Game Changers by Dave Asprey
Audible with workbook PDF for printing.
Personal notes while performing the action items in the book, adding action items form one Law each day.
How I used this book (2 months sprint):
Find an accountability partner.
Print the workbook PDF.
Listen to one law a day and fill in the actionable items for the day:
Check off what's done.
Research linked resources and decide whether they are worth trying.
Set a date range and detailed plan for the selected actions and resources.
Add linked books to a reading list. Many of them are free on Audible.
Weekly review of previous actions and results. Adjust dates and plans as needed.
When done, celebrate success and take a break before starting the next sprint!
Law 1: Use the Power of No
Breath using full lung capacity. 4 seconds in, 4 seconds hold, 4 seconds out, 4 seconds hold. Repeat a few times.
Take note mentally every time I notice myself making a decision. Was there a way to avoid making this decision by ignoring it, automating it, or asking someone to make it instead?
Go through your closet and put the favourite and/or most compatible stuff in the front.
TODO: Clean-up the rest and add dates
Recommended Listening
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
Law 2: Never Discover Who You Are
Action Items
Find three words that describe your highest, best self and write them down where you’ll see them throughout the day. Or do what Brendon does and set a phone alert to go off three times a day to remind you of these words. Write them down here. Do it now. - Word 1: - Word 2: - Word 3:
Identify your primal inclinations— the things you love that you just can’t help learning about. -
Write down what percentage of your time you spend doing things you hate, things you don’t mind, and things that light your fire. Write them down here. - Percentage of time spent on things that drain me: - Percentage of time spent on things I don’t mind: - Percentage of time spent on things that give me joy, including my primal inclination:
Now do what it takes to shift your ratio to 0:10:90.
Law 2: Audiobooks
Brendon Burchard, High Performance Habits: How Extraordinary People Become That Way
Law 3: When You Say You’ll Try, You Are Lying
Action Items
Ask someone at work and someone at home to call you out when you use weasel words and to fine you a dollar to put into a jar for charity (or the office coffee fund) when you do.
Set your computer’s autocorrect to automatically capitalize or highlight weasel words so you’ll have to change them to more truthful words. It’s amazing how frequent reminders drive behavior change!
Recommended Listening
JJ Virgin, “Fighting for Miracles,” Bulletproof Radio , episode 386
Jack Canfield, “Go Beyond Chicken Soup & Confront Your Fears,” Bulletproof Radio , episode 471
Recommended Reading
JJ Virgin, Miracle Mindset: A Mother, Her Son, and Life’s Hardest Lessons
Jack Canfield with Janet Switzer, The Success Principles: How to Get from Where You Are to Where You Want to Be
Law 4: Even Your False Beliefs Are True
Action Items
Chose one of the methods from this law to figure out which of your beliefs about yourself are actually true. Be extra suspicious about any belief that suggests you “should” be some way or do something, any belief that says you “have to” or “need to,” and any belief that paints people or the world in terms of good and bad. Write down the first three that come to mind: - Belief 1: - Belief 2: - Belief 3: - Meditate on things you believe to be true about yourself and the world around you. Do it either in the morning or at night. - Journal about the things you believe to be true for a half hour once a week. Start today. - Schedule a recurring monthly or weekly appointment with a coach or a therapist who can point out when you believe your own story.
For one week, as you meditate or when you wake up, experiment with repeating and focusing on this phrase and actually summoning the feeling of gratitude: “I’m grateful that there is a conspiracy to make things happen the way they’re supposed to. The universe has my back.” You don’t have to believe it, but do your best to feel it— you’re tricking your nervous system.
Build the habit of listening. The programming most of us have is to think about what we’re going to say next instead of listening to what the other person is saying. The story that drives this habit is one you learn as a child— that when adults are talking, no one will hear you unless you talk right away. The reality we live in now is that if you listen and then speak, everyone will hear you. Choose a friend or colleague who usually has something good to say and commit to consciously not planning what you’re going to say the next time you chat with them. You’ll be surprised by what you learn and what you do end up saying when you don’t plan ahead. Who is the person near you most worth listening to?
Recommended Listening
Vishen Lakhiani, “10 Laws & Four- Letter Words,” Bulletproof Radio , episode 309
Robert Cooper, “Rewiring Your Brain & Creating New Habits,” Bulletproof Radio , episode 261
Gabrielle Bernstein, “Detox Your Thoughts to Supercharge Your Life,” Bulletproof Radio , episode 455
Recommended Reading
Vishen Lakhiani, The Code of the Extraordinary Mind: 10 Unconventional Laws to Redefine Your Life and Succeed on Your O w n Te r m s
Robert K. Cooper, Get Out of Your Own Way: The 5 Keys to Surpassing Everyone’s Expectations
Gabrielle Bernstein, The Universe Has Your Back: Transform Fear to Faith
Law 5: A High IQ Doesn’t Make You
Intelligent, but Learning Does
Action Items
Try one of Jim Kwik’s courses (https://kwiklearning.com) or another speed- reading course so you can literally learn faster.
Teach a summary of this book to a friend, colleagues, your spouse, or your kids, so you’ll remember it all!
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.
Hints:
Do it for at least twenty days, but forty is best.
Do it at least five days a week, when you’re not tired.
You may get stuck for a couple of weeks, but do it anyway.
Do not subvocalize (mutter to yourself) when you’re training so that you’re only activating the right side of your brain.
Push yourself to failure every time— move up a level even if you’re only at 70 to 80 percent at an existing level. The software I recommend does this for you automatically.
Tell a friend or coach you’re going to do Dual N- Back so they can make fun of you when you tell them how annoying it is. It’s like going to the gym every day for a month— accountability helps.
