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

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I'm a fitness coach who helps high performing entrepreneurs. I've worked with thousands of men and women all over the world, including some of the most successful entrepreneurs in the business world. My mission is to help transform 1 million people's lives through health, fitness and wellness.

Timestamps:

0:00 - Introduction
0:10 - Use workouts to gain muscle, diet to burn fat and cardio to improve your lunge capacity. Combine all 3 to improve your overall health & longevity.
0:25 - Eat a high-protein diet comprised of whole foods for the best body composition. Aim for .8 to 1gram of protein to optimize for building muscle.
0:38 - When lifting weights, use the mind-muscle connection.
0:58 - Upon waking drink water before coffee.
1:11 - If you're Caffeine sensitive, drink your first coffee 2 hours after waking up.
1:32 - Aim to keep most of your breathing through your nose.
1:50 Stop breathing through your mouth.
2:18 - Walking is the most underrated exercise.
2:50 - Use a squatty potty to help alleviate pressure and promote easier bowel movements.
3:11 - Close the toilet lid before flushing to reduce the spread of harmful bacteria in a bathroom.
3:30 - Use the 3-2-1 method to go to sleep.
3:57 - Use Blue Light Blockers if you have to look at screens emitting blue light before bed.
4:16 - When the sun starts to set, dim the lights inside of your house.
4:32 - An hour before you go to sleep, take a hot shower or bath.
4:48 - Read non-fiction books during the day and read fiction or biographies at night.
5:00 - Go to sleep and wake up at the same times everyday.
5:16 - When peeling a boiled egg, roll it around on a flat surface to create cracks. this will make it easier to peel.
5:32 - The more you judge others, the more you criticize yourself.
5:42 - Stay away from people who complain too often.
5:53 - Stay away from people who gossip.
6:00 - Learn a martial art to discipline yourself, increase confidence, and decrease stress.
6:30 - Seek rejection and failure almost on a daily basis.
6:50 - Take complete ownership of every result in your life.
7:06 - When someone is walking in your path, look at their shoulder closest to you.
7:17 - Be in rooms where you're the dumbest person. workout at gyms where you're the least fit person.
7:50 - Avoid numbing your emotions with food, alcohol, or drugs.
8:14 - You can tell a lot about a person's character by the way they treat service staff.
8:23 - Money and alcohol amplify who a person is at their core.
8:37 - Do not trust what people say. Trust what they do.
8:46 - A few months a year go monk mode. Eliminate all distractions and vices to help build your health and business.
9:05 - Who you choose as a partner will determine your level of peace, wealth & happiness.
9:17 - Take a walk in the forest to decrease stress, improve creativity, and sleep.
9:33 - You're never going to be as young as you are right now. if there's something you've always wanted to do stop waiting and go do it.
9:55 - You'll make your best decisions from a position of a stillness.
10:05 - Put a notepad in your shower.
10:22 - Show up, do the work and seek ways to grow. Do this every day and watch what happens.
10:53 - Trust people who say "i don't know" more than the people who claim to have all the answers.
11:00 - Seek feedback from those who are at the level you want to be. avoid feedback from those who won't even enter the arena.
11:16 - When you're with your kids avoid using your phone by placing it in another room.
11:32 - Instead of giving your kids what you wish you had, teach them things you wish you knew.
11:43 - Your perception will always be your reality.
12:11 - True wealth comes from being physically and financially healthy.
12:20 - Success is subjective.
12:38 - It's never too late to change.