1. The lighter the better
2. Adopt Intermittent Fasting
3. Stop
1. Junk Food
2. Canned Food
3. Soda/sugar Drinks
4. Reduce sugar consumption as much as possible (ideally down to 0)

watch the movie about detrimental effects of sugar on our health

Also, be weary of fruit juices and smoothies, they are commonly considered as healthy but in fact contain too much sugar! Orange juice has almost as much sugar as coca-cola!

You might even want to consider getting a glucose monitors to see what causes undesirable spikes in your sugar levels throughout the day every day. One of the options is Zoe.

5. Make sure to take have enough protein intake and try to take some proteins with each meal. Examples of protein
1. If you are non-vegetarian: eggs, meat, fish etc
2. If you are vegetarian: hummus, falafel, lentils, cauliflower, nuts etc
6. Try Fasting
1. recommended reading: The miracle of fasting
7. Try One day food breaks
8. Last meal should be 3-4 hours before sleep, don’t eat right before going to bed
9. Use clean water (preferably the one that was purified through reverse osmosis.
1. Recommended reading: Water: The shocking truth
10. Less snacking in between food intakes
11. At least 50% raw food - test link to block
12. During your meals fruits and raw vegetables should be consumed first as they digest faster
13. Consider switching to plant based diet (no dairy and meats) - there is a caveat here though - often times when people switch to plant based diet they over compensate by eating vegan food with a lot of heavy sauces made from nuts, or various meat, cheese and other substitutes - this food can actually be even heavier and more difficult to digest than meat, so be very conscious of your choices when you do try the switch.
14. Do a food intolerance test to see what kind of food is not good for you
15. Consider replacing coffee with moderate amounts of black or green tea. Some people report a ton of positive changes when they do so, here is one example from our authors:

1. How parasites affect our minds:
1. 1 in 3 people has a dormant brain parasite (toxoplasmosis) - see how it hijacks our minds and make us feel anger, lust, fearlessness

b. Symptoms of having parasites in your body

c. Mind-controlling parasites

d. How Parasites in Your Cat Can Infect Your Brain

e. Some videos to convince you

f. and more

2. How to do an anti-parasitic treatment

Important: always consult your physician before following these recommendations

Anti-parasitic treatments should be done on a regular basis every 6 months.

1. First day
1. Have your last meal of the day at around 4 pm
2. Take a pill or a small bottle of albendazol containing substance (sold under different brands in various countries) at around 6 pm.
3. 4 hours later take 80 grams castor oil mixed with 80 grams grapefruit juice (This is optional but highly recommended - this would trigger diarrhea that would help purge dead parasites out of your systems)
2. Second day - repeat everything from day 1
3. Third day - 14 days - take this natural supplement (or any similar supplement that contains clove and artemisia extracts) twice a day, morning and evening. In the morning take it on an empty stomach, evening right before bed (ideally 2 hours after taking your last meal). Follow the dosage instructions.
4. Day 18 - 5 day break
5. Day 23 - repeat 14 days of clove and artemisia
6. Day 37 - 5 day break
7. Day 42 - repeat 14 days of clove and artemisia
8. day 56 - treatment complete

This one is a known fact nowadays — physical workouts increase productivity, creativity, level of happiness and have a lot of other benefits.

1. Ideally you should do some kind of physical exercise every day, try to find your way of making it a daily habit
2. Try replacing coffee with yerba matte tea - it will give you enough caffeine energy boost for a productive workout without some of the side effects of coffee
3. Try AG1 supplements - seems to be working really well for maintaining energy levels, recovery after workouts and more
4. Cold therapy helps overcoming laziness and gives you an extra energy boost for workouts. It also helps with recovering your body after intense ones.
5. Right music contributes around 50% to successful work out - here is the Spotify playlist that we like:

Buy foam rollers, massage balls of various size, massage guns etc and make it a daily morning (or any other time of the day) routine to massage yourself

Check out lacrosse ball massage videos on youtube

Try Accupuncture Mats

https://www.amazon.com/s?k=lyapko&i=audible&crid=2RIHA8CJVBPC8&sprefix=lyapk%2Caudible%2C496&ref=nb_sb_noss_2

Recommended reading:

Healing back pain

Tools:

• Pro Lordotic
• Cervical Denneroll - start with 20 min per day, then 20 min per week for maintenance
• Iron Neck - good, but many people prefer the Pro Lordotic

Exercises:

• Upper Back Strength - 2x per week with 10-15 pounds
• Neck Strength - this is optional and more for building muscle

Our internal organs are where most of our primary bodily functions and processes are happening, whenever we experience any kind of stress, trauma, shocks etc (which most people do) the psychosomatic processes make the corresponding muscles in the abdomen contract and if that happens often and regularly that leads to muscle spasms which impact the blood circulations in specific areas of the abdomen leading to the dysfunction of certain organs. Visceral massage is a type of technique that allows to gently and gradually loosen up the tensions and spasms returning the organs to function normally and naturally.

