over calm body calm mind.
Do this day after day.
The time it takes to start feeling
relaxed will shorten.
In seven days you will be able to feel relaxed on command.
In three
weeks just by thinking about the command you will create a lessening of tension physically
and mentally.
So doing this you are setting up the ability to instantly relax anywhere
at any time and when you can perform in a relaxed state you will be able to perform
at a peak state.
The next technique is the hum.
If you want to relax instantly use the
humming bee breath.
See when a mother hums to their child they they calm down almost
immediately.
Monks they they chant om to reach deeper states of consciousness.
You see this
humming practice it's a stress eraser and this particular technique actually has been shown to
raise nitric oxide levels up to 15 times.
It improves concentration and it can even help
you sleep.
Now here's what you do.
Do this about five to ten times and let me know in the
comments how you feel.
Step number one put your thumbs in your ear cartilage like so
and kind of close your ears off.
Step number two put your index and ring finger
over your eyes closing them.
Step number three allow your other fingers to to rest on
your face comfortably.
Step number four with your mouth closed hum as you exhale.
Step number
five focus on the sound of the humming.
Step number six do this about five to ten times
and watch your stress disappear.
That's powerful.
Exercise is the number one thing you can do
for your mitochondria.
See circulation is literally the name of the game but you want
to know the best form of exercise for energy.
Well it's the type of exercise you enjoy.
Now
that's the easy answer.
Objectively speaking there is a specific type of exercise that
increases mitochondrial function better than anything else and it is called zone two training.
Zone two is a heart rate zone.
It's 60 to 70 percent of your max heart rate so it's low
intensity.
Basically endurance.
There are devices that you can use to track your heart
rate to make sure you're in zone two but if you don't want to get an extra device it's
relatively simple to find out if you're in zone two.
You walk or cycle at a fast enough
pace where you're doing work but you can keep up a conversation.
To get the most
benefits for your mitochondrial health dedicate about 45 minutes two to three times a week
to zone two training.
Now did you know there is a certain sport that can reduce
your risk of dying by 47 percent?
Is it swimming?
Nope.
Is it football or soccer?
No actually those were some of the worst.
After studying 8,000 people over a period of
20 years researchers found that racket sports can add nearly 10 years to your life.
Now it's likely due to the increase of vo2 max from the short interval bursts
and the low injury risk and the social component.
I guess that's good news for
you pickleball players.
Now having said all that I'm about to make a bold claim.
Exercise is overrated.
Did you know the first use of a treadmill was as a torture device?
It's true.
It was invented in England in the 19th century as a form of punishment for
prisoners and well not much has changed.
Our exercises today are kind of like punishment
and while sick people like me we love it and get off on that I must admit that exercise is
vastly overrated.
People who live in blue zones the places where you live the longest
healthiest lives they don't do crossfit or deadlifts.
They don't exercise.
They have
they walk the hills in their neighborhood they squat down in the gardens but most importantly they
are moving throughout the day.
I'm going to make a bold claim but it's backed up by evidence
constant movement is better than exercise.
Now let's talk about hormesis.
Hormesis is a fancy
word for good stress.
Exercise is a form of hormesis and one form that I recommend to
energy levels is the sauna.
Now the infrared sauna specifically penetrates and activates the
mitochondria a bit more than the dry sauna but they both are incredible.
I highly advise doing
the sauna a few times per week but please please hydrate with electrolytes.
Now before
I get into the last energy drainer I want to ask you a question.
When you work out and lose
fat where does the fat go?
How does it leave the body?
It's interesting not too many people
actually know.
See I've asked trainers and nutritionists and they've never given me the
correct answer.
See when I found this out I was shocked.
The way that fat leaves your body
is through breath.
So if you're not breathing properly you will never reach your health goals.
You can go months without food, weeks without water.
How long can you go without breath?
Breath it contains your life force energy.
All ancient societies they knew this.
The Hindus
they called it prana.
The Chinese they called it chi.
The Japanese called it ki.
The Egyptians
called it ka.
The problem with our modern society is we don't value breath and we
when you're worried stressed out anxious or inhale exhale.
The exhale is the most powerful
part of the breath.
A long exhale can bring you quickly out of fight or flight and into
a calm and relaxed state.
See laughing feels so good to us because it forces us to exhale.
You ever heard of a sigh of relief?
See the exhalation is so powerful.
So remember this
when you're in hell exhale.
When people ask me why am I lower energy Prince?
Why am I low on
energy?
I tell them the the answer really is right under your nose.
It's a deep breath.
See did you know that newborns breathe absolutely perfectly?
They belly breathe
until about the age of 10 when they have had their files corrupted in school and
anxiety worries and stress and then their breath goes from the belly up to the chest
and then they start to chest breathe to shallow breathe and as we become adults which is the
worst thing you can be we keep on with this shallow breathing or we go through life constantly
holding our breath which puts us in fight or flight.
One of the fastest ways to get out of
that fight or flight is through the breath.
The breath is the commander of the mind state
and the mood.
When you become upset your breath does too.
When you become anxious or sad your
breath does too.
But when you breathe deeply diaphragmatically from the belly you create
space and immediate presence.
You send oxygen to your brain resulting in your thinking becoming
more clear.
You send oxygen to the cells in your body creating more energy.
Maybe even as
saying this you were starting to notice your breath slow down.
Comment below if that's you.
The cure is to begin to go back to the newborn and start to belly breathe.
So here's how you
do it.
When you inhale from your nose your stomach goes out.
Touch your belly to make
sure your stomach is going out and when you exhale your stomach goes in all the way in.
Let
every drop of air out.
This is how you properly breathe.
Okay now let's recap all of the energy
drainers and their solutions.
Number one is people.
Energy is contagious.
Don't catch an
ETD.
Hang out with rainbows not drain bros.
Number two the chair.
Sitting is the new smoking.
The chair is the new cigarette.
Work out of your standing desk or even better start walking.
Number three processed food.
I want you to eat G-bombs.
That's dark leafy greens beans onions
mushrooms berries seeds plus wild-caught fish.
Specifically wild-caught.
Number four lack of
purpose.
Find your why right.
Find your why.
You find your energy.
Someone with a strong enough
why can overcome any how.
Number five light.
Stay away from junk light in the office and
screens and try to get as much natural light as you can.
Try to be outside just as much
as you are inside.
Number six sleep.
Sleep is the human charging station.
It is the Swiss
army knife of health.
Master your sleep and you will have the biggest impact on your energy.
Number seven seriousness.
Listen play is a non-negotiable.
We don't stop playing because
we grow old.
We grow old because we stop playing.
Number eight the constant stress right.
Take time
to adopt relaxation techniques like the humming bee and the calm mind calm body meditation
every day.
Number nine exercise.
Movement is medicine.
Zone two training is the best for
your mitochondria.
Racquet sports are the best for your longevity.
Movement is the key
continuous movement throughout the day.
Number ten breathing.
Breath is life.
Practice diaphragmatically
breathing to shut off the fight or flight response to release trapped energy in your body
and re-energize your nervous system.
That's it.
If you do that you will become energy rich
and if you're one of those people who want to take things to the next level
join my superhuman energy and focus course.
I will give you tips to 10x your focus productivity
and energy in 21 days or less.
Click the link in the description below and I'll see you there.
Peace.
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