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.

Outlines

00:00

💪 Health and Fitness Cheat Codes

The speaker shares 44 health and fitness tips accumulated over the years. Key points include using workouts for muscle gain, diet for fat burning, and cardio for heart health. A high-protein diet is recommended for muscle building, and the mind-muscle connection is emphasized during weight lifting. Other tips involve proper hydration, caffeine consumption, nasal breathing, and the benefits of walking. The speaker also discusses the importance of sleep hygiene, such as using the 321 method to fall asleep and dimming lights in the evening to prepare for restful sleep.

05:02

🌱 Life Improvement and Personal Growth

This section delves into life improvement strategies and personal growth. It advises on the benefits of consistency in waking and sleeping times, peeling boiled eggs, reducing judgment of others, avoiding negative influences, and learning martial arts for discipline and confidence. The speaker encourages seeking out environments where one can learn from others, embracing emotions for healing, and observing how people treat service staff as a measure of character. The importance of actions over words is highlighted, and the speaker suggests going 'monk mode' to focus on goals and practicing forest bathing for stress reduction.

10:03

🚀 Success Formulas and Life Perspectives

The final paragraph offers a formula for success based on showing up, doing the work, and constantly seeking improvement. The speaker values feedback from those who have achieved what one aspires to and emphasizes the importance of being present with children without distractions. Perception is identified as a key to reality, and true wealth is described as a combination of physical and financial health along with love. Success is subjective and should be defined personally. The speaker concludes with the message that it's never too late to change, using the example of a 93-year-old world champion rower and reflecting on their own life changes, reinforcing the idea that one's perception shapes reality.

Keywords

💡Cheat Codes

The term 'cheat codes' in the context of this video refers to life hacks or strategies that the speaker has found effective and wishes to share. These are not actual cheat codes in the traditional sense of gaming, but rather personal development tips that can be applied to improve one's life. The video's theme revolves around these 'cheat codes' as a means to enhance health, productivity, and overall well-being.

💡Mind to Muscle Connection

The 'mind to muscle connection' is a concept in fitness where one consciously thinks about the muscle being worked during an exercise. This mental focus helps to engage the muscle more effectively, leading to better workout results. In the video, it is used as a tip to improve the effectiveness of strength training by concentrating on the muscles being used.

💡Nasal Breathing

Nasal breathing is the practice of breathing through the nose rather than the mouth. It is highlighted in the video as a healthful practice that increases nitric oxide levels, filters out allergens, and promotes a healthy oral microbiota. The speaker also mentions personal experience with nasal breathing as a means to combat mouth breathing, which can lead to sleep issues and poor oral health.

💡Squatty Potty

A Squatty Potty is a device that helps to achieve a more natural and comfortable position for bowel movements. The video mentions it as a tool to make the process easier and more efficient, aligning with the theme of using smart strategies to improve daily life routines.

💡321 Method

The '321 method' is a sleep hygiene technique described in the video to improve sleep quality. It involves abstaining from food three hours before sleep, avoiding liquids two hours before sleep to prevent nighttime trips to the bathroom, and staying away from screens emitting blue light one hour before bed to promote better sleep. This method is part of the video's broader message on optimizing health and daily habits.

💡Non-fiction vs. Fiction Reading

The video suggests reading non-fiction books during the day for learning and growth, and fiction or biographies at night to wind down and prepare for sleep. This distinction is part of the video's overarching theme of balancing different aspects of life for mental and physical well-being.

💡Martial Arts

Martial arts are various forms of combat or self-defense systems that often involve physical, mental, and spiritual disciplines. In the video, learning a martial art is recommended as a way to develop discipline, reduce stress, and build confidence. It exemplifies the video's theme of personal growth through physical and mental challenges.

💡Rejection and Failure

The video encourages seeking out rejection and failure as a form of exposure therapy, suggesting that embracing these experiences can lead to personal growth and resilience. This concept ties into the video's broader message of learning from life's challenges and using them as opportunities for improvement.

💡Stillness

Stillness, as discussed in the video, refers to a state of calmness and tranquility that can lead to clear thinking and better decision-making. Practices like meditation or taking a walk are suggested as ways to achieve this state. It is part of the video's emphasis on mental well-being and the importance of quiet reflection.

💡Success Formula

The speaker outlines a personal 'success formula' in the video, which includes showing up, doing the work, and always looking for ways to improve. This formula is presented as a universal approach to achieving success in any endeavor, encapsulating the video's message of proactive personal development.