As for the cupping techniques - it’s one of the most efficient antic techniques that helps to take out all the clogged blood and congestion from deep down the tissues to the surface through creating a suction effect

Try Wim Hof’s breathing technique followed by cold exposure:

Wake up at 5 am or as early as you can, go to bed before 10 pm or as early as you can

Improve the quality of your sleep so that you actually rest and recover during the night

Recommendations to improve sleep quality:

1. Try the oura ring and monitor your sleep quality through their app
2. Wear Apple watch and monitor sleep quality through Health app or third party apps like Pillow or Sleep Cycle (this app can also record snoring)
3. Read this book and see how your breathing can affect your sleep quality

Suggested readings for waking up early:

1. The miracle morning
2. 5 am club

read a book “Breathe - The lost art and science of Breath” by James Nestor

watch this video for a short intro:

and this video:

and this:

Addictions take away your potential, they are instant gratifications that replace long term achievements

Book recommendations:

1. Biology of desire - why addiction is not a disease
2. The brain that changes itself

You probably know this state when you totally lose yourself in what you do and don’t pay attention to anything around you. This is one of the most productive states, try to get into it for at least a few hours a day. Pay attention over some time about what helps you get into this state and learn to do it over and over when needed.

If you get distracted a lot in the office, leave it for a few hours and work in a coffee shop nearby.

There are different techniques that help tuning into the state of flow, experiment with various of them and find the one that works for you.

Music can be a great help for that, here is one of my favourite channels that help with that - https://www.youtube.com/@MusicLabChill

1. Use To-Do apps (Keep your daily to-do list short and realistic, my tool of choice is Todoist)
2. Use Notes to store and organize your information (notion, slite, notes, etc)
3. Keep everything on the cloud to have it synced and safe (kinda) and when you have a new devices everything syncs seamlessly

Keeping the inbox count close to zero is important as it removes the clutter and it just creates that kind of clean zen space in one’s mind as compared to where you see your inbox full of emails even though they are all viewed and replied (and the lurking thought of what would happen if you missed replying one of them)

1. Use rules, filters
2. Unsubscribe mercilessly from the stuff you don't need!
3. Mark those without unsubscribing as spam
4. Archive notifications (Email, Asana, etc.)
5. find the right email client (spark, superhuman, etc)

1. Slack - mute or group your channels
2. Messengers
3. Emails
4. Browser notifications

1. Curate Your feeds on Desktop
2. Turn off all or most notifications from social networks, keep only when it's absolutely necessary
3. Unfollow all the people that post irritating/irrelevant/violent/negative content—why allow them to mess with your emotional state? Also, unfollow people you barely know.

1. Desktop
2. Folders
3. Notes
4. Browser tabs
5. Dock apps
6. And physical spaces too

Shortcuts really save your time as compared to pointing and clicking. Get rid of your mouse if you did not already - your trackpad (if it’s big enough) will serve the same purpose with more efficiency. All you need to do is invest some time in learning how to use it effectively.

It takes more time and effort to do the same thing on a mobile phone compared to a computer. Browsing the internet, answering emails or WhatsApp messaging or almost anything else is much easier and faster on a computer. So, if you still don’t have WhatsApp on your computer you should get it now and use it instead of your phone while you are at it. You might be tempted to answer your emails or slack messages from your phone when you have a few spare minutes waiting in the queue or elsewhere but if it’s not urgent just relax and rest, you’ll do those things much faster when you are back at your desk again.

1. Browsing
2. Emails
3. Slack
4. Whatsapp, Viber, Telegram, etc

If you feel tempted to respond to notifications because your phone is buzzing - turn all the notifications off permanently or keep just the most critical ones.

Ask yourself these questions on the constant basis:

1. Can any of the things I am working on be postponed?
2. Can any of the things I am working on be delegated?
3. Check regularly with yourself if you need a break or vacation

This one is very simple, if you are finding explanations why you are doing something you don’t love, you are fooling yourself. Get out of it as soon as you can.

NO. MORE. EXCUSES.

Be bold, trust yourself, and trust life that everything will work out in the best possible way if only you decide to do what you love.

Let’s face it, everyone postpones some tasksю Let’s not make a big deal about it unless it’s a chronic issue and affects most of your tasks and you simply can’t make yourself address them (in this case I’d suggest more radical things like fasting for a few weeks (read Paul Brag’s books on fasting benefits), doing active meditations or very intense workouts — all this would boost your metabolism and your energy levels). If you put things off because you don’t like what you do, see the previous paragraph.

But let’s consider a situation when it’s not a big deal but still, sometimes there are things to do, they become important and you simply don’t feel like starting to work on them and postpone them for the next day or even next week.

There is a simple but effective life hack - If you don’t feel like working on a particular task then don’t, but also don’t do anything else, no TV, no social media, no playing games, nada! Simply sit there doing nothing and staring at the task you don’t feel like doing. Just think of the task and the steps required to complete it. Simply observe the task. Do it for as long as needed and at some point you’ll feel you are ready to nail it.

