what if you could add an extra 30 days
to your year every single year what I'm
about to show you is a highly optimized
health and well-being ritual something
that involves meditation eating exercise
sleep but done in such a way where no
matter how busy you are you're able to
get the benefits of these practices
while saving 15 hours a week now do the
math saving 15 hours a week is saving 60
hours a month that is 720 hours a year
or 30 extra days of your life every year
given back to you and the reason I
designed this routine is because I am
ridiculously busy this is what my
calendar looks like in an average week
in the next 45 days I'm about to travel
to seven different countries I have 300
people reporting to me I'm writing two
books producing four online programs and
running Mindvalley projects all across
the world and then I have these two
people in my lives
bad bad
so as a single dad doing all of this
stuff can be really overwhelming so I
needed to find a way to get my health
and well-being practices done right now
I know these practices work because I've
been changing and evolving very rapidly
over the last few years this is a
picture of me three years ago this is a
picture of me today you'll see that I'm
getting healthier and fitter as I get
older even when my life increases in
complexity so let's get started with
these practices this is what I do when I
wake up so the first thing I do is I
check my sleep using my sleep tracking
Aura rain
so the reason I'm so diligent about my
sleep is because sleep is one of the
things we most forget in Modern Life
when it comes to making ourselves
healthy I track everything about my
sleep and with the data I get from my
aura device and my iPhone I know exactly
what I'm doing right or wrong to allow
me to have the best sleep possible not
all sleep is equal and many people can
lie in bed for seven and a half hours
but not get optimal sleep now when you
can optimize the way you sleep and do it
scientifically you wake up feeling so
Dawn refreshed and you're ready to go
through the day at a whole different
level so by optimizing my sleep this way
I estimate that I'm saving about half an
hour every single day I may sleep seven
hours but I'm getting about seven and a
half hours of sleep and that's not even
counting the fact that my brain and my
body are healthier because I'm able to
access a higher ratio of deep
rejuvenating sleep during my hours in
bed now after after checking my sleep
stats I take off my aura ring and the
next thing I do is I go into meditation
the meditation I use is the six phase
meditation which I design myself many of
you don't know this about me but I was a
meditation teacher for five years before
I went on to start mind Valley so
meditation is my thing and the sixth
phase was created based on everything I
learned about meditation and putting it
into an optimized stack so you get the
most out of your meditation now I do the
sixth base in the following way I first
put on headphones
and I power up the Mindvalley meditation
app
ombana the official home for the sixth
face so you're going to choose six space
on the OM bana app and the beautiful
thing about the omana app is that you
can play different background sounds
with the six face meditation this allows
you to customize the background track
over my voice to choose a background
sound you like whether it's jazz or the
sound of waterfalls or a binaural beat
then the entire meditation takes a mere
20 minutes and you go through all the
most optimized states of being so that
you show up in your best form every day
now by meditating this way I estimate
that I save myself three and a half
hours a week of useless meditation and
at the same time it optimizes my
performance every single day so I'm able
to give and perform my best
foreign
thing in reality it's not they are three
different ways I optimize my breakfast
there's Breakfast as ritual breakfast as
fuel and no breakfast at all let's start
with breakfast as ritual now on weekends
I have breakfast as ritual the kids
haven't left for school I have company
so I have my elaborate breakfast and I
have my company by my side what's up Eve
so that's the most fun way of breakfast
but very often the kids have gone to
school I'm all alone by myself and all I
want to do is rapidly consume something
so I have the energy I need for the day
that's when I look at breakfast as fuel
and this is what it involves
but don't be afraid I'm not putting all
of this in my body in any given day
rather what I'm doing is I'm looking at
the supplement stack and based on what I
know of what my body needs I'm creating
an optimized stack of breakfast
supplements but what I need to do that
day breakfast as fuel is an interesting
idea because our bodies need variety and
based on what we're trying to accomplish
in a given day whether we need to
optimize for cognitive functioning or
optimize for muscle growth we need to
give our body what it needs a good thing
about breakfast for fuel is just how
efficient it is I get to make and
consume my breakfast in under five
minutes let me give you a look
foreign
[Music]
but now let's talk about no breakfast at
all a lot of people think skipping
breakfast is bad not if you practice
intermittent fasting intermittent
fasting essentially gives your body a
break from the requirements it needs to
digest food and our bodies need that so
I aim for a 16 hour fast what this means
is that after completing my previous
meal at 8 30 PM the previous night I
skipped breakfast the next day and do
not eat anything until lunchtime which
is 12 30. this gives my body a 16 hour
fast when you do this once or twice a
week the health benefits can be
incredible and it saves time when I look
at how I put breakfast together in a
given week one or two days of
intermittent fasting three or four days
of breakfast and Spiel and two days of
breakfast as ritual I find that it saves
me one hour every week
now one of my most important rituals is
the importance of strength we forget
just how much strength contributes to
your well-being do you know that
according to CBS News if you're an
American over the age of 70 the number
one cause of accidental death for such
people is falling down why because as we
age our bones get more brittle and our
musculature degrades it's called
sarcopenia and then when you're 70 a
fall can kill you
so this is what people get wrong about
exercise the traditional ideas that you
have to go to a gym and spend hours
working out or hours on a treadmill this
is no longer true since 2013 the science
has shown that short high intensity
interval training in four to seven
minutes can give you the equivalent of
30 to 60 Minutes of regular exercise so
when you think minimum effective dose
how to get the best results in the
smallest dose you save two hours a week
on exercise this is how I do it first
you take your iPhone and you set your
timer now you're going to be very
precise with this time I'm gonna do what
is called a Tabata push-up but you can
do Tabata burkeys the Tabata squats any
type of Tabata style you want a Tabata
push-up works like this you're going to
go all out for 20 seconds rest for 10
seconds all out for 20 seconds rest for
10 seconds and you're going to repeat
this for 4 minutes or eight sets
sometimes when do doing Tabata burpees I
even wear these weights on my leg
because you really really want to stress
your body but just for four minutes so
this is what a Tabata push-up looks like
again I'm setting the timer and I'm
gonna go all out for 20 seconds
and then when I hit 20 seconds I pause I
catch my breath and at the 30th second I
continue now four minutes have elapsed
I'm completely tired at this point but
it only took me four minutes to give my
body an extreme workout and this is what
Tabata is all about so the next thing I
do is speed reading this is one of the
most powerful things you can learn to
bring into your life by some estimates
in any given day you're going to be
reading two to four hours worth of
material this is counting social media
WhatsApp messages slack messages emails
memos and of course books but the
problem is According to Jim quick who is
the speed reading author at Mindvalley
most of us never really learned to
upgrade our reading skills since we were
six therefore most of us read like
six-year-olds when you master speed
reading the average speed Improvement is
about 3x that's 300 percent faster
reading of all the books piling up on
your bedside table now I worked with Jim
quick I was already a fast reader but I
did manage to increase my reading speed
by 50 this saves me a whopping four
hours a week and that adds up so there
you have it those are the practices I
bring into my life pretty much every
single day and this gives me an extra 30
days every single year to just be alive
so taking care of your health and
wellness does not have to be complex it
does not have to take up a lot of time
when you practice the latest
scientifically tested methods you can
get incredible results really really
fast so if you found those ideas
interesting many of those ideas I
learned from one guy Ben Greenfield he's
the official longevity and biohacking
trainer online Valley and I just filmed
a master class with Ben Ben taught me so
much about optimized sleep about
optimized eating about the exercise
routines I just shared with you