💡Perception

Perception in the video is described as the lens through which one views the world, and it can greatly influence one's reality. The speaker advises training one's mind to perceive events as happening in one's favor, even during crises, to find opportunities for growth. This concept is central to the video's theme of shaping one's reality through positive mental attitudes.

Highlights

Use workouts for muscle gain, diet for fat burning, and cardio for heart health.

Consume 8 to 1 g of protein per pound of body weight for optimal muscle building.

Employ the mind to muscle connection during weight lifting for more effective workouts.

Drink water upon waking to hydrate after sleep before consuming coffee.

Delay coffee intake for caffeine-sensitive individuals to avoid afternoon crashes.

Practice nasal breathing to increase nitric oxide and maintain oral health.

Avoid mouth breathing for better sleep and overall health.

Walking stimulates brain function and reduces stress.

Use a Squatty Potty for an anatomically correct and easier bowel movement.

Close the toilet seat before flushing to prevent particles from spreading.

Implement the 321 method to improve sleep quality.

Dim lights as the sun sets and take a hot shower before bed to signal sleepiness.

Read non-fiction during the day and fiction or biographies at night for better sleep.

Maintain consistent sleep and wake times to regulate circadian rhythms.

Peel boiled eggs more easily by rolling them on a flat surface first.

Reduce self-criticism by judging others less.

Avoid energy vampires and gossipers to maintain positive energy.

Learn a martial art for discipline, stress reduction, and confidence building.

Seek rejection and failure as a form of exposure therapy for personal growth.

Take ownership of all outcomes in your life as they are your responsibility.

Use body language cues to navigate crowded paths effectively.

Surround yourself with people who are better than you in areas you wish to improve.

Allow emotions to be felt fully before addressing them for true healing.

Character can be judged by how one treats service staff and those who offer no personal gain.

Alcohol and money reveal true character, so trust actions over words.

Practice 'monk mode' to focus on singular goals without distractions.

Choose a life partner wisely as they impact your happiness and fulfillment.

Engage in 'Forest bathing' daily for stress reduction and improved sleep.

Combat the excuse of age by recognizing you're never as young as you are now.

Stillness through meditation or walks aids in making the best decisions.

Keep a waterproof notepad in the shower to capture spontaneous ideas.

Success formula involves showing up, doing the work, and always looking for improvement.

Trust those who admit they don't know everything over those who claim to have all the answers.

Seek feedback from those who have achieved what you aspire to achieve.

Minimize phone usage when playing with children to maintain presence and connection.

Teach children what you wish you had known rather than giving them material things.

Perception shapes reality; train your mind to see opportunities in every situation.

True wealth encompasses physical and financial health as well as a loving home.

Define success on your own terms and don't measure it by others' standards.

It's never too late to change, as demonstrated by a 93-year-old world champion rower.

