D Asprey – Game changers
1 Atleidimas
Forgiveness is the single most powerful upgrade to human performance. Forgive with the same intensity you bring to your mission in life, and you will access new levels of energy and happiness.
1 Expectations
Having expectations is a lose-lose scenario: if you achieve your expectation, there’s no joy in it because it’s merely what you expected to happen.
1 Laime produktyvumas
Specifically, happy people on average have 31 percent higher productivity than their less happy peers, their sales are 37 percent higher, and their creativity is three
1 Dekingumas
I’m grateful that I lived in a house full of toxic mold that completely jacked up my biology. I’m grateful that I lost all my money and had to keep working. If I hadn’t lived through the pain and difficulty of those moments, I wouldn’t have learned the valuable lessons that inspired me to create Bulletproof and share what I’ve learned about how to create more energy than I thought I was supposed to have. It
Their vagal tone
1 Dekingumas pries miega
Every night before bed, think of three things you are grateful for to boost your mitochondrial enzymes. In fact, try it now and feel what it does to your nervous system. You get bonus points for locating where in your body you feel intense gratitude.
1 Muzika kai itampa relax
Listen to high-energy music when you need the energy—but if you’re already stressed, focus on music with calm voices.
Stephen Porges, “The Polyvagal Theory & the Vagal Nerve,” Bulletproof Radio, episode 264
1 Vitaminai
Cover your bases by taking these supplements: vitamin D3, vitamin K2, vitamin A, magnesium, krill oil/omega-3, copper, zinc, iodine, tyrosine, and methyl vitamin B12 with methyl folate.
2 Mityba
Deep Nutrition: Why Your Genes Need Traditional Food, a book that is worth your time
According to Dr. Sears, you need about a gram of polyphenols a day to turn on your anti-inflammatory genes.
Don’t eat vegetable oils such as soy, corn, or canola, especially in restaurants. Use saturated fat (butter, lard, ghee, coconut oil, Brain Octane oil, or MCT oil) instead. Use olive oil on finished dishes,
2 Automatiniai sprendimai energija
Now stop making them. Take a look at your breakfast. Can you automate that decision? What’s your new “no-thought” default breakfast going to be? Try it for a week.
Stew Friedman, “Be Real, Be Whole, Be Innovative,” Bulletproof Radio, episode 83 Stew Friedman, “Success, Leadership & Less Work,” Bulletproof Radio, episode 196 Jeff Spencer, “Success Intoxication & the Champions Blueprint,” Bulletproof Radio, episode 213 Tony Stubblebine, “Getting Out of Your Robot Mindset,” Bulletproof Radio, episode 296 Recommended Reading Stewart D. Friedman, Leading the Life You Want: Skills for Integrating Work and Life
2 Tikslai – reset goals
When I find myself drifting too far from the goal, I reset my actions.
2 Navy seal joga
As Mark traveled to Baghdad, he had never been more nervous in his life. Keenly aware that anything could happen, he felt on high alert. Unable to sit still, he went to the back of the plane and began doing yoga, which calmed his mind and helped him regain control of his emotions.
Ashtanga yoga
yoga provides a well-rounded workout that balances hormones, increases strength and flexibility, and is phenomenal for stimulating the release of growth hormones, which are essential to cell reproduction and regeneration.
2 Zeme oras saule
increase your exposure to fresh air, sunlight, soil, and clean water.
Go for a hike in nature every time you travel.
Spend a week in a sunny place in the middle of the winter if you live somewhere with dark winters.
Take a walk in nature once a week. Increase your return by adding community (bring friends!).
2 Saule
It’s also crucial to make sure that you are exposed to adequate sunlight during the day. When you’re exposed to daylight, your body produces serotonin,
2 Minimalizmas
Make a commitment to getting rid of at least one item every day for the next thirty days.
2 Smegenys viskuo tiki ka sakai
Your positive beliefs can literally bring you success. You can tell yourself the story that you’re successful, and your brain will believe it and act on it.
2 Intensyvys mokymasis kaip sporto sale
five-pound weights for an hour every day, or you can go far less frequently but dramatically increase the weight you lift. Intense learning, like intense exercise, gives you results in less time.
