44 Cheat Codes That I Know at 44 That I Wish I Knew at 24

Summary

In this video, the speaker shares 44 life lessons learned by the age of 44, aimed at improving health, productivity, and overall well-being. Key tips include optimizing workouts for muscle gain, maintaining a high-protein diet, practicing nasal breathing, and adopting better sleep habits. Additional advice covers mental and emotional health, such as seeking failure for growth, minimizing judgment and gossip, and valuing personal relationships. The speaker emphasizes the importance of consistency, mindfulness, and embracing change at any age to achieve success and fulfillment in life.

Takeaways

• 💪 Use workouts for muscle gain, diet for fat burning, and cardio for heart and lung health to improve overall health and longevity.
• 🥚 Consume a high-protein, nutrient-dense diet with 0.8 to 1 gram of protein per pound of body weight for optimal muscle building.
• 🧠 Practice the mind-to-muscle connection during weight lifting to enhance workout effectiveness by concentrating on the targeted muscles.
• 💧 Drink water upon waking to rehydrate after a night's sleep before consuming caffeine.
• ☕️ If caffeine sensitive, delay the first coffee intake to extend the energetic benefits and avoid the afternoon crash.
• 👃 Prioritize nasal breathing to increase nitric oxide, filter allergens, and promote a healthy oral microbiota.
• 🚶 Walking is an underrated exercise that stimulates brain function, increases blood flow, and reduces stress.
• 🚽 Use a Squatty Potty for an anatomically correct position during bowel movements and close the toilet seat before flushing to prevent particle spread.
• 💤 Implement the 321 method for sleep hygiene: no food 3 hours before sleep, no liquids 2 hours before, and no blue light screens 1 hour before.
• 🌙 Dim lights as the sun sets and take a hot shower an hour before sleep to signal the body to prepare for bedtime.
• 📚 Read non-fiction during the day and fiction or biographies at night to aid in winding down the mind before sleep.

Q & A

What is the first cheat code mentioned for improving health and longevity?

Use workouts to gain muscle, diet to burn fat, and cardio to improve lung capacity and heart health, combining all three for overall health improvement.

What is the recommended daily protein intake per pound of body weight for optimizing muscle building?

The recommended daily protein intake is 8 to 1 gram of protein per pound of body weight.

What is the mind to muscle connection and how can it enhance workouts?

The mind to muscle connection involves thinking about the muscle being worked while lifting weights, which helps to contract the muscle more effectively and turns the workout into a more effective one.

Why is it suggested to drink water before coffee upon waking?

Drinking water before coffee helps to hydrate the body after the 6 to 8 hours without liquids during sleep before introducing caffeine into the system.

What is the benefit of nasal breathing mentioned in the transcript?

Nasal breathing increases nitric oxide, filters allergens through the nose, and creates a healthy microbiota inside the mouth, which is beneficial for overall health.

How does walking help with creativity and problem-solving?

Walking stimulates brain-derived neurotrophic factor, increases blood flow to the brain, and decreases stress, which can help stimulate new ideas and solutions.

What is the Squatty Potty and how does it help with bowel movements?

The Squatty Potty is a device that places the feet in an anatomical position that makes bowel movements easier and more optimized.

Why should you close the toilet seat before flushing?

Closing the toilet seat before flushing prevents particles from sprouting up in the atmosphere and spreading throughout the bathroom.

What is the 321 method for improving sleep and how does it work?

The 321 method involves not eating 3 hours before sleep, not drinking liquids 2 hours before sleep to prevent night-time urination, and avoiding blue light from screens 1 hour before bed to improve sleep quality.

What is the significance of reading non-fiction during the day and fiction at night according to the transcript?

Reading non-fiction during the day helps with learning and mental stimulation, while reading fiction or biographies at night helps to wind down the mind and prepare for sleep.

Why is it suggested to keep the same sleep and wake times every day?

Maintaining the same sleep and wake times every day helps regulate circadian rhythms and ensures that the body is exposed to sunlight upon waking, which is important for resetting the body's internal clock.

How can observing a person's behavior towards service staff indicate their character?

A person's character can be revealed by how they treat service staff and people who can't do anything for them, as it shows their true colors and manners when they think no one is watching.

What is the importance of being in 'monk mode' for a few months a year?

Being in 'monk mode' involves avoiding distractions and focusing intensely on one goal, which can help achieve success by concentrating all energy and effort on that specific objective.

What is the significance of walking in a forest daily, as mentioned in the transcript?

Walking in a forest, also known as 'Forest bathing,' is a practice that can decrease stress, increase productivity and creativity, and improve sleep quality.

What does the transcript suggest about the role of a life partner in determining one's happiness and fulfillment?

The transcript suggests that the choice of life partner can significantly influence one's level of peace, happiness, and fulfillment, emphasizing the importance of making the right choice.

What is the formula for success mentioned in the transcript and what are its components?

The formula for success mentioned in the transcript consists of three components: showing up every day, doing the work when you show up, and always looking for ways to improve or grow.

Why is it advised to seek feedback from people who are in a position you aspire to be in?

Seeking feedback from people who are in a position you aspire to be in is important because they have the experience and knowledge that can guide you towards achieving your goals effectively.

What is the importance of being present with your children and how can you achieve it?

Being present with your children is crucial for building a strong relationship and providing them with the guidance they need. To achieve this, it's advised to keep your phone in a separate room or floor when playing with them to avoid distractions.

How can teaching your children what you never knew benefit them more than giving them things you never had?

Teaching your children what you never knew can provide them with wisdom and knowledge that are more valuable than material possessions, helping them to navigate life's challenges and make better decisions.

What is the key to using perception to your advantage according to the transcript?

The key to using perception to your advantage is to train your mind to see everything as happening in your favor, even during crises, by recognizing that there are always opportunities within challenges.

What does the transcript suggest as the components of true wealth?

According to the transcript, true wealth comes from being physically and financially healthy, as well as cultivating a house full of love.

Why is it important to define success on your own terms rather than adopting someone else's concept of success?

Defining success on your own terms is important because it ensures that you are working towards goals that are meaningful to you, rather than climbing the wrong ladder based on someone else's perception of success.

What is the story of Richard Morgan mentioned in the transcript and what is the lesson it conveys?

Richard Morgan, a 93-year-old world champion rower, started rowing at the age of 72 and went on to win four World rowing championships. The lesson from his story is that it's never too late to change and start working towards your goals.