Transcripts

I just reached the ripe age of 44 years

old and here are the 44 cheat codes that

I know at 44 that I wish I knew at 24

starting with number one use your

workouts to gain muscle use your diet to

burn fat and use your cardio to improve

lung capacity and heart health you want

to combine all three in order to improve

your health and also your longevity

number two eat a high protein nutrient

dense diet for the best body composition

when it comes to protein you want to be

aiming for8 to 1 g of protein per pound

of body weight to optimize for muscle

building number three when you are

lifting a weight use what is called the

mind to muscle connection this is

literally thinking about the muscle

while you are lifting it and this will

cause you to contract the muscle at an

even greater rate and it will turn the

workout into a more effective one by

simply concentrating on the muscles you

want to use number four upon waking

drink water before coffee you have went

anywhere between 6 to 8 hours without

any liquids in your body during sleep

and you want to make sure that you're

hydrated before putting coffee into your

system number five if you're caffeine

sensitive like I am try to extend your

first coffee probably around 2 hours

after you wake if not longer than that

and then what happens as a result is

that you are able to extend the

energetic benefits that you get from

caffeine and also avoid the usual

afternoon crash that happens when you

drink coffee first thing in the morning

aim to keep most of your breathing

through your nose you call this nasal

breathing and what it does is it

increases nitric oxide it also filters

all the allergens that are going in

through your nose from the air and also

it creates a healthy bacteria or healthy

microbiota inside of your mouth seven

being a mouth breather is one of the

worst things that we can do to our

health mouth breathing disrupts your

sleep it causes bad oral health and can

also cause sleep apnea now I used to be

a mouth breather myself and one of the

things that has helped me was taping my

mouth so I force myself to breathe

through my nose now if you have nasal

constrictions this could be a dangerous

thing I would avoid it but I did a video

on this and you can access it right over

here number eight walking is one of the

most underrated exercises on the planet

anytime you're faced up against a

problem in Life or you're not feeling

creative or you need to stimulate your

brain for new ideas go for a walk

without your phone walking stimulates

brain derived neurotropic Factor it

stimulates new neurons it increases

blood flow to the brain it also

decreases stress it is one of the most

important exercises to do and anytime

you feel in doubt just go for a walk

number nine when you're doing number two

get a Squatty Potty for yourself because

this puts your feet in a position where

it's just going to be easier for you to

be able to do your business it puts you

in an anatomical position that makes it

optimized for just say doing number two

number 10 when you are about to flush

your toilet make sure that you close the

toilet seat first because what you don't

realize is that when you flush there are

some particles that just Sprout up in

the atmosphere and you want to make sure

that they don't go into your bathroom as

a result of

flushing number 11 use the 321 method to

go to sleep so 3 hours before you go to

sleep make sure that you're not taking

any foods 2 hours before you go to sleep

make sure that you are not taking any

liquids so you prevent yourself from

going to pee at night time and 1 hour

before bed make sure that you are

staying away from all types of screens

that emit a blue light do this every

single night and you're going to find

that you will be able to fall asleep

faster and also be able to stay asleep

too now if you do look at any screens

before before you go to bed make sure

that you get yourself a pair of blue

light blockers this is going to make

sure that you block out any blue light

that's emitting from the screens and

then this is also going to make sure

that you start to entrain your circadian

rhythms and this is also going to allow

you to fall asleep faster number 13 when

the Sun starts to go down start to dim

the lights inside of your house you want

to limit the amount of light exposure

that you have at night because again

this is going to entrain your cating

rhythms and also prepare your body for a

great night of sleep ahead number 14 an

hour before you go to sleep take a hot

shower or a hot bath what this is going

to do is it's going to signal to your

body to cool down and then once your

body is cooled down that becomes a great

way to fall asleep faster 15 Read

non-fiction books in the day and read

fiction books or biographies at night

and then this helps you in Trin your

mind to just turn it off before you go

to sleep number 16 make sure that you go

to sleep and you wake up at the same

times every single day this puts your

circadian rhythms on an automated

schedule and also when you wake up you

want to get the sun on your body upon

waking in order to turn on your

circadian rhythms number 17 when you're

peeling a boiled egg put it on a flat

surface and roll it around a little bit

this is going to create cracks inside of

the skin and also it's going to allow

you to peel the egg a little bit more

easily than if you just did it without

doing that number 18 the more that you

judge other people the more that you're

going to be criticizing yourself if you

want to judge yourself less then make

sure that you're judging others less

number 19 stay away from people who

always complain these people are largely

energy vampires and most times when you

hang with them you are going to feel

drained of energy number 20 stay away

from people who gossip because most

likely they are gossiping about you as

well 21 one of the greatest ways to

learn discipline to decrease stress and

to gain confidence is to learn a martial

art that could be something in the form

of grappling where it's Brazilian

jiu-jitsu or wrestling or it could be

something in the form of an actual

combat sport like kickboxing what you

want to do is you just want to make sure

that you do it in a safe way which means

do it in a way that will optimize for

learning the skill rather than trying to

hurt yourself number 22 seek rejection

and failure almost on a daily basis this

is a form of exposure therapy and it

teaches you that rejection and failure

really aren't that big in the long run

and also what you're also doing is you

are failing as fast as possible and that

is going to lead to a lot of lessons and

a lot of progress number 23 take

complete ownership over every single