Recommended Listening
Jim Kwik, “Speed Reading, Memory & Superlearning,” Bulletproof Radio , episode 189
Jim Kwik, “Boost Brain Power, Upgrade Your Memory,” Bulletproof Radio , episode 267
Dan Hurley, “The Science of Smart,” Bulletproof Radio , episode 104
Recommended Reading
Dan Hurley, Smarter: The New Science of Building Brain Power
Law 6: Remember Images, Not Words
Action Items
The next time you listen to a podcast or an audiobook, close your eyes and see if you can imagine the pictures that the speaker is trying to draw in your head. Closing your eyes puts you into an alpha brain state, which is conducive to creativity and frees up your visual hardware. (Obviously, do this only when you’re not driving or otherwise engaged!)
Try mind mapping— drawing notes on paper using very few words but illustrating the connections between them.
Consider taking Jim Kwik’s courses on memory at www .jimkwik.com.
Especially if memorizing things is a goal, consider Mattias Ribbing’s online courses (including a free training) at http://www.grandmasterofmemory.com.
Recommended Listening
Mattias Ribbing, “Mastering Memory,” Bulletproof Radio , episode 140
Jim Kwik, “Speed Reading, Memory & Superlearning,” Bulletproof Radio , episode 189
Jim Kwik, “Boost Brain Power, Upgrade Your Memory,” Bulletproof Radio , episode 267
Law 7: Smart Drugs Are Here to Stay
Action Items
Use psychedelic drugs only with intention, supervision, and solid legal advice to make sure you’re not breaking the law. These are powerful tools, not toys. And do it after age twenty- four, after your brain’s prefrontal cortex is fully formed.
If you’re going to microdose anything— from nicotine to LSD or anywhere in between— do your research first and know what you’re getting. Start slow. Don’t break the law. And don’t do it for
the first time before you go onstage, into a big meeting, or even
behind the wheel of a car.Consider trying aniracetam or phenylpiracetam, the entry- level, very safe, quasi- pharmaceutical smart drugs.
Consider a plant- based nootropic to see how it makes you perform. There is real science behind plant- based compounds for cognitive enhancement, but it would take a whole book to write about them all. (I recommend Bulletproof’s Smart Mode because I formulated it, but there are many.)
Ask three people you trust to give you honest feedback about how you behave when you start using any nootropic— one family member, one close friend, and one colleague. Sometimes when you get a lot faster all at once, everyone else seems stupidly slow. You can act like a jerk or get depressed and not know it. These people will be your feedback system. Who will they be? - Family - Friend - Colleague
Recommended Listening
“Mashup of the Titans” with Tim Ferriss, Parts 1 and 2, Bulletproof Radio , episodes 370 and 371
Tim Ferriss, “Smart Drugs, Performance & Biohacking,” Bulletproof Radio , episode 127
“The Birth of LSD” with Stanislav Grof, Father of Transpersonal Psychology, Bulletproof Radio , episode 428
Steven Fowkes, “Increase Your IQ & Your Lifespan for a Dime a Day,” Bulletproof Radio , episode 456
Steve Fowkes, “Hacking Your pH, LED Lighting & Smart Drugs,” Parts 1 and 2, Bulletproof Radio , episodes 94 and 95
Recommended Reading
Michael Pollan, How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, and Transcendence
Law 8: Get Out of Your Head
Action Items
Figure out how you’re going to get into an altered state in an intense experience. Here is a checklist of things I’ve done. Rank the list from what appeals to you most to what appeals least. Then research your top pick and schedule it. Or pick something else entirely. - Attend a medicine ceremony with hallucinogens. - Attend a Vipassana ten- day silent meditation retreat. - Go on a vision quest in the wilderness. - Finally go to Burning Man. - Try holotropic breathing (see the next law). - Attend an intense, five- day 40 Years of Zen neurofeedback retreat (I founded this, so I’m biased). - Consider finding a certified psychedelic- assisted therapist who has 180 hours of training from the California Institute of Integral Studies (www.ciis.edu) or a traditional shamanic practitioner with an authentic training lineage and lots of experience if you decide to try plant medicines.
Recommended Listening
Alberto Villoldo, “Shamanic Biohacker,” Bulletproof Radio , episode 79
“Adventures in Ayahuasca and Psychedelic Medicine” with Dennis McKenna, Bulletproof Radio , episode 329
Rick Doblin, “Healing with Marijuana, MDMA, Psilocybin & Ayahuasca,” Bulletproof Radio , episode 200
Amber Lyon, “Psychedelic Healing & Reset.me,” Bulletproof Radio , episode 143
Recommended Reading
Alberto Villoldo, One Spirit Medicine: Ancient Ways to Ultimate Wellness
Terence McKenna and Dennis McKenna, The Invisible Landscape: Mind, Hallucinogens, and the I Ching
Law 9: The Breath Is the World’s
Most Powerful Drug
Action Items
Consider holotropic breathing— there are local groups or therapists offering it in most cities.
Learn the Ujjayi breath— instructions are at http://www.bulletproof .com/ujjayi.
Try an Art of Living course or a pranayama course.
Recommended Listening
“The Birth of LSD” with Stanislav Grof, Father of Transpersonal Psychology, Bulletproof Radio , episode 428
“How to Breathe Less to Do More” with Patrick McKeown, King of Oxygen, Bulletproof Radio , episode 434
Brandon Routh, “Hacking Hollywood & Avoiding Kryptonite,” Bulletproof Radio , episode 162
Recommended Reading
Stanislav Grof, LSD Psychotherapy (The Healing Potential of Psychedelic Medicine)
Stanislav Grof and Christina Grof, Holotropic Breathwork: A New Approach to Self- Exploration and Therapy
David Perlmutter and Alberto Villoldo, Power Up Your Brain: The Neuroscience of Enlightenment
Law 10: Fear Is the Mind Killer
Action Items
Remember that fear requires time, attachments, and expectations.
Work to stay in the moment by eliminating distractions. (Turn off alerts on your phone, already!)
Rephrase expectations to become preferences. Say “I want” instead of “I need.”
