Glymph for the Win
#896

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Crazy Stats from My Oura Ring

In our last +1, we got our brain-washing glymph on. 🧠 Specifically, we started paying more attention to our glymphatic system by eating our last meal earlier. How much earlier? Well, the research says: At least FOUR (!!) hours before bedtime if we want to give our brains the best chance at g...

+1 inspired by Note: The Longevity Paradox

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How to Wash Your Brain

Dr. Steven Gundry is Tony Robbins’ doctor. He’s a former world-class heart surgeon. These days he focuses on longevity. His new book is called The Longevity Paradox. Sub-title: “How to Die Young at a Ripe Old Age.” It’s fantastic. I highly recommend it. The main...

+1 inspired by Note: The Longevity Paradox

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Watering the Things That Matter
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What Needs Some TLC Today?

As we’ve discussed, I’m not the best gardener. Nor am I the handiest of men. (And let’s not forget that I’m pretty bad in the kitchen as well, eh? 🤓) I am slightly embarrassed to admit that my incompetence also extends to taking care of house plants. (Hah.) With apologies to t...

+1 inspired by Note: A Joseph Campbell Companion

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Love & Modern Hērō

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Alarms: Work-Down vs. Wake-Up
#647

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One’s (at Least!) 10x Better than the Other

Not too long ago, we chatted about Roger Federer, LeBron James and Tom Brady and how much those all-time greats prioritized sleep. As you may recall, Brady goes to bed at 8:30 p.m. while Federer and James aim for 12 hours (!!!) of sleep per day so they can show up at their absolute best. (Wow.)...

+1 inspired by Note: The Sleep Revolution

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The Optimal Work-to-Rest Ratio
#644

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50 to 90 minutes ON + 7 to 20 minutes OFF

In Energy 101, we talked about a lot of ways to give our souls the energy they need to help us live our greatest lives. Eating. Moving. Sleeping. Breathing. Meditating. Stuff like that. We also talked ...

+1 inspired by Note: Peak Performance

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Sleeping with Tom Brady
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And Roger Federer and LeBron James

Tom Brady is one of the (if not the) greatest football players of all time. He’s won five Super Bowl Championships and is still dominating at over 40 years old. You know what time he goes to bed at night? 8:30. Then there’s Roger Federer. He’s one of the greatest te...

+1 inspired by Note: Sleep Smarter

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The Ultimate Anabolic (Pseudo)Steroids
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Aka: Training Your Recovery

In our last +1, we talked about The Mystery of the Hairy Fingers and how to alchemize suffering into laughter like a five-year-old. 😜 I briefly mentioned

+1 inspired by Note: The Endurance Handbook

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The 4-Hour Workday
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The Magic Number for Greatness?

In our last +1, we talked about the fact that we need to train our recovery the same way we train our Deep Work. We want to create nice, rhythmic waves in our lives and prioritize rest. One great way to do that? Deep Play. I briefly mentioned the fact that, as

+1 inspired by Note: Rest

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Deep Play
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Have Fun Training Your Recovery!

Continuing our theme of attaining mastery sans the misery, let’s talk about Deep Play. That’s one of the main things Alex Pang talks about in his book

+1 inspired by Note: Rest

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Creativity & Energy

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How Old Would You Be
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… If You Didn’t Know How Old You Were?

In our last +1, I sent out an official invitation to my 100th birthday party. I hope you marked your calendar: May 22, 2074. It’s a Tuesday so I’ll be hammering my 4.5 hours of Deep Work in the AM and plan to go to bed early. So… I’m thinking 3:00 in the afternoon for the festivities. E...

+1 inspired by Note: The Endurance Handbook

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Dare to Be Healthy at 100
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Party Planning + Birthday Invitations

In The Endurance Handbook, Phil Maffetone teaches us how to tap in...

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Sleep & Spartan Training

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Science of Daydreaming
#494

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The Good, The Bad and the Ugly

Did you know there’s actually a science of daydreaming? It’s true. Thank you, awesome researchers. Technically, they describe it as either daydreaming or “mind-wandering” but it’s important stuff. Why? Because this is our ticket to activating the supercomputer-like default mode...