2 n-back training
Then I recommend doing the training for about a month. Your brain won’t like it at first—you will get bored and frustrated and probably have strange dreams.
Improve your fluid intelligence by doing Dual N-Back training. I recommend the Dual N-Back app by Mikko Tyrskeranta on the iTunes and Android stores.
Do it for at least twenty days, but forty is best. Do it at least five days a week, when you’re not tired.
2 Try holotropic breathing
2 Bebaimis
there’s one key aspect of success that all game changers agree on, it is this: You must be fearless.
Throughout his study of fear, Ravé discovered that all negative emotions—anger, jealousy, insecurity, guilt, shame, and greed—are rooted in fear, while all positive emotions—confidence, grace, humility, courage, gratitude—are rooted in trust.
2 Jei ipranti reject tada nebebijai ?
He figured that if his body got used to experiencing rejection, it would no longer shift into a fear state when faced with the possibility of being rejected.
To hack your own fear, Jia recommends celebrating failure. When you play it safe, you won’t be rejected. If you are willing to try something audacious enough that it fails, celebrate that.
2 Dekingumas
At the end of each day, I ask them to list three things they’re grateful for.
Find a problem you are obsessed with and devote as much time and energy as possible to pursuing it because it will make you happy.
2 Dekingumas
Tony says he spends just three minutes thinking about three things he’s grateful for and visualizing each one of them in great sensory detail.
2 CBT kas blogai ar gerai
Think about the worst thing that has ever happened to you and come up with one good thing that came from it:
Gabrielle Bernstein, “Detox Your Thoughts to Supercharge Your Life,” Bulletproof Radio, episode 455
2 Energija eikvojimas praktika
Think about the things you are doing on a regular basis that makes your body think it is under threat. Stop doing them. Write down the top three things that suck the most energy from your life:
2 Kartojimas pasidaro maziau rewarding
You’re doing the same thing every time, which can become less and less rewarding.
2 Aukstas IQ neduoda IQ , bet mokymasis duoda
Law 5: A High IQ Doesn’t Make You Intelligent, but Learning Does
2 Trenirtuote
As he expected, the patients who did a combination of stretching and weight training had the best results, while some patients also benefited from low-resistance walking on a treadmill.
Lift heavy things once a week. Stretch twice a week. Sprint once a week. Walk or do slow cardio for twenty to sixty minutes three to six times a week.
2 Vitaminai A ir D
Price studied Activator X and found it very useful in conjunction with vitamins A and D for healing dental cavities.
3 Master movement
In other words, you need to master a movement practice before you can begin an exercise practice.
3 Egoscue method
3 Kvepavimo
Take a deep breath. Now hold it until you’re sure you have to breathe. Hold it for eight more seconds. (Don’t do this if you’re driving or have health problems.) Take note—mentally or on paper—every time you make a decision for a week. As you notice yourself making a decision, ask yourself two questions: Did this decision matter? Was there a way to avoid making this decision by ignoring it, automating it, or asking someone else who loves making that kind of decision to make it instead? Start now. Name two decisions you make every day that add absolutely no value to your life. Write them down here so you don’t have to decide to do it later.
3 Kvepavimo sulaikymas
When I think about it, I squeeze it until it burns and my arm tells me to stop and then keep squeezing. Another technique I use is to hold my breath until my lungs scream at me to breathe and then hold it longer. When you successfully do the things you don’t want to do, everything else seems easier by comparison.
3 Pirmas image mokintis zodzius
Remembering in words will slow you down and waste energy you can put to better use.
When visualizing, you should always use the first image that comes to your mind.
It’s important to make sure that your visualizations are in 3-D. Those images last longer in the brain than one-dimensional images do.
Try mind mapping—drawing notes on paper using very few words but illustrating the connections between them.
3 Energijos rezervai
But by far the easiest way is to simply stop wasting the brain energy you already have so you can reserve more of it for the things
3 Kvepavimas
Likewise, if you practice breathing exercises that increase the amount of oxygen flowing to your brain and muscles, you’ll recover from both mental and physical stress more quickly. This will change the way you feel and experience the world and make you happier.