When you are angry, frustrated or annoyed try getting to work as soon as you feel like you can do it. That energy then can help you get a lot more done than usual

If you are allowed to work remotely, find a restaurant or co-working space where you dig the interiors and find yourself very cozy and uplifted. Or you might as well find a spot in nature, by the lake or a river, mountains or beachfront restaurant. 5-star hotel lobbies can be very inspiring too! It’s not that expensive to pay for a cup of tea or coffee but you’d be surrounded by a luxurious and relaxing atmosphere (sometimes even accompanied by live music 😊).

• If you use a lot of text apps on your computer consider installing texts.com app - it combines all the messaging services into a single app making it less messy to deal with your texts

Being part of the society our minds and bodies are conditioned in a very unhealthy way leading to us leaving in stress, anxiety and unrest. It takes time to unlearn all this detrimental programs and restore your inner peace and balance. Here are some ways that could help you in that process:

1. participate in meditation, yoga, breathwork and other retreats
2. Visit meditation centers and enroll in various programs. Check out Osho international meditation resort or Sadhguru retreats around the world
3. Try vipasana retreats - they are being organised worldwide
4. practice various breathing techniques - they can be powerful and transformative - read more about them in this book “Breathe - The lost art and science of Breath” by James Nestor. Also, a simply yet very powerful variation of breathwork technique is by Wim Hoff
5. Watch this movie for inspiration on inner search:

Watch this ted talk:

1. Develop your right brain - let go of left brain dominance
2. Tame your Ego

1. Use them as often as possible
2. Feel more - Think Less
3. Trust your intuition as much as you can
4. Follow your heart even if it's scary.
5. Engage in creative activities as often as you can

Joe Dispenza Methods:

Read the book Becoming Supernatural and practice his meditations

1. Get rid of toxic people
2. Get rid of toxic relationships
3. Get rid of toxic situations
4. Choose what's best for you wherever you are

1. Don't waste money around but don't be frugal/cheap either
2. Reward yourself by improving your quality of life, investing in self-education, or with anything else
3. Save/Invest to create wealth
4. Use it to increase the good around you

1. Consider yourself as a product or a business that you need to invest your time and money in - in order to get higher returns later on
2. Learn new skills
3. Improve and perfect your English if English is not your native language (movies/books etc only in English, practice more)
4. Stay curious and open to new ideas
5. Read more, watch documentaries, stay up to date through magazines

1. Read Joe Dispenza’s “Becoming supernatural” book and practice the meditations described in it
2. Energy follows your attention and focus, so focus on abundance, positive emotions, thankfulness
3. Force of intention
4. Choose goals that are bigger than you (not just for yourself and not for EGO or AMBITIONS!)

1. Adopt abundance mindset and don’t be frugal
2. Don't bargain if it's not critical
3. Tip sufficiently when you can
4. Increase your value to society and get rewarded - your net worth basically reflects your contribution and value to society
5. Don't try to save money on food or basic needs
6. Try to avoid debt
7. Don't hurry to upgrade your lifestyle when you make more money
8. Say no to piracy and other forms of digital stealing - avoid any kind of bad financial karma (and bad karma in general)

1. Relationships are the fastest way for personal evolution
2. Take responsibility - Your partner is the perfect mirror
3. Work through your garbage
4. Make sure to reconcile any issues and find peace with your parents (family constellation and other therapy will help)
5. Look into your childhood
6. Try everything but then let go.. and then try again

Book recommendations:

1. The 5 love languages
2. Taoist secrets of love for men
3. Taoist secrets of love for women

Empathy is key:

1. We go to school for 10-12 years to obtain fundamental knowledge, then we go to university for 4-6 years to get a degree and profession but when it comes to kids we all simply assume that we somehow know how to raise them. Dedicate time to study parenting approaches, here are some recommendations:
1. Positive Discipline book
2. Just like your partner in relationships kids are also a mirror to reflect all your flaws so that you can become aware of them
3. Kids are an Incredible source of motivation - welcome that
4. Three Main principles
1. Kids want to feel grown up - give that feeling to them by reiterating how grown up they are
2. They want to learn - create sufficient and timely opportunities for your kids to learn
3. They want to feel free - don’t give them total freedom because that maybe perilous for the kids but give them the feeling of freedom, for example by offering choice between different options.

Try one or a few of the following hacktics:

1. Cold Therapy
2. Anti-Parasitic treatments
3. Fasting or Intermittent fasting

Try one or a few of the following hacktics:

1. Cold Therapy
2. Anti-Parasitic treatments
3. Fasting or Intermittent fasting

Check section 1.10

Try one or a few of the following hacktics:

1. Cold Therapy
2. Anti-Parasitic treatments
3. Fasting or Intermittent fasting
4. Breathwork

Try one or a few of the following hacktics:

1. Visceral therapy
2. Anti-Parasitic treatments
3. Fasting or Intermittent fasting
4. Adjust your nutrition
5. Try Joe Dispenza’s technique (read his book “Becoming Supernatural”)

Try one or a few of the following hacktics:

1. Visceral therapy
2. Anti-Parasitic treatments
3. Fasting or Intermittent fasting
4. Adjust your nutrition
5. Cold therapies and breathing techniques

Check out the chapter 1.4