result in your life it may not be your

fault it's not your fault

but it is your responsibility and also

the number one consistent thing in every

single one of your problems is you

number 24 when someone is walking in

your path glance at their shoulder and

90% of the time they will shift

themselves to the other side allowing

you to walk in a straight line number 25

aim to be in rooms where you are the

dumbest person in the room and also when

you go into gyms aim to be in gyms where

you are one of the least fit people

people while most people would consider

that to be intimidating what it's also

going to do is it's going to put you in

rooms where people are just better at

you in the things that you want to get

better at and I can think of no other

better way than to be in those rooms

where you can just siphon the energy and

also the knowledge from all of those

people number 26 when you feel an

emotion avoid trying to numb it with

food alcohol or drugs what that's going

to do is is just going to numb the

emotion at the time but it's going to

bring back the emotion even stronger the

trick is to allow yourself to fully feel

the emotion when it's happening and then

once it has run its course that is when

you go and do the healing around the

emotion itself number 27 you can tell a

lot about a person's character by the

way they treat service staff and people

who generally can't do anything for them

number 28 money and alcohol already

amplify who a person is at their core

and whenever they show their true colors

so say good night to the bad guy come on

trust what they are showing you 29 do

not trust what people say trust what

they do people can talk a very big game

but it is in their actions where they

show their true character number 30 for

a few months a year go completely monk

mode you want to avoid all distractions

you want to be focused in on one

particular goal and putting all of your

energy into to making it happen I did a

video on this not so long ago and you

can check it out over here number 31 the

person that you choose to partner with

in life if you so choose to partner with

they are going to determine your level

of peace and happiness and also

fulfillment so you want to make sure

that you make the right choice number 32

take a walk in a forest preferably you

want to do this every single day it's

called Forest bathing and the Japanese

actually do this in order to decrease

stress in order to increase inrease

productivity and creativity and also to

improve their Sleep Quality 33 remind

yourself that you are never going to be

as young as you are right now so if

there's something that you're putting

off because you feel that you're too old

just go out and do it we're not too old

for this we're not too old for this

what you'll find is is that you're

probably using your age as an excuse to

not do the things that you were meant to

do number 34 you will make your best

decisions from a position of Stillness

and one of the best ways to gain

Stillness is either doing meditation or

taking a walk number 35 get a waterproof

notepad and a pencil inside of your

shower some of your best ideas come

inside of the shower when you're not

really thinking of anything so you want

to have something to write it down with

when you get those brilliant ideas

number 36 here's my formula for Success

that I've used to get my body in shape

to build successful businesses to grow

grow my social media following to

millions of followers and it's very

simple number one is you show up you

just make sure that you show up every

single day number two is you do the work

when you show up because there's no

point to showing up if you don't do the

work and number three probably one of

the most important is always look for

ways to improve uh always look for ways

to do things in a better way or to grow

in a better way and when you do these

three things you are almost guaranteed

success in any Venture you choose number

37 trust people who say that they don't

know about things more so than people

people who pose like they have all the

answers number 38 seek feedback from

people who are in a position that you

want to be at and try to avoid getting

feedback from people who aren't even in

the arena in the first place experience

matters especially when it comes to

achievement number 39 if you have kids

make sure that when you're playing with

them that your phone is in a completely

separate room or a completely separate

floor the phone is the biggest

impediment to having presence with your

children and the farther that you are

away from it the better you're going to

be with them number 40 instead of trying

to give your kids the things that you

never had try to teach them the things

that you never knew what your kids need

most is your presence and your wisdom

more than presence number 41 your

perception will always be your reality

you can take two different people and

give them the exact same situation and

they will see it in a completely

different way and the whole trick to

using your perception is to use it to

your advantage train yourself and train

your mind to think that everything is

happening in your favor even when there

is a crisis there is always an

opportunity if you can see things the

right way number 42 true wealth comes

from being physically and financially

healthy and also cultivating a house

full of love number 43 understand that

success is subjective what you deem

success is not necessarily what others

deem success the trick is is that you

have to determine what success means to

you and not take anyone else's perceived

concept of success because if you do you

might be climbing up the wrong ladder

number 44 it's never too late to change

this reminds me of a 93-year-old world

champion roarer his name is Richard

Morgan and for his entire life he was

completely sedentary he didn't do any

exercise he never even picked up a

weight but at the age of 72 at the

enouragement of his son he started to

take ja up rowing and started to really

just focus in on taking care of his

health and body since then he has won

four World rowing championships for his

age and also scientists did a study on

his body and they found that he had

Fitness levels that were better than the

average 40-year-old as for myself I

thought that selling that business after

11 years of running it was way too late

to start over again and even as you're

watching this YouTube video I'm 44 years

old right now but the change is is that

I don't think it's too late I feel like

I'm just getting started and the truth

is my perception will always equal my

reality all right guys that was fun

leave a comment below and let me know

which one hit the hardest for you and

I'll see you on the next video peace