Conserving Energy

Cut out toxic Cutting out toxic people from your life is one of the best, but harder, methods of conserving your energy.
people Remember that we all only have a finite amount of energy to expend daily and on certain aspects outside
our work lives. It can be difficult just outright cutting certain people out of your life, but it is something
everyone must do, and does eventually (earlier the better).

These toxic people will drain you, mentally, physically and even spiritually with their bad attitudes, lazy work
ethics, and always asking for favours but rarely, if ever, giving something back in return. Cutting these types
of people out of your life will increase your day-day energy levels drastically as it is one less thing you are
expending energy on.

The fix for this is simple, but can be difficult depending on the relationship you have with the person.

You either:

1. Tell them you are focusing on yourself and that you won't have much time for socialising or just “hanging
out” and then slowly drift further away from them, or
2. Cut ties with them on the day you make the decision, quicker and more effective than nmr.

Hence why I recommend doing this.

Cut out toxic / Toxic food, also just in simpler terms known as processed food is a major reason for energy being wasted
processed food and expelled from your body.
 Processed food is bad in many ways, from the unnaturalness of the ingredients, lack of nutrition and most
importantly SLOWS DOWN YOUR METABOLISM

The fix is simple and easy, buy whole foods, nutritious foods > there is little reason to be eating processed
garbage, getting wholefoods allows you to conserve more energy and actually increase your energy due to
there being higher nutritional benefits from these. Little more time is required for prep, but what is the point of
saving an additional 20 minutes a day, if you are operating sub-optimally for hours after eating?

Plan days ahead By planning days ahead you conserve brain calories, by tenfold if not MORE. As many will know, Michael, all
the captains, MC students, and most (if not all) blue belts plan their days, even weeks ahead.

Preserving precious brain calories for stuff that actually will need it, rather than improvising through the day,
operating like a donkey on ice.

Dopamine As many remember Michael spoke about the negative effects of cheap dopamine, and how they can waste
away your energy.

Dopamine is the hormone which drives your brain, so the fix for this is to use dopamine as a reward.

Earn your dopamine, eg. complete X task, and only then have that cup of coffee.

If you like having a cup of coffee first thing in the AM, do 50 pushups first thing.

Earn it, and then also go on a proper dopamine fast 3-4 times per YEAR, and this is the minimum I say you
should do.
Converting energy Now this method takes some practice, as whenever you become emotional your base instinct is to do what
(eg. anger >> you WANT to do, rather than what you SHOULD do.
output)
Fix for this is practise, whenever you get angry, or irritated, hurt or happy, put that energy into a new use.

Go work on something else, and convert that additional energy into more positive output.

After some time and practice, you will be able to withdraw from an almost infinite source of new energy, as
we as humans are emotional creatures, so why not reap the benefits of said energy that comes with the
emotion.

Sleep

Try keep a Now you can interpret the above phrase literally or metaphorically, both can be effective.
“window” in where
you get to sleep in Literal: if your room has access to a window that opens and closes, open it, for a couple hours before going
to sleep, or then while you sleep.

This will aid in two things:

1. the body wants to release heat when it rests, and finds it easier to come to a rested state when in a bit
cooler temperatures.
 2. oxygen, oxygen is key for us and especially if you sleep in a smaller room. Your body uses up majority of
the “fresh” oxygen in the room, opening the window grants you more air to breath and better sleeping
conditions as the body does not feel “starved” of fresh oxygen.

Take in no calories So this ties into the “conserving energy” sector as well, remember we have a finite amount of expendable
5H before bed energy at any given time.
(minimum)
So when you eat right before you go to sleep, your body has less energy to repair and heal itself from the
previous day's work, as it will then be splitting said energy between digesting the food & repairing the body
and mind.

Eat latest, 5H before you plan to go to sleep, as this will give you body enough time to digest the food enough
as to not be expending the body’s energy on digestion while you sleep.

I say 5H because it is the mean of all types of metabolic rates, where the food SHOULD be digested in time.

If you know you have a slower metabolic rate, increase this number from 5H >> 6-7H before bed.

Red light in the Red light: Red light is good in aiding sleep rhythms and increasing the body’s natural creation of melatonin,
evenings / red light also helps with muscle recovery (best is infrared light) thus also aiding in overall repair of the mind
blocking blue light and body.

Blue light: Also known as the light that comes off of screens, this light is best to avoid (if possible) an hour or
two before you plan on going to bed, because blue light decreases the amount of natural melatonin
production in the body, and actually tricks the body clock inside us to be 1-2 hours behind the actual time, a
 good fix for this is getting blue light blocking glasses to use in the through the day and into the evenings,
especially if you often find yourself working late into the night.

