Name: How To Gain Back 15 Hours A Week With These Smart Hacks | Vishen Lakhiani
Uploaded: 2020-03-23T07:10:33.000Z
Duration: 10 min 43 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

What if you could add an extra 30 days to your year every single year?

Adverbs of degree

What I'm about to show you is a highly optimized health and wellbeing ritual, something that involves meditation, eating, exercise, sleep but done in such a way where, no matter how busy you are, you're able to get the benefits of these practices while saving 15 hours a week.

It's saving 60 hours a month that it's 720 hours a year, or 30 extra days off your life every year given back to you.

And the reason I designed this routine is because I am ridiculously busy.

This is what my calendar looks like in an average week.

In the next 45 days, I'm about to travel to seven different countries.

I'm writing two books, producing four online programs and running mind Valley projects all across the world.

And then I have these two people in my lives about that brat.

So as a single dad, doing all of this stuff can be really overwhelming, so I needed to find a way to get my health and wellbeing practices done right now, I know these practices work because I've bean changing and evolving very rapidly over the last few years.

You'll see that I'm getting healthier and fitter as I get older, even when my life increases and complexity.

So let's get started with these practices.

So the first thing I do is I checked my sleep using my sleep tracking or a ring.

So the reason I'm so diligent about my sleep is because sleep is one of the things we most forget in more than like when it comes to making ourselves healthy.

I tracked everything about my sleep and with the data I get from my aura device and my iPhone, I know exactly what I'm doing, right or wrong to allow me to have the best sleep possible.

Not all sleep is equal, and many people can lie in bed for seven and 1/2 hours, but not get optimal sleep.

Now, when you can optimize the way you sleep and do it scientifically, you wake up feeling so down refreshed, and you're ready to go through the day at a whole different level.

So by optimizing my sleep this way, I estimate that I'm saving about half an hour every single day.

I may sleep seven hours, but I'm getting about seven a half hours of sleep.

And that's not even counting the fact that my brain and my body are healthier because I'm able to access a higher ratio off deep rejuvenating sleep during my hours in bed.

Now, after checking my sleep stats, I take off my or a ring, and the next thing I do is I go into meditation.

The meditation I use is the six face meditation, which I designed myself.

Many of you don't know this about me, but I was a meditation teacher for five years before I went on to start Mine Valley.

So meditation is my thing, and the six face was created based on everything I learned about meditation and putting it into an optimized stack.

So you get the most out of your meditation.

Now I do the six face in the following way.

I first put on headphones and I power up the mind Valley meditation app on bona, the official home for the Six face.

So you're going to choose six Face on the old bon app and the beautiful thing about the old Wanna apples that you can play different background sounds with six face meditation.

This allows you to customize the background track over my voice to choose a background sound you like, whether it's jazz or the sound of waterfalls or by normal beat.

Then the entire meditation takes a mere 20 minutes, and you go through all the most optimized states of being so that you show up in your best form every day.

Now, by meditating this way, I estimate that I saved myself three and 1/2 hours a week off useless meditation, and at the same time it optimizes my performance every single day.

So people think of breakfast as one thing.

There's breakfast as ritual breakfast as fuel and no breakfast at all.

Now, on weekends, I have breakfast as ritual.

So I have my elaborate breakfast and I have my company by my side.

But very often the kids have gone to school.

I'm all alone by myself and all I want to do is rapidly consumed something.

That's when I look at breakfast s fuel and this is what it involves.

I'm not putting all of this in my body in any given day.

Rather, what I'm doing is I'm looking at the supplement stack and based on what I know what my body needs.

I'm creating an optimized stack off breakfast supplements.

But what I need to do that day breakfast s fuel is an interesting idea because our bodies need variety.

And based on what we're trying to accomplish in a given day, whether we need to optimize for cognitive functioning all optimized for muscle growth, we need to give our body what it needs.

A good thing about breakfast for fuel is just how efficient it is.

I get to make consume my breakfast in under five minutes.

But now let's talk about no breakfast at all.

A lot of people, not if you practice intimate and fasting intimate and fasting essentially gives your body a break from the requirements of needs to die.

What this means is that after completing my previous meal at 8:30 p.m. The previous night, I skipped breakfast the next day and do not eat anything until lunchtime, which is 12 30.

When you do this once or twice a week, the health benefits can be incredible.

When I look at how I put breakfast together in a given week, one or two days of intermittent fasting career for days of breakfast, this field in two days of breakfast as rich Well, I find that it saves me one hour every week.

Now, one of my most important rituals is the importance of strength.

We forget just how much strength contributes to your well being.

Do you know that, according to CBS News, if you're an American over the age of 70.

The number one cause of accidental death for such people is falling down.

Because as we age, our bones get more brittle and musculature.

And then when you're 70 a fall can kill you.

So this is what people get wrong about exercise their traditional ideas that you have to go to a gym and spend hours working out or hours on a treadmill.

Since 2013 the science has shown that shot high intensity interval training in 4 to 7 minutes can give you the equivalent off 30 to 60 minutes or regular exercise.

So when you think minimum effective dose, how to get the best results in the smallest dose, you save two hours a week on exercise.

First you take your iPhone and you set your time.

I'm gonna do what is called a tabatha push up, but you can do about it.

Burke East Obata squats any type of tobacco style.

And you're going to repeat this for four minutes or eight sets?

Sometimes when I'm going to battle Burpees even where these weights on my leg?

Because you really, really want to stress your body.