Consider doing a nightly practice, such as the one I do with my kids. At the end of each day, I ask them to list three things they’re grateful for. Then I ask them one thing they failed at today. Failure means “something I worked hard on but didn’t achieve.” Then, if they failed at something that day, I praise them for having worked hard enough to fail. If they had no failures that day, I put on a sad face and tell them that I hope tomorrow will be a better day, one where they push themselves hard enough to fail. If you have kids, try it. If you don’t, try journaling. Write down a failure, not just a misfortune, and recognize that it means you pushed yourself. Congratulate yourself in the journal for taking the risk. It’s amazing how much weight comes off your psyche when you do this even a few times.
Get rejected on purpose! Try a week of rejection therapy— ask for things you think you won’t get every single day until you hear “no.” You’ll quickly learn that people desperately want to help others when given the chance. People are awesome.
Recommended Listening
Ravé Mehta, “Fear & Vulnerability Hacks,” Bulletproof Radio , episode 303
“The World Is Your Petri Dish” with Bruce Lipton, Bulletproof Radio , episode 336
Jia Jiang, “Seeking Rejection, Overcoming Fear, & Entrepreneurship,” Bulletproof Radio , episode 237
Recommended Reading
Bruce H. Lipton, The Biology of Belief: Unleashing the Power of Consciousness, Matter & Miracles
Jia Jiang, Rejection Proof: How I Beat Fear and Became Invincible Through 100 Days of Rejection
Law 11: Average Is the Enemy
Action Items
Ban useless critics on social media so they don’t take you off your mental game. It takes you only one second to do so, but it takes them a lot more time to make up stuff about you. When you do the math that way, you always win.
Before banning them, say a silent “thank-you” first because at least they are talking about your work.
Engage with useful critics both online and offline who genuinely question your work, but don’t add personal insults to the conversation. They have much to teach you. Be sure to thank them, too.
If criticism gets to you, use the emotional stack on page 83. Criticism always touches on either shame or pride. Shame hides sadness, which hides anger or pride, which hides fear, which hides happiness. So figure out what you’re really afraid of, face it, and watch as the criticism loses its power.
Recommended Listening
Daniel Amen, “Alzheimer’s, Brain Food & SPECT Scans,” Bulletproof Radio , episode 227
Daniel Amen, “Reverse the Age of Your Brain,” Bulletproof Radio , episode 444
Gerald Pollack, “It’s Not Liquid, It’s Water,” Bulletproof Radio , episode 304
Recommended Reading
Daniel G. Amen, Change Your Brain, Change Your Life: The Breakthrough Program for Conquering Anxiety, Depression, Obsessiveness, Lack of Focus, Anger, and Memory Problems
Gerald H. Pollack, The Fourth Phase of Water: Beyond Solid, Liquid, and Vapor
Law 12: Don’t Lead a Horse to Water;
Make It Thirsty
Action Items
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.
Develop a caring mind- set— straightforward, thoughtful, accountable, and results driven.
Recommended Listening
Naveen Jain, “Listen to Your Gut & Decide Your Own Destiny,” Bulletproof Radio , episode 452
Subir Chowdhury, “The Most Powerful Business Success Strategies That Make All the Difference,” Bulletproof Radio , episode 419
Recommended Reading
Subir Chowdhury, The Difference: When Good Enough Isn’t Enough
Law 13: Don’t Push Your Limits for Too Long
Action Items
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:
Write down the top three things that give the most energy to your life:
What percentage of your time do you spend on the things that suck energy?
What percentage of your time do you spend on the things that generate energy?
What are the things that suck your energy and feel like threats to your nervous system? Which of these things that suck your energy can you simply stop doing?
What is the easiest thing you can do to convince someone else to do one of the energy-suckers that make you weak? Whom will you ask to do it?
Prioritize daily self- care even (or especially) if you spend much of your time caring for others. (Yes, this means you, moms.) Schedule it the same way you would a dentist appointment or a job interview. - How much time every day will you allocate to self- care? - What time of day will you do it?
Write down a weekly and a monthly recovery task that takes more time, and schedule them for the next six months. Open your calendar. Do it now. - Weekly recovery task:
Monthly recovery task:
Write down your thirty- , sixty- , and ninety- day goals, and then weigh all new requests for your time against those goals. Say no to anything that isn’t aligned with your goals, or get someone else to do it. You’re going to need a journal to do this one.
When will you write them down?
Where will you write them down?
Have you put time on your calendar to write them down?
Recommended Listening
Dr. Izabella Wentz, “Hashimoto’s Thyroiditis & the Root Cause,” Bulletproof Radio , episode 256
Mark Bell and Chris Bell, “Bigger, Stronger, Faster,” Bulletproof Radio , episode 432
Genpo Roshi, “Learn How to Meditate from a Zen Buddhist Pr iest,” Bulletproof Radio , episode 425
Pedram Shojai, “The Urban Monk,” Bulletproof Radio , episode 283
Recommended Reading
Izabella Wentz, Hashimoto’s Protocol: A 90-Day Plan for Reversing Thyroid Symptoms and Getting Your Life Back
Dennis Genpo Merzel, Spitting Out the Bones: A Zen Master’s 45 Year Journey
Pedram Shojai, The Art of Stopping Time: Practical Mindfulness for Busy People
Law 14: Miracles Are Possible
Only in the Morning
Action Items
Begin a daily practice of doing something meaningful right after you wake up. Try journaling, meditating, doing visualizations, or writing down goals. Find out what works best for you.
Put your phone into airplane mode before you go to bed, and keep it on airplane mode until you’re done with your morning practice.
When you feel an urge to vent, complain, or think negative thoughts, seek forgiveness right away. If you don’t find it, set a timer for five minutes and let loose. When the time is up, go back to being productive.
Recommended Listening Hal Elrod, “Be Happier, Healthier & More Productive,” Bulletproof Radio , episode 176
Recommended Reading
Hal Elrod, The Miracle Morning: The Not- So- Obvious Secret Guaranteed to Transform Your Life (Before 8AM)
Law 15: Stop Thinking with What’s in Your Pants
Action Items
If you are a woman, identify your love window and see if John’s findings are apparent in your life. Share the dates with your partner, and ask your partner to set up a date.
