Health and Fitness:
- Focus on exercising to enhance overall health and lifespan by building muscle and maintaining fitness.
- Optimize body composition with a diet high in protein and low in sugar.
Weightlifting Techniques:
3. Improve muscle contraction during weightlifting by emphasizing the mind-muscle connection and incorporating slow reps with deep muscle engagement.
- Incorporate tempo training for effective stimulation of muscles in both concentric and eccentric phases.
Morning Routine:
5. Drink water before coffee in the morning.
- Follow morning coffee with Yerba mate/Tereré (high in caffeine) to sustain energy until late afternoon.
- Spend 15 to 30 minutes in the sun upon waking up to invigorate both body and mind.
Sleep Optimization:
8. Avoid mouth breathing for better sleep; consider using mouth taping.
- Stick to regular sleep schedules aligned with the sun's rising and setting. Also, adopt the 21-approach for better sleep, including a two-hour gap before bed without food and an hour without screens.
Screen Use:
10. Use blue light-blocking glasses if using screens at night.
Productivity and Well-being:
11. Maximize the potential of your sleep, which constitutes 30% of your life.
- Record great ideas promptly to overcome the imperfections of memory.
- Generate creative ideas by walking, working out, or being outdoors; keep a notepad handy.
Social Interactions:
14. Minimize judgment of others to reduce personal judgment.
- Avoid people who constantly complain as they drain energy.
- Steer clear of habitual gossipers who may spread rumors about you.
Personal Development:
17. Take full responsibility for every outcome in your life.
- Surround yourself with individuals who challenge and inspire you for continuous improvement.
Relationships:
19. Observe how someone treats service personnel to understand their personality.
- Recognize that alcohol and money amplify a person's true nature. The good one and the bad one.
- Choose a life partner wisely, as it significantly influences tranquility, financial stability, and happiness.
Mindset and Growth:
22. Your perspective shapes your reality; be open to changing it for a better reality.
- Embrace challenges as opportunities for personal growth and strength.
Wisdom and Learning:
24. Trust those who admit "I don't know" more than self-proclaimed experts.
- Stay focused and work harder, understanding that few people truly care.
Parenting:
26. Teach your children valuable lessons you wish you knew.
- Maintain a close-knit circle for deep, meaningful connections rather than broad, shallow relationships.
True Wealth:
28. True wealth encompasses physical and financial health while residing in a loving home.