Honey + salt A tablespoon of honey with a pinch of salt on top ( sea salt or pink himalayan salt, NOT table salts ) is a great
way to both bring your heart rate down to a more relaxed state, and also offer your body some electrolytes
from the salts so your body feels fresher when in rest mode.

This combination also prevents harmful toxin levels from rising in excess throughout the night, due to the mix
of steadying the heart rate and also the micronutrients from the salts.

Stress

Detoxing When detoxing, your main focus should be, expelling of toxins AND ingesting nutrients + inflammation
lowered throughout the body.

Some of the best foods for detoxing are pineapple, lemon, black seed, ginger, limes, onions and apple cider
vinegar.

You can mix these together in multiple different ways for targeting different areas of the body.

● Pineapple, is excellent for clearing out both the intestines, and bringing down inflammation throughout
the stomach.
● Mix lemon, onions, honey together with some crushed black pepper and salt, and you have the cure for
 detoxing and removing excess fat from your liver.
● Apple cider vinegar with a splash of boiling water and black seed is one of THE best cures for heart
health, unclogging arteries and blood pathways, overall inflammation, and any joint pain you can think
of.
● Lime juice and hot water is the perfect solution for clearing mucus out of your digestive tract (especially
the intestines) , and also clear mucus from your throat, nose and upper respiratory system.
● Cut up lemon and diced ginger is great for keeping your immune system on point, and also re-balancing
the acids inside your stomach, perfect to have after heavy meals.

(Try incorporate this into your lifestyle at least once a month, for each one)

Gut health Gut health is very simple, but very important at the same time >> bad gut health can lead to skin conditions,
influx of negative hormones, hormone imbalances, overall fatigued feeling during the days, and many more
negatives.

The fix is simple, you want to eat full fat fermented foods, like greek yoghourt, fermented cheeses ( eg. goats
cheese, blue cheese, parmesan, etc. ), you can also add some more kick to this and add cacao nibs or dark
chocolate ( 85% or higher) for added value and increase of stem cells over time.

(Try to incorporate this at least twice per week)

Hot / cold therapy Hot / cold therapy can be either done separately or together, both work just as well together as apart:

● Cold therapy helps to reduce fat, lower cortisol levels through the increase of serotonin, also acts as a
“earned dopamine source” as 3-6 minutes underneath cold water can increase your serotonin levels
 drastically. Cold therapy activates brown fat which also aids in weight & fat loss, helps with muscles
recovery as well >
● Hot therapy, aka, saunas or baths. The main purpose for hot therapy is to sweat out toxins from your
body, as well as negative hormones and junk trapped beneath your outer skin, sweating from heat
exposure and sweating from training is not the same, as from heat exposure your body is under extreme
duress without doing anything, thus overheats and rids the body out of the worst toxins, hormones, junk
from your body. >
● You can mix these two together and do heat exposure followed by cold exposure, you have the same
effects but can be more time efficient if you have less time during the week.

Self-analysation Being able to critically analyse your situations and past actions can help alleviate you from excess stress, as
you come up with solutions rather than complain, you figure out what you have done wrong, where you can
improve, and so on.

Again this is something that takes practise, but once mastered will rid you of a lot of stress, because you are
able to take a step back and critically analyse your actions.
Food & cost of So many argue the fact that cheaper food is better, as you can save more money, but at what cost?
living
Cheaper food is often much worse for your physical and mental health as it is likely more processed.

You may say that it is more time efficient, and that is true, but what isn't time efficient is the countless hours
of unproductive work you do due to your diet.

Solution is easy, don't stress over finding THE cheapest foods, find cheap wholefoods and eat them, you work
10x more optimally and are more stress free, you are not going to get rich through saving 20-60$ every week
from food, in fact you go broke quicker because of sub-optimal output due to bad diet.

Supplementing

Deficiencies So I do not like supplementing for the sake of it, I rather supplement in areas where I know my diet may not
cover it on a regular basis and / or my body is deficient in it.

So for example, I supplement with ashwagandha, fish oils and shilajit, all three serve a purpose for an area I
know my diet lacks in:

● Fish oils, for healthy fats, and counter acts opposite hormone production in excess (ie. keeps the
oestrogen levels in the body from increasing past the amount of which they should be for a man).
 ● Ashwagandha, for muscle repair / development, due to the micronutrients in it ( 60+ out of the 103 the
body needs), great for Testosterone production as well as it helps lower cortisol levels.
● Shilajit for fulvic acids which are great for ingesting nutrition and also overall health, shilajit has 90+
nutrients out of the 103 the body needs, and most importantly shilajit can decalcify the pineal gland
which aids in sentient thought and quicker and stronger “intuition”.

So recommend something like this if supplementing, looks for areas where your diet may not cover on a
day-day and supplement for those only, not for the sake of supplementing.