If you are a man, see if John’s testosterone comments ring true for you. If you are with a woman, ask her when her love window starts, and set up a date!
Chart your sexual activity along with your overall life satisfaction to see how your orgasms affect your energy, happiness, and productivity.
If you are a man, boost your testosterone level by having less frequent orgasms, doing high- intensity exercise, reducing your sugar intake, increasing your intake of healthy fats, and even (nicely) retreating from your partner when necessary.
Recommended Listening
John Gray, “Addiction, Sexuality, & ADD,” Bulletproof Radio , episode 222
John Gray, “Beyond Mars & Venus: Tips That Truly Bring Men and Women Together,” Bulletproof Radio , episode 414
Christopher Ryan, “Sex, Sex Culture & Sex at Dawn,” Bulletproof Radio , episode 52
Neil Strauss, “Relationship Hacks for Dealing with Conflicts, Monogamy, Sex & Communication with the Opposite Sex,” Bulletproof Radio , episode 406
Recommended Reading
John Gray, Beyond Mars and Venus: Relationship Skills for Today’s Complex World
Christopher Ryan and Cacilda Jetha, Sex at Dawn: How We Mate, Why We Stray, and What It Means for Modern Relationships
Law 16: Never Underestimate the
Power of a Female Orgasm
Action Items
If you are a woman, your orgasms are the key to a healthier and longer life and a not entirely unpleasant way of achieving those goals.
If you are suffering from low libido, make sure to do Kegel exercises regularly to boost sexual desire.
If you are a woman’s partner, pay attention to her pleasure so you can grow old together.
Recommended Listening
Emily Morse (Sex with Emily), “Orgasms, Kegels & Sexology,” Bulletproof Radio , episode 233
Emily Morse, “Hack Your Way to a Better Sex Life,” Bulletproof Radio , episode 373
Jolene Brighten, “On Women’s Health, Post– Birth Control Syndrome, and Brain Injuries,” Bulletproof Radio , episode 415
“Hugs from Dr. Love” with Paul Zak, Bulletproof Radio , episode 334
Law 17: Go Off Script During Fairy- Tale Sex
Action Items
If (and only if) it appeals to you, try orgasmic meditation, BDSM, or anything else safe and consensual that your body truly desires to see if it helps you access a flow state.
Ask yourself what you really want in the bedroom and ask your partner for it, even if it’s scary.
Think about how you can stop making sex routine and introduce an element of the unknown to your lovemaking. The result is likely to be a more powerful connection with your partner and perhaps an otherworldly experience.
Recommended Listening
“50 Shades of Dave” with Mistress Natalie, Bulletproof Radio , episode 341
Eli Block, “One Taste, Orgasmic Meditation & Flow State,” Bulletproof Radio , episode 254
Geoffrey Miller, “Sex, Power, and Domination,” Bulletproof Radio , episode 138
Law 18: Use Sex to Get the Best Drugs
Action Items
Try quitting porn for a month; if it’s difficult to do, quit it for another month.
Prioritize calming your limbic system through regular meditation, orgasmic meditation, or regular orgasms with a partner.
Recommended Listening
Bill Harris, “Make Bad Decisions? Blame Dopamine,” Bulletproof Radio , episode 362
Pooja Lakshmin, “Orgasmic Meditation & Sex Life Hacking,” Bulletproof Radio , episode 60
“Sleep, Sex & Tech at the Bulletproof Conference,” Bulletproof Radio , episode 327
Law 19: Waking Up Early Does
Not Make You a Good Person
Action Items
Figure out your chronotype by going to sleep and waking up when you feel like it for a week or by taking Dr. Breus’s quiz at http://www.thepowerofwhenquiz.com.
Consider red- light LED therapy such as Joovv before bed and in the morning— it works!
Consider using TrueDark glasses or light therapy devices that go beyond red.
Do everything you can to shift your daily schedule so you are stacking the deck in your favor and doing things when you are biologically primed to do them.
Make sure you get adequate sunlight during the day, and block all artificial light at night to start experiencing dramatically better quality, more efficient sleep.
Don’t eat after dark!
Recommended Listening
“Lions, Dolphins and Bears, Oh My!” with Dr. Michael Breus, Bulletproof Radio , episode 344
Jonathan Wisor, “Hack Your Sleep,” Bulletproof Radio , episode 31
“Owning Your Testosterone” with John Romaniello, Bulletproof Radio , episode 340
Satchin Panda, “Light, Dark, and Your Belly,” Parts 1 and 2, Bulletproof Radio , episodes 466 and 477
Recommended Reading
Michael Breus, The Power of When: Discover Your Chronotype— and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More
Satchin Panda, The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight
Law 20: High- Quality Sleep
Is Better than More Sleep
Action Items
Start tracking your sleep to find out if you’re waking up at night without realizing it.
Adjust the incline of your bed so that your head is elevated 10 to 30 degrees.
Get an awesome mattress (without flame retardants or formaldehyde).
Try sleeping on a thin, hard foam pad for a month (I recommend 1-inch- thick high- quality neoprene in 80-by-48-inch sheets, which cost about $150).
Experiment with a bite guard that helps position your jaw properly.
Try Night Shift if you believe you are suffering from sleep apnea.
At the very least, stop sleeping on your back!
Recommended Listening
Phillip Westbrook and Dan Levendowski, “Sleep for Performance,” Bulletproof Radio , episode 129
Dwight Jennings, “A Live Look at Bite Realignment & How TMJ Impedes Performance,” Bulletproof Radio , episode 182
Law 21: Go to Sleep Before Your Wake- up Call
Action Items
For one week, force yourself to go to sleep an hour earlier than normal and see how much better you feel the next day.
Go through your calendar and cancel meetings and events that are not critical to your mission and at which your attendance isn’t mandator y.
Replace those appointments with personal time to recharge, recover, and refuel.
