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June 5 - June 25, 2022
Nothing is worth more than this day. —JOHANN WOLFGANG VON GOETHE
Don’t get lost in the big picture, he says, and risk taking your eye off the prize. Focus on what’s in front of you, focus on something you can chew and swallow. Focus on the micro, in other words, and the macro takes care of itself.
The way to own your life is to own your day. Today. Because that’s all you have.
To live one day well is the same as to live ten thousand days well. To master twenty-four hours is to master your life.
You want to take control of your day from the word go. So hydrate immediately (not with coffee!), then seek light and get moving to reset your internal clock. That’s three simple things to do within twenty minutes of waking—and your day will be primed for perfection.
Waking up your body with coffee is like setting off a fire alarm as an alarm clock.
the hands of that internal clock are not powered by Starbucks. They are powered by sunlight and movement.
between 50 and 70 million Americans have a sleep disorder.
78 percent of Americans are chronically dehydrated, based on their water intake,
hydration and circadian balance are the essential ingredients to the consistent perfect wake-up.
“At dawn, when you have trouble getting out of bed, tell yourself: ‘I have to go to work—as a human being. What do I have to complain of, if I’m going to do what I was born for—the things which I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?’”
Shawn Stevenson calls that first glass of water in the morning “a cool bath for your organs.”
The components of my morning mineral cocktail are water, sea salt, and a splash of lemon. I’m not saying that the cocktail is magic, but . . . it’s basically magic. (Drink it and thank me.)
Morning Mineral Cocktail 12 ounces filtered water 3 grams sea salt 1/4 lemon, squeezed
check findaspring.com to see if there is any clean, free spring water next to where you live.
There is no conclusively proven benefit to sodium restriction when it comes to preventing heart disease or death—especially for those with a healthy heart.
High blood pressure is correlated to obesity. Obesity is correlated to heart disease. But the increase in high blood pressure caused by salt has not been shown to cause heart disease.
All medicine becomes poison at a certain dose,
To rely on the sun to live in accord with Earth’s natural biorhythms,
If you’ve never tried coed naked jujitsu, you haven’t really lived!
Starting and finishing are the two hardest parts of any task. Taking the first step is bringing your inertia from a dead halt into motion.
with nothing to harden us, we get soft.
America spends more on health care than any other nation, and yet we keep getting sicker.
we are in a dysfunctional relationship with stress.
in a survey reported by the American Psychological Association, there was a strong correlation between high levels of stress and poor health scores.
Chronic stress, which brings with it chronic inflammation, suppresses the immune system, increases occurrence of pain, and is a major correlative to depression.
75 percent of all doctor visits have a stress-related component.
less than 3 percent of doctor visits include counseling about stress.
we are getting owned by stress.
he practices overcoming resistance every single day.
If you are going to own the day, you must own your breath.
resistance is the shortest path to growth.
hormesis is a biological phenomenon in which low-dose exposure to an environmental agent (called a “hormetic stressor”) produces a beneficial effect, while a higher-dose exposure produces a toxic effect.
bones will become stronger at the point of fracture.
When you get sick, it is not the virus that gives you the symptoms; it is your immune system. Fatigue, mild fever, body aches, congestion—the stuff we colloquially identify as “the cold” or “the flu”—are actually manifestations of the inflammatory response.
practice makes the master.
If you’re going to climb, then you better adapt.
Chronic stress is less about the environment, and more about your response to it. So own it.
you are not rewarded for the comfortable choice.
The numbers speak for themselves. Thirty million Americans have diabetes. Cardiovascular disease is our leading cause of death. Childhood obesity is at epidemic levels, with one out of every five children clinically obese. Only 16 percent of women and 32 percent of men don’t ever worry about their weight.
we’re getting owned by our diet choices.
the first step in your nutrition plan is simple: no sugary stuff for breakfast. Period. Instead, we need to add fats back into our diet in sugar’s place. Yep, you heard me, fats. Fats fats fats fats. Get used to the word, because you are going to hear it a lot. Make this simple substitution—fat for sugar—and you will have the sustained, balanced energy to power you all the way up to lunch. And if you can’t find a way to make this happen, then skip breakfast entirely. Breakfast is not mandatory, and in fact you might just be better off without it altogether.
Diets, diets everywhere, and not a bite to eat.
In 1822, according to Dr. Stephan Guyenet, people consumed on average the amount of sugar currently found in a single can of Coke or Sprite every five days. Today, we consume that amount every seven hours,
extreme sugar consumption is frucking us up.
complex carbohydrates. This isn’t because starchy carbs have commitment issues;
slower is always better, since it gives your body a longer and more accurate window of time to respond
there is a time and place for carbohydrates, but it isn’t breakfast.
In 1980, when saturated fat was rising through the ranks toward public enemy number one, only 15 percent of Americans were obese. Today that number is 36 percent.
the gigantic landmark meta-analysis in 2010 that, after a review of data from twenty-one studies that included 347,747 participants, found no evidence that saturated fat increases the risk of heart disease. In case you missed that, let me repeat—no evidence that saturated fat increases heart disease.
