Five habits

Health:

I. Get Enough Sleep!

While it’s wildly underrated in our achievement driven society, getting sufficient amounts of HIGH QUALITY sleep every night is absolutely crucial to every area of your life.

Every worthwhile subject on the study has shown that sleep deprivation is linked to obesity, reduced cognitive functioning, memory loss, diabetes, and even depression.

In fact, I would say that if you want to improve every area of your life as quickly as possible, you should start by hacking your sleep.

Here are a few tips for optimizing your sleep and maximizing your zzzs

-Black out your room

-Turn the Thermostat to 65–67 F

-Take 1,000 Mg of Magnesium 1 hour before bed

-Drink a cup of warm water or herbal tea with 2 Tbsp of Apple Cider Vinegar and 1 TBSP of Raw Honey

-Go to bed at the same time every day, preferably before 11 pm (your body releases a slew of chemicals around 11 pm each night that are designed to promote healing and rest… But if you are awake, it will only increase your alertness and make it more difficult to fall asleep)

-Turn off ALL electronics for 2 hours before bed (hard to do but incredibly effective)

-Eat a high fat snack to satiate your appetite and prevent midnight cravings

II. JERF (Just Eat Real Food)

People underestimate how important your diet is in how well your body functions.

They fail to realize that just because you aren’t overweight DOES NOT mean that you are healthy.

Your diet will affect everything from your energy levels to your sex drive, to your ability to focus, to your memory, so it’s important that you take care of this.

The only problem is that there are SO many diets out there… So how do we know which one to follow?

Personally, I don’t have time to research every single vegetable and fruit that I buy at the store, so I like to keep things simple and JERF or Just eat real food.

Basically 80% of the time, you should be eating foods that you can either grow or hunt (meaning you are either eating meat or vegetables and fruit… not processed crap)

The other 20% of the time, you can cheat and enjoy your life… Because it’s too damn short not to enjoy an occassional cheeseburger.

If you want bonus points, you can start practicing IF or intermittent fasting which basically means you eat all of your meals within an 8 hour window.

Personally, I drink coffee with cinamon from around 9 a.m. until noon and then I have my first meal or a smoothie.

III. Exercise 3X a Week

I am sure that this point has been beaten to death, but it bears repeating.

Few things will have a more positive impact on your health and well being than regular exercise.

From improved mood (studies have shown exercise is MORE effective than pharmaceutical grade anti depressants) to an increased sex drive, better memory, and cognitive function exercise helps you do life better.

But you don’t have to be in the gym for 10 hours a week to get the benefits.

A 30 minute workout 3–4x a week is all that you need (and some studies suggest even less).

Avoid doing too much cardio and instead train with free weights or your own body weight for optimal results.

Check out Mark Rippetoe starting strenght, convict conditioning, or Bigger Leaner Stronger to get started.

IV. Take Cold Showers and Ice Baths

WTF?? Ice baths??

I can hear it already… and NO I am not a crazy masochist or someone who particularly enjoys the cold.

I have simply experienced the benefits of cold water therapy first hand.

From decreased inflammation to increased testosterone, cold showers have a plethora of benefits that are hard to find anywhere else.

For beginners, all you need to do is turn the faucet all the way on cold for the last 60 seconds of your morning shower.

For real killers, opt for a 20 minute ice bath 3 x a week (do it an hour before bed and you will have the best sleep of your life) .

V. Supplement Wisely

If you are following all of the above advice, your health should improve DRASTICALLY.

To take things to the next level, I recommend experimenting with a simple stack like this one

Vitamin D3 (Jarrow’s Formula)
Omega 3s (Ideally Jarrow’s Krill Oil)
Vitamin K
Zinc and Copper (Bulletproof Brand)
Creatine (Jarrow’s formula.. This is great for muscular recovery and cognitive function)

**It should go without saying that what you DONT do is just as important as what you ARE doing… If you smoke a pack a day and snort an eight ball every weekend, your health will suffer. Cut out all negative habits first then focus on the above habits**

Wealth

I. Save 20% of your Income

I know this number might sound like a lot, but I promise that you can do it.

The more money that you can save the better equipped you will be to handle financial distress and financial opportunity.

II. Optimize Your Taxes

If you are currently a W2 employee, I highly recommend finding a way to transition into a 1099 Contractor position (talk with your employer, you would be surprised how often they are willing to help you with this change).

As a contractor, you can write off expenses like meals, gasoline, business trips, coffee with clients, and a whole slew of other things, decreasing your tax burden and increasing the amount of disposable income that you can save and invest.

III. Create a Conscious Spending Plan

Unless you are exceptionally well disciplined, sticking to a budget simply won’t happen… The statistics are in and budgeting doesn’t work.

Instead, analyze your finances and decide what is important to you and what is not.

Do you love shopping? Great! Cut back on the number of times that you eat out each week to free up more money for clothes.

Do you want a kickass apartment? No problem, you shouldn’t feel guilty about spending more on your rent than most people as long as you make up for it by cutting back in other areas.