Recommended Listening
“Arianna Huffington Is Thriving,” Bulletproof Radio , episode 133
Arianna Huffington, “Preventing Burnout & Recharging Your Batteries,” Bulletproof Radio , episode 384
Recommended Reading
Arianna Huffington, Thrive: The Third Metric to Redefining Success and Creating a Life of Well- Being, Wisdom, and Wonder
Law 22: Don’t Run Until You Can Walk
Action Items
Work with a functional movement coach to undo incorrect movement patterns. Functional Movement Systems (www .functionalmovement.com) is a good place to start.
Get an adjustable standing desk so you can both sit and stand every day (I use http://www.standdesk.co)..)
Try the Egoscue method of exercise (www.egoscue.com) to improve your posture, minimize pain, and enhance your performance.
Recommended Listening
Kelly Starrett, “Bulletproof Your Mobility & Performance,” Bulletproof Radio , episode 43
Kelly Starrett, “Systems Thinking, Movement, and Running,” Bulletproof Radio , episode 156
BJ Baker, “Primal Movements,” Bulletproof Radio , episode 93
Doug McGuff, “Body by Science,” Bulletproof Radio , episode 364
“Mastering Posture, Pain & Performance in 4 Minutes a Day with Egoscue,” Bulletproof Radio , episode 429
John Amaral, “Listen to the Force: Upgrade Your Life,” Bulletproof Radio , episode 462
Recommended Reading
Kelly Starrett with Glen Cordoza, Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
Doug McGiff and John Little, Body by Science: A Research- Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week
Law 23: Strong Muscles Make
You Smarter and Younger
Action Items
Take a lesson from the leaves: if you are still too much, sit too much, and don’t move, you will wither and die; but if you move naturally and freely, you will flourish.
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.
Recommended Listening
Charles Poliquin, “Aerobic Exercise May Be Destroying Your Body, Weightlifting Can Save It,” Bulletproof Radio , episode 378
Mark Sisson, “Get Primal on Your Cardio,” Bulletproof Radio , epi so de 314
Bill Sears, “How to Avoid & Fix the Damaging Effects of Diet- Induced Inflammation,” Bulletproof Radio , episode 397
Recommended Reading:
Mark Sisson, The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy
Law 24: Flexible People Kick More Ass
Action Items Try a few types of yoga (tight pants optional) to see what works and what teachers resonate with you. Ashtanga, Vinyasa, or “flow,” yoga, and Iyengar are common forms to try.
Recommended Listening
Mark Divine, “Becoming a Bulletproof Warrior,” Bulletproof Radio , episode 38
Mark Divine, “Downward Dog like a Real Life Warrior One,” Bulletproof Radio , episode 319
Recommended Reading
Mark Divine with Catherine Divine, Kokoro Yoga: Maximize Your Human Potential and Develop the Spirit of a Warrior
Law 25: Make Sure You’re
Really Hungry for Food
Action Items
Pay attention to what you eat and drink when you’re uncomfortable.
Try logging what you eat using an app that doesn’t track calories (calorie tracking in apps is largely fictional). Rise Up + Recover is a good app if you already know you are an emotional eater
because it lets you track emotions when you eat. YouAte is an
app that lets you take photos of food so you can look back and
see if you’re actually eating what you tell yourself you are.Consider following Cynthia Pasquella- Garcia’s program or another personal development program that appeals to you.
Think about seeing a therapist if you don’t know what you’re hungr y for.
Recommended Listening
Cynthia Pasquella- Garcia, “Transformational Nutrition: Why Food Isn’t the Only Source of Nourishment,” Bulletproof Radio , episode 433
“Dinner and a Side of Spirituality” with Cynthia Pasquella- Garcia, Bulletproof Radio , episode 328
Marc David, “The Psychology of Eating,” Bulletproof Radio , e pi s o de 114
Law 26: Don’t Eat like a Caveman,
Eat like Your Grandma
Action Items
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, not for cooking.
Adjust your diet if you get hungry within five hours of eating.
Order a VIOME test, the best way to see what your food is doing to your gut bacteria. Jan 18 update:
Viome is offering 20% off site-wide on all Intelligence Tests and Solutions Bundles. Use code RESOLUTION at checkout.
Consume more omega-3s and fish oils, but don’t go nuts.
Get adequate but not excessive protein from healthy animals or high- leucine vegetables, about 0.5 grams per pound of body weight, or up to 0.8 grams if you are looking to build muscle.
Eat a lot more herbs, spices, coffee, tea, chocolate, and colored veggies to get more polyphenols. Consider a high- quality supplement to get even more. (I use Polyphenomenal because I created it!)
Recommended Listening
Barry Sears, “Fertility & Food, Flavonoids & Inflammation,” Bulletproof Radio , episode 300
“Vegetable Oil, the Silent Killer” with Dr. Cate Shanahan, Bulletproof Radio , episode 376
Mark Hyman, “Meat Is the New Ketchup,” Bulletproof Radio , episode 288
Nina Teicholz, “Saturated Fats & the Soft Science on Fat,” Bulletproof Radio , episode 149
Recommended Reading
Barry Sears, Mastering the Zone: The Next Step in Achieving SuperHealth and Permanent Fat Loss
Catherine Shanahan, Deep Nutrition: Why Your Genes Need Tra d iti o n al Fo o d
Mark Hyman, Eat Fat, Get Thin: Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health
Nina Teicholz, The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet
Law 27: Feed the Little Bastards in Your Gut
Action Items
Eat some fiber or resistant starch and lots of vegetables at each meal.
Focus on whole, unprocessed, organic foods, and skip meat if it is not organic and grass fed.
Avoid antibiotics whenever possible, as well as meat and other products from animals that were fed antibiotics.
Eat fermented foods that agree with you.
Recommended Listening
David Perlmutter, “Autism, Alzheimer’s & the Gut Microbiome,” Bulletproof Radio , episode 250
“Connecting Your Gut and Your Brain” with David Perlmutter, Bulletproof Radio , episode 359
Recommended Reading
David Perlmutter with Kristin Loberg, Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain— for Life
Law 28: If You Get Toxins from Only Nature,
You Can Get Nutrients from Only Food
Action Items
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.
