#BETTERMENT40

This is the most important principle in the method— this is the time when body and brain detox, recover, rebuild and restore. Be sure to have your final meal 2 hours prior to going to bed. To apply your biological resilience to modern technology; avoid any artificial lights and follow all the 9 principles to create a natural sleep/wake cycle.

In a time where social contact has been disconnected in terms of real life interaction; every day, there needs to be time invested in connection with the people you admire, love and enjoy the company of. Our social-neuorlogical hardwiring is based around the bond we have with others and that directly affects our enviromental perspective of life— chose the people you want to spend your energy on wisely.

Self-Development is key to pursue massive action. Spend 2-Hours a day in “deep-work”. The work you plan on focusing on should be pre-planned at least a day prior— in deep-work, you need to spend this time with intent: this activity needs to be performed distraction-free and with complete concentration. Deep-work should be work pursuant of a particular goal or project you want to take massive action on.

It’s not about changing your personal style, it’s about maximizing Intentionality within your wardrobe. Take away any unnecessary items, and replace them with mature but powerful statement uniforms. Find your perfect balance of restraint and extravagance— creating intention in your wardrobe sparks clarity and simplifies the spirit of your true character.

“Cold Therapy” is designed to recharge yourself from the inside-out. Cold-Therapy is an experience that increases tolerance to stress, promotes hardening, and dramatically improves blood circulation. Our bodies have ‘Brown Adipose Tissue’ which is metabolically active for thermoregulation from being in cold temperatures. Spend 2-times a week submerged in an ice-bath for 15 minutes. You will feel recharged and enlightened.

You should always maintain a high-level of movement that includes resistence training, cardiovascular exercise and functional movements to keep your body adaptive and strong. A healthy approach to this principle is spend a minimum of 45 minutes a day on physical activity. Daily Motion will produce endorphins that’ll boost your productivity and mental capacity

The heart of our livelihood is in the sun rising and setting everyday. Receiving sun-expose is essential as ever as Vitamin D is absorbed directly into your eyes, hair and skin. Vitamin-D also works synergistically with the other fat-soluble vitamins A and K. Receiving 30-minutes of sun exposer enables our bodies to support key metabolic factors, improve energy metabolism and optimize immunity.

Proper nourishment gives us the energy to maximize our 24-hours. For the modern individual, we are always in a rush to the next event and we often skip a healthy diet for connivence. If you’re detail-oriented, use the Mifflin-St Jeor Formula to track your total daily energy expenditure. Spend some of your down time to pre-make your meals for the upcoming days so you can maximize your time efficently for your deep-work and other activitites.

This is the final principle that establishes a mindful foundation to your modern life. Your skin is put through so much stress and we feel better when we look better. Curate a AM & PM routine to