Decide what you care about and what you don’t and then create a financial plan accordingly.

IV. Invest 10% Of Your Income into Low Risk Index and Mutual Funds

I recommend that you check out Tony Robbins’ Money Master the Game for more info on this, but I will suffice it to say that if you want financial peace and freedom, you MUST leverage compound interest.

V. Educate Yourself

Unfortunately, our education system doesn’t teach you a damn thing about money. So it’s up to you to learn all that you can and master this area of your life…

I recommend

I will teach you to be rich
Financial Peace
Money Master the Game
7 Years to 7 Figures

Relationships

I. Understand the Law of 30%

Jim Rohn said that you are the average of the five people you spend your time with most.

The need to understand the importance and the impact of your social circle cannot be understated.

The law of 30% states that you should spend

30% of your time with people “Above” you (e.g. mentors and people you look up to)

30% with people on your level (peers who have similar goals and ambitions and are in a similar place)

30% with people “Below” you (people you can mentor and help… paying it forward and improving the world.

II. Meet 1 New Person a Day

You should make it your goal to say “Hi” to one stranger each and every day.

By utilizing this tactic, you will quickly increase your network, meet potential romantic partners, and likely make a few great friends.

Always be networking and you quickly change your life.

III. Go to Local Meetups

If you want to quickly improve your social circle or dating life, go on weekly meetups to events that you enjoy.

It’s a great and easy way to automatically connect with people who have similar interests and goals to you.

IV. Go on a Date a Week

Whether you are in a relationship or looking for one, you should try and go out on at least one date a week.

If you are single, this will help you master your dating life and quickly find a suitable partner.

If you are in a relationship already, this will deepen your connection with your partner, increase your intimacy and give you time to focus on each other and get away from your hectic lives.

V. Read the entire “Mars Venus” Book Series

I know this isn’t a “Habit” per se. But few things will have a greater positive impact on your understanding and ability to interact with potential partners than these books.

Buy them, read them, and then read them again.

Personal Growth

I. Read for 30 Minutes a Day

Do you want to increase your level of presence and power in every area of your life?

Do you want to quickly grow and excel at a rate you previously thought impossible.

Do you want to have millionaire mentors who can guide you on your path to success?

Then read m’fer READ.

I have read (literally) hundreds of books and it’s a large part of the reason I have been able to build a 6 (going on 7) figure business, connect with hustlers like Grant Cardone, Gary Vaynerchuk, and Jordan Belfort, and build a company I love helping men all around the world.

Commit 30 minutes a day to self education and your life will never be the same.

II. Meditate

If you want to clear your head, live with more presence and focus then meditation is your golden ticket.

And the best part about it?

It’s absolutely free and takes only 10 minutes a day to be effective.

Set a timer each morning while you are making your coffee or tea and sit in a comfortable chair. For 10 minutes, scan your body, focus on your breathing, and get SUPER present.

The first few times it will be hard and you probably won’t notice a difference for at least 2 weeks. But if you stick with it, you will find that your stress and anxiety will plummet and you will show up more powerfully in every area of your life.

III. Listen to Podcasts During Your Commute

What if you could listen to the best wisdom from the highest achievers all around the world without taking any extra time out of your day?

Well… You can.

Instead of jamming out to T Swift and Jay Z on your way to work, download a few podcasts (like my own Knowledge For Men) and listen to them while you drive to and from work.

As Brian Tracy says, turn your commute into a “University on Wheels”/

IV. Journal

Our lives are hectic and chaotic, and sometimes it feels like our whole world is spinning out of control.

In addition to meditating, journaling is one of the quickest ways to reduce your stress and anxiety and quickly clear your head.

I recommend that you check out the Five Minute journal or simply do the following every morning.

1. Write 3–5 things you are grateful for
2. Write 1–2 challenges you are currently trying to overcome
3. Write your top 3 priorities for the day
4. Write down your five biggest goals

V. Get a Coach

Nothing will help you improve your life faster than having one on one access to someone who has already achieved the results you are looking for and is trained to help you analyze, dissect, and rebuild your life EXACTLY the way you want it.

With the right coach you will no longer be able to hide behind excuses and inaction. You will be pushed to achieve and excel at a level you never thought possible and you will find your life transforming before your very eyes.

I have had coaching clients …

-Go from being broke to building six figure businesses.

-Lose hundreds of pounds of fat

-Overcome a devastating divorce and find the woman of their dreams

-Find their purpose and stop living a life of mediocrity.

But this isn’t a sales pitch for my services.

You should find a coach that you feel is right for YOU and a coach you feel will meet your needs and help you overcome your obstacles.

If you are interested in our coaching services, you can find out more at this link… Men's Coaching

Conclusion

I know this was a bit long winded but I felt that the question deserved a complete answer.

I hope that this helps give you some guidance and direction and if you have any questions, feel free to comment below and I will get back to you.

Read more