Supplement with polyphenols extracted from plants.
Consider seeing a functional medicine doctor to get your nutrient levels tested.
Look for supplement formulas designed to deliver the results you’re seeking, and try them to see if they work for you.
Recommended Listening
Bill Andrews, “The Man Who Would Stop Time,” Bulletproof Radio , episode 10
Kate Rhéaume- Bleue, “The Power of Vitamin K2,” Bulletproof Radio , episode 106
William J. Walsh, “Gain Control of Your Biochemistry,” Bulletproof Radio , episode 132
Elissa Epel, “Age Backwards by Hacking Your Telomeres with Stress,” Bulletproof Radio , episode 436
Recommended Reading
William J. Walsh, Nutrient Power: Heal Your Biochemistry and Heal Your Brain
Elizabeth Blackburn and Elissa Epel, The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer
Law 29: Track It to Hack It
Action Items
Track your sleep using a sleep tracker such as the Oura ring. Do less intense training or fasting on days when you slept like crap the night before, and go hard on the days when you’re at full power.
If you don’t have a sleep tracker, use your onboard sensors instead. On a sheet of paper rate your sleep on a scale of 1 to 10 when you first wake up. Base the score on how good you feel, how stiff you are, how anxious you are, and how easy it was to wake up.
Stop using toys to track the number of steps you take per day or fictional “calories burned” metrics. They distract you from the useful data you want: heart rate, heart rate variability, temperature, and sleep quality. Knowing those will change your life.
If it’s in your budget, a full panel of health metrics from your functional medicine doctor is a great investment. Ask for all hormones, full thyroid, inflammation markers, and nutrient analysis, plus whatever else your doctor thinks is helpful.
Recommended Listening
William Davis, “How the Health Care System Keeps You Sick & What You Can Do to Change It!,” Bulletproof Radio , episode 402
“Hack Your Chronotype to Improve Sleep & Recovery by Wearing a Ring,” Bulletproof Radio , episode 437
Naveen Jain, “Listen to Your Gut & Decide Your Own Destiny,” Bulletproof Radio , episode 452
Recommended Reading
William Davis, Undoctored: Why Health Care Has Failed You and How You Can Become Smarter than Your Doctor
Law 30: What Doesn’t Kill
You Makes You Stronger
Action Items
Switch to high- intensity interval training (either sprints or heavy lifting) followed by high- quality recovery and sleep to see more returns on less exercise.
When your data show that you are stressed, avoid putting additional stress on your body.
When you have exceeded your stress threshold, recover like a boss. Consider IV nutrients. Get a massage. Try cryotherapy. Go to a sauna. Watch a movie!
Recommended Listening
Ron Hunninghake, “Vitamin C Is Taking the Fight to the Big ‘C,’ ” Bulletproof Radio , episode 379
Erin Oprea, “Tabatas: Like Getting HIIT by a 4×4,” Bulletproof Radio , episode 313
Law 31: Heal like Wolverine,
Age like Benjamin Button
Action Items
What are your three most significant accidents or injuries you recall right now?
Do you experience any lingering pain or stiffness or lack of mobility in any of those areas? If so, it’s time to get hacking until they’re back to full strength.
If you have chronic pain in a part of the body that’s never been injured, it may be the result of an unresolved emotional trauma. Revisit the laws in this book about healing from trauma for guidance.
Recommended Listening
Matt Cook, “Everything There Is to Know About Stem Cells,” Bulletproof Radio , episode 512
“The Healing Powers of Stem Cells” with Dr. Harry Adelson, Bulletproof Radio , episode 332
Harry Adelson, “The Real Deal on Stem Cell Therapy for Pain Conditions,” Bulletproof Radio , episode 412
Amy Killen, “Treating & Curing Erectile Dysfunction with Stem Cell Therapy,” Bulletproof Radio , episode 407
Law 32: You Can Put a Price Tag on Happiness
Action Items
If your basic needs are met, stop seeking. Money won’t make you happy. What annual income do you actually need to have your needs met?^
What would you do if you made twice that amount tomorrow?
That’s a good hint about what makes you happy. Start doing more of that now!
If you’ve been lucky enough to secure a nest egg, protect it with your life. Get help managing it carefully, and focus on leveraging your nonfinancial assets to achieve interest payments in joy, not dollars.
Focus on the journey, not the destination. If you don’t enjoy yourself along the way, you won’t be happy when you get there, either.
Recommended Listening
Genpo Roshi, “Learn How to Meditate from a Zen Buddhist Pr iest,” Bulletproof Radio , episode 425
Jay Abraham, “Biohacking Secrets for Success from the Greatest Executive Coach & Marketing Strategist in the World,” Bulletproof Radio , episode 396
Jay Abraham’s miniseries of interviews with me at The Abraham Group, http://www.abraham.com
Recommended Reading
Dennis Genpo Merzel, Big Mind Big Heart: Finding Your Way
Jay Abraham, Getting Everything You Can Out of All You’ve Got: 21 Ways You Can Out- Think, Out- Perform, and Out- Earn the Competition
Law 33: Wealth Is a Symptom of Happiness
Action Items
Set new means goals by asking yourself these questions to determine your end goals: - What do I want to experience? - How do I want to grow? - How do I want to contribute to the world around me?
Recommended Listening Vishen Lakhiani, “10 Laws & Four- Letter Words,” Bulletproof Radio , episode 309
Recommended Reading
Vishen Lakhiani, The Code of the Extraordinary Mind: 10 Unconventional Laws to Redefine Your Life and Succeed on Your O w n Te r m s
Law 34: The Less You Have, the More You Gain
Action Items
Make a commitment to getting rid of at least one item every day for the next thirty days.
When going through items, ask yourself, “Does this add value to my life? ”
Explore choiceism by eliminating items and responsibilities that constantly force you to make decisions.