+1 inspired by Note: Bored and Brilliant

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Nappuccino, Anyone?
#489

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Zambonis for Your Brain

I’m typing this right after taking a little napitation. (I literally got up 4 minutes ago. Hah.) It always blows me away how a nap as brief as 6 minutes (!) can reboot your ol’ brain and give you anot...

+1 inspired by Note: When

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Breath Control = Emotional Control
#487

See: Navy SEALs, All Elite Performers, YOU!

Concluding this edition of our breathing series, let’s talk about the fact that BREATH CONTROL = SELF-CONTROL. You know how elite performers ALL (!!!) center themselves for the

+1 inspired by Note: Unbeatable Mind

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Vagal Tone
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The New Sexy (Meet Your 10th Cranial Nerve)

Your 10th cranial nerve starts at the base of your brain and then cruises down to your heart and thru your lungs and down into your gut. It kinda wanders. Which is why it’s called the vagus nerve—which, in Latin, literally means “wanderer.” (It shares a root with words l...

+1 inspired by Note: Love 2.0

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Glymph for the Win #896 Get instant access to all +1's! Join nearly 10,000 members in the 1,000-Day Epic Optimizing Challenge and start optimizing your life today. Join Now

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Got Glymph? #895 Get instant access to all +1's! Join nearly 10,000 members in the 1,000-Day Epic Optimizing Challenge and start optimizing your life today. Join Now

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Watering the Things That Matter #757 Get instant access to all +1's! Join nearly 10,000 members in the 1,000-Day Epic Optimizing Challenge and start optimizing your life today. Join Now

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Alarms: Work-Down vs. Wake-Up #647 Get instant access to all +1's! Join nearly 10,000 members in the 1,000-Day Epic Optimizing Challenge and start optimizing your life today. Join Now

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The Optimal Work-to-Rest Ratio #644 Get instant access to all +1's! Join nearly 10,000 members in the 1,000-Day Epic Optimizing Challenge and start optimizing your life today. Join Now

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Sleeping with Tom Brady #629 Get instant access to all +1's! Join nearly 10,000 members in the 1,000-Day Epic Optimizing Challenge and start optimizing your life today. Join Now

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The Ultimate Anabolic (Pseudo)Steroids #602 Get instant access to all +1's! Join nearly 10,000 members in the 1,000-Day Epic Optimizing Challenge and start optimizing your life today. Join Now

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The 4-Hour Workday #590 Get instant access to all +1's! Join nearly 10,000 members in the 1,000-Day Epic Optimizing Challenge and start optimizing your life today. Join Now

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Deep Play #589 Get instant access to all +1's! Join nearly 10,000 members in the 1,000-Day Epic Optimizing Challenge and start optimizing your life today. Join Now

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How Old Would You Be #568 Get instant access to all +1's! Join nearly 10,000 members in the 1,000-Day Epic Optimizing Challenge and start optimizing your life today. Join Now

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Dare to Be Healthy at 100 #567 Get instant access to all +1's! Join nearly 10,000 members in the 1,000-Day Epic Optimizing Challenge and start optimizing your life today. Join Now

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Science of Daydreaming #494 Get instant access to all +1's! Join nearly 10,000 members in the 1,000-Day Epic Optimizing Challenge and start optimizing your life today. Join Now

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Nappuccino, Anyone? #489 Get instant access to all +1's! Join nearly 10,000 members in the 1,000-Day Epic Optimizing Challenge and start optimizing your life today. Join Now

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Breath Control = Emotional Control #487

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Vagal Tone #483 Get instant access to all +1's! Join nearly 10,000 members in the 1,000-Day Epic Optimizing Challenge and start optimizing your life today. Join Now

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Glymph for the Win
#896

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Got Glymph?
#895

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Watering the Things That Matter
#757

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Alarms: Work-Down vs. Wake-Up
#647

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The Optimal Work-to-Rest Ratio
#644

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Sleeping with Tom Brady
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The Ultimate Anabolic (Pseudo)Steroids
#602

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The 4-Hour Workday
#590

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Deep Play
#589

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How Old Would You Be
#568

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Dare to Be Healthy at 100
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Science of Daydreaming
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Nappuccino, Anyone?
#489

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Breath Control = Emotional Control
#487

Vagal Tone
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