Lower cortisol Lowering your cortisol levels naturally is a very good addition for your overall health, especially your
testosterone production:

● One of the best and easiest ways to reduce cortisol levels is eating healthy, training 3-5x per week, sleep
well.
● An addition if whoever may wish to do so, is use certain natural “supplements'' to help reduce cortisol
levels, eg. ashwagandha, shilajit, sea moss, tongkat ali, moringa root, lions mane mushrooms, and a few
others that I will not name as it would take too long.
● Then you can also do heat and cold exposure therapy 1-3x a week if you want to step it up a level again.

Mental clarity Now this can be a difficult one to get right, as it will vary from person to person.

(I do have on good information that the Tate's mental clarity supplement is worth the money, I have not
tested it myself yet so cannot speak on the effects and what I think about it, however the person who told me
is a trusted and vetted G, and I would take his word on it being worth it.)
 Now for my own takes, I find the caffeine and nicotine through the day are very effective for some clarity
throughout the day and also enhanced alertness, I do NOT advise anyone start smoking.

And then I use shilajit as well, as it decalcifies your pineal gland which in turn develops you into a more
sentient thinker, capable of having a better mean of mental clarity.

Eating / Diet

Low carbs Try eat as few carbs as possible, as they offer very little nutritional benefit and mostly are just a filler, if you do
have carbs potato and sweet potato are the ones you want, complex carbs with lot of good nutrition.

High protein Goes without saying really, if you want to get big, strong, explosive > a true warrior of men, you need to get
.8-1.2G of protein per pound of bodyweight in / 1.5-2.5 G per kilo of bodyweight in, and also make sure to eat
eggs and red meat few times a week + fatty fish like salmon as well, good fats and amino acids which help
the proteins absorb into the muscle tissue.

Fats Fates are essential for a healthy diet as healthy fats are half of what is needed to create hormones in your
body, the other half is cholesterol. Fats also are key for higher and more optimal brain activity.

Training Best is to train 3-6x a week, no need to be autistic about it, if you know what works for you ( 2x, 3x 7x a week)
don't change it. Everyone's bodies react differently but getting in some good 1-2H training every couple of
days is crucial, a healthy body == healthy mind.

Intra-day Remember our bodies were not designed to be seated for 16 hours every single day, so for optimal health
movement and concentration during work, make sure to get up every few hours, at least, go for a walk, pushups, squats,
situps, whatever you prefer just get some small intraday exercise in.
 Productivity

Eat more fats Eat more fats, especially in the earlier stages of the day, your brain consists of FAT and WATER, so if you think
your brain will be wanting to run off of glucose /glycogen you are very wrong my friends:

● Fats when metabolised turn into ketones in your liver.

● These make up the brain's primary energy source, hence eating more fatty food early in the day
alongside some protein is the best way to optimise and skyrocket your productivity levels during the
afternoon - evening work sessions.

Minimal food in the Try to consume as little food in the morning, and often if you do, just have some eggs or some sliced poultry,
early mornings, something light that gives a bit of energy > reason for this links with ketones as well, your body has X amount
barring protein of glycogen reserves in the morning when you wake up, so you want to burn through these before getting in
any new sources of glucose through either light training or heavy training sometime before.

Oxygenation Now, the body needs oxygen, and most people are walking around at 60% of their true state, this is because
so many people just do not take a second (minute in this case) to breath. This exercise consists of 3x sets of
30 breaths, with holding your breath between sets for 20-30 seconds, this is a drill used by many military
groups who specialise in marin combat (spending a lot of time in and around water for their operations)
because it increases the amount of oxygen your body can handle in one breath and also oxygenates your
entire body. Most people go their whole lives only breathing with the top half of their lungs, you NEED to get
oxygen into the deeper portion of your lungs.

Note: You may feel lightheaded the first couple time when doing these, because you body is ot yet used to
the amount of oxygen going through the bloodstream, don’t worry it is completely natural and goes away
 after the 3rd / 4th time.

Hydration Hydration is very simple, yes? Drink water, and 8 glasses? Wrong!! Majority of the water in our bodies is salient
water, meaning it consists of electrolytes + H2O, so what you want to do is mix some sea or pink himalayan
salt into your water before drinking it >> this makes the water salient and can be absorbed more easily into
your organs, skin, brain. Rather than being used to filter out all pre-existing nutrients in your system.
Remember as well, the brain consists of FAT and WATER, so a hydrated brain is an productive brain.

Sunlight Now everyone knows sunlight is crucial, but did you know that the energy we get from the sun can be up to
30 megajoules (MJ) per day, to compare a diet consisting of 2,500 calories only provides you with 10,5 MJ per
day.

So get as much sun as you can, it is literal free energy for the taking, and more than you could ever think to
need.

Note: Do not neglect food, the energy from the sun is a different kind of energy, one that provides you with an
additional charge on top of the energy from your basic foods.