Recommended Listening
“Minimalism: Living a Richer Life with Less” featuring The Minimalist, Bulletproof Radio , episode 372
“How Giving Away All His Possessions & Living like a Nomad Made Millionaire James Altucher Happier & More Successful,” Bulletproof Radio , episode 405
Recommended Reading
Joshua Fields Millburn and Ryan Nicodemus, Minimalism: Live a Meaningful Life
James Altucher and Claudia Azula Altucher, The Power of No: Because One Little Word Can Bring Health, Abundance, and Happiness
Law 35: Get High With a Little
Help from Your Friends
Action Items
Shake less, hug more. Physical contact stimulates oxytocin release.
Schedule a massage to raise your oxytocin.
Videoconference instead of calling when you can.
Take the time to meet face- to- face when you can.
Recommended Listening
“Hugs from Dr. Love” with Paul Zak, Bulletproof Radio , episode 334
Lindsey Berkson, “How Our Toxic Environment Is Impacting Our Sexy Brains and Hormones,” Bulletproof Radio , episode 418
Recommended Reading
Paul J. Zak, Trust Factor: The Science of Creating High- Performance Companies
Law 36: You Are a Reflection of Your Community
Action Items
Set goals that reflect your desire to impact the world in a way that’s ten times greater than you are now.
Ask yourself whom you want to be a hero to and what those people need. This will help you determine your moon shot— your big, bold goal.
Actively seek out people who challenge you to think differently and bigger, and spend more time with them.
Recommended Listening
Tony Robbins and Peter Diamandis, “Special Podcast, Live from the Genius Network,” Bulletproof Radio , episode 306
Peter Diamandis, Part 1, “The Space Episode,” Bulletproof Radio , episode 448
Peter Diamandis, Part 2, “What the Hell Is a Moon Shot?,” Bulletproof Radio , episode 449
JP Sears, “Using Humor & Sarcasm to Improve Your Life, Revitalize Mitochondria & Defeat Self- Sabotage,” Bulletproof Radio , episode 393
Recommended Reading
Tony Robbins, Unshakeable: Your Financial Freedom Playbook
Peter H. Diamandis and Steven Kotler, Abundance: The Future Is Better Than You Think
JP Sears, How to Be Ultra Spiritual: 12^1 / 2 Steps to Spiritual Superiority
Law 37: No Relationship Is an Island
Action Items
Ask yourself how happy you are in your current relationship. If it’s making you miserable, it is hindering your performance. Either invest in fixing it or redirect your energy elsewhere.
List three couples who inspire you. Don’t know any? Start paying attention until you find some. - - -
Are you in a community that supports the type of relationship you have or are looking for? If not, start with finding your community as a strategy for improving— or starting— a world- class relationship.
Recommended Listening
Christopher Ryan, “Sex, Sex Culture & Sex at Dawn,” Bulletproof Radio , episode 52
Neil Strauss, “Relationship Hacks for Dealing with Conflicts, Monogamy, Sex & Communication with the Opposite Sex,” Bulletproof Radio , episode 406
“Sex, Marriage, and Business: Relationship Therapy” with Esther Perel, Bulletproof Radio , episode 456
John Gray, “Beyond Mars and Venus: Tips That Truly Bring Men and Women Together,” Bulletproof Radio , episode 414
John Gray, “Addiction, Sexuality & ADD,” Bulletproof Radio , episode 222
Genpo Roshi, “Learn How to Meditate from a Zen Buddhist Pr iest,” Bulletproof Radio , episode 425
“Make Bad Decisions? Blame Dopamine” with Bill Harris, Bulletproof Radio , episode 362
Recommended Reading
Christopher Ryan and Cacilda Jetha, Sex at Dawn: How We Mate, Why We Stray, and What It Means for Modern Relationships
Esther Perel, The State of Affairs: Rethinking Infidelity
Law 38: Own the Voice in Your Head
Action Items
Find a meditation class online or in person. Sign up!
Some tools I like:
10% Happier meditation app from Dan Harris at http://www.10percenthappier.com.
Energy For Success meditation from Dr. Barry Morguelan at http://www.energyforsuccess.com (it’s playing in the background as I type this).
For the first month, commit to doing at least five minutes of meditation every day. More is better. Just build the habit, and you’ll naturally find the right type and amount for you.
Recommended Listening
Bill Harris, “Hacking Meditation with Holosync,” Bulletproof Radio , episode 186
Vishen Lakhiani, “10 Laws and Four- Letter Words,” Bulletproof Radio , episode 309
“Mind, Buddha, Spirit” with Dan Harris, Bulletproof Radio , episode 343
Barry Morguelan, “The Ancient Energy Discipline That Stimulates Healing and Vitality,” Bulletproof Radio , episode 413
Recommended Reading
Dan Harris, 10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self- Help That Actually Works— A True Story
Vishen Lakhiani, The Code of the Extraordinary Mind: 10 Unconventional Laws to Redefine Your Life and Succeed on Your O w n Te r m s
Law 39: Hijack Your Body’s Attention
Action Items
Finish your morning shower with thirty seconds or more of cold water. Work up to it if you need to. Let the water hit your face and chest for maximum benefits.
Practice a “balancing breath” for a few minutes a day, ideally before meditating.
Law 39: Audiobooks
1 credit: Wim Hof Method
Scott Carney, What Doesn’t Kill Us: How Freezing Water, Extreme Altitude, and Environmental Conditioning Will Renew Our Lost Evolutionary Strength
Law 40: Hurry! Meditate Faster
Action Items
Sign up for a meditation class, already. It’s not that hard.
Measure or train your heart rate variability. I use HeartMath for training and the Oura ring for monitoring my HRV while I’m asleep.
Try other meditation hacks, for example light- sound goggles, Bill Harris’s Centerpointe soundtracks, and/or TrueDark twilight glasses (disclosure: I helped to start TrueDark and am an investor). Do whatever it takes. There is value in unassisted meditation, but the tech will help you get it faster.
Consider going to http://www.40yearsofzen.com to get your EEG work done.
Recommended Listening
“Lyme Disease, Heart Rate Variability & Skincare,” Bulletproof Radio , episode 297
Eric Langshur, “Be a Boss with Your Brain, Heart & Gut,” Bulletproof Radio , episode 457
Law 41: Make Your Environment Less
like a Farm and More like a Zoo
Action Items
Get some indoor plants. (Be sure to get organic plants without pesticide on them and control for mold growth in the soil. I use Homebiotic spray, which contains natural soil bacteria that combat indoor fungus.)
Go for a hike in nature every time you travel.
List three ways you can make your environment more like a zoo than a farm: - - -
Recommended Listening
Daniel Vitalis, “ReWild Yourself!,” Bulletproof Radio , episode 141
Zach Bush, “Eat Dirt: The Secret to a Healthy Microbiome,” Bulletproof Radio , episode 458
Law 42: Allow Your Body to
Make Its Own Sunscreen
Action Items
Choose organic foods that have not been exposed to glyphosate.
Get adequate exposure to the sun— twenty minutes a day
without sunscreen and without glasses of any type (glasses block
the sun’s UV rays). Listen to a podcast, go for a walk, make a
call, or meditate during that time so you get a bigger return on
the investment of your time.Consider supplementing with vitamins D, K2, and A. Be sure to get tested first so that you know the appropriate dosage to take. Wild salmon and egg yolks are good nutritional sources of vitamin D, but they don’t come close to the dose in supplements.
Spend a week in a sunny place in the middle of the winter if you live somewhere with dark winters.
Consider light therapy if you feel even slightly less energy during the winter months.
Recommended Listening
Stephanie Seneff, “Glyphosate Toxicity, Lower Cholesterol Naturally & Get Off Statins,” Bulletproof Radio , episode 238
Joseph Mercola, “The Real Dangers of Electric Devices and EMFs,” Bulletproof Radio , episode 424
Steven Fowkes, “Hacking Your pH, LED Lighting, and Smart Drugs,” Part 1, Bulletproof Radio , episode 94
Recommended Reading
T. S. Wiley with Bent Formby, Lights Out: Sleep, Sugar, and Survival
Joseph Mercola, Effortless Healing: 9 Simple Ways to Sidestep Illness, Shed Excess Weight, and Help Your Body Fix Itself
Law 43: Bathe in the Forest Instead of the Tub
Action Items
Let your kids play in the dirt. Better yet, join them.
Take a walk in nature once a week. Increase your return by adding community (bring friends!).
Eliminate antibacterial cleansers and bleach.
Bring potted plants (including dirt!) into your home to benefit from soil bacteria.
Recommended Listening
“Talking Dirty About Spiritual Plants and Microbial Biodiversity,” Bulletproof Radio , episode 426
Evan Brand, “Forest Bathing, Repairing Your Vision & Adaptogens,” Bulletproof Radio , episode 268
Zach Bush, “Eat Dirt: The Secret to a Healthy Microbiome,” Bulletproof Radio , episode 458
Recommended Reading
Maya Shetreat- Klein, The Dirt Cure: Healthy Food, Healthy Gut, Happy Child
Law 44: Gratitude Is Stronger than Fear
Action Items
Stop putting yourself into a stressed state by anticipating problems before they occur (worrying). If you sense this happening, work on going to your “happy place.”
Do something kind for someone else every day to improve your vagal tone.
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. - - -
Speak in a calming, more soothing voice when you want to turn off the fight- or- flight response in yourself or others.
Listen to high- energy music when you need the energy— but if you’re already stressed, focus on music with calm voices.
Recommended Listening
Stephen Porges, “The Polyvagal Theory & the Vagal Nerve,” Bulletproof Radio , episode 264
Elissa Epel, “Age Backwards by Hacking Your Telomeres with Stress,” Bulletproof Radio , episode 436
Recommended Reading
Stephen W. Porges, The Pocket Guide to the Polyvagal Theory: The Transformative Power of Feeling Safe
Elizabeth Blackburn and Elissa Epel, The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer
Law 45: Forgive, but Don’t Be Sorry
Action Items
Think about the worst thing that has ever happened to you and come up with one good thing that came from it:
What is one limiting story you absolutely believe to be true about yourself or the world?
Can you imagine one thing that would make the story not true, at least one time? If the answer is yes, stop believing the story. If the answer is no, keep digging or ask a close friend for his or her take. Self- limiting stories are never, ever real.
Make a list of people or things you hold a grudge toward:
, , , , , , , ,
Those grudges are costing you energy, causing you pain, and not affecting the other party at all. Find gratitude and seek forgiveness for everyone on this list, and watch your limits fall away.
Recommended Listening
Alberto Villoldo, “Brain Hacking & One Spirit Medicine,” Bulletproof Radio , episode 220
Gabrielle Bernstein, “Detox Your Thoughts to Supercharge Your Life,” Bulletproof Radio , episode 455
“Address Invisible Patterns, Find Joy in Solving Problems & Other Lessons with the Founder of TOMS Shoes,” Bulletproof Radio , episode 442
“Mashup of the Titans” with Tim Ferriss, Parts 1 and 2, Bulletproof Radio , episodes 370 and 371
Tim Ferriss, “The Tim Ferriss Experiment,” Bulletproof Radio , episode 215
Tony Robbins and Peter Diamandis, “Special Podcast, Live from the Genius Network,” Bulletproof Radio , episode 306
Recommended Reading
Tony Robbins, Awaken the Giant Within: How to Take Immediate Control of Your Mental, Emotional, Physical and Financial Destiny!
Peter H. Diamandis and Steven Kotler, Abundance: The Future Is Better than You Think
Law 46: Use the Tools of Gratitude
Action Items
What are the three most appealing tools of gratitude from this section? - - -
Now try them!
Recommended Listening
UJ Ramdas, “Success and Gratitude,” Bulletproof Radio , episode 80
Tony Robbins and Peter Diamandis, “Special Podcast, Live from the Genius Network,” Bulletproof Radio , episode 306
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