When you change the way you think You change the way you act Which determines the entirety of your future

Sleep is king. When you you sleep 6hr or less You burn energy using carbs and protein This results in fat gain and muscle loss And increases risk of heart disease Get more sleep

Working long hours can be lethal An 11-year study of 7,100 British civil servants Those who worked over 55 hours per week Had a 67% higher risk of heart disease. Prioritize counterbalancing for your overall health.

Our bodies need: Stretching Reaching Bending Stepping Sweating It's not about being in shape It's about your mental and immune health.

We don't have to ban snacking But nourishing with healthy foods is vital: -Make dietary changes -Learn to meal prep -Teach your kids to cook Daily structure is necessary for maintance

Community is a form of medicine People need: - To be seen - To be heard - To be understood It won't just happen You need to schedule it Invite others to do the same

If you're a health enthusiast: Build your brain like your body If you're a intellectual explorer: Build your body like your brain

One day it will click You will question: Who designed these systems and enviorements? - you were not designed to sit all day - you were not designed to stress - you do not need to live beyond your means You are the driver of your own human experience No longer the passenger

- 800,000 people die by suicide yearly - Suicide is the 2nd leading cause of death (18-24yo) - Depression is the leading cause of disability Embrace pain Heal trauma Make peace And let go. Life is too short. Chase happiness and seek new experiences.

Western diet causes: - Almost all Type II Diabetes - 80% of cardiovascular diseases - 33% of all cancers US spends $2,000,000,000 on health care And all these numbers are increasing. Get off the typical Western Diet, and your health can improve.

Avoid foods if: - If your great grandmother wouldn't recognize it - A 3 year old can't pronounce it - They pretend to be something they're not - They're advertised on television - They do not rot

Everyone has opinions on the best plants for: - antioxidants - fibres - omega 3- fatty acids But everyone can agree that they are all good for you. Countries where people eat a pound of fruits and vegetables a day, have half the cancer rates of western countries.

The 90-90-1 Rule: Spend the first 90min on your #1 priority Nothing else. Zero distractions. Just get it done.

Good quality dopamine will help you: - lose weight - fight depression - be motivated - feel happy - keep mentally strong - reduce bad habits - increase contentment Bad quality dopamine, will do the opposite

To develop habits: - focus on one a time - put it on paper - commit fully - track your progress - keep consistent accountability - have support - reward small wins - if you fall, figure what went wrong, and go again

The illiterate of the 21st century will not be those who cannot read or write But those who cannot learn, unlearn and relearn.

Want to learn something? Teach it. Want to achieve something? Be it.

No more waiting. Live with purpose.

Life is a combination: -The hours you work -And the life you live Don't count the hours Make them count Your work week is a part of your life: -Embrace the opportunity -Create a meaningful impact

You have 2 options: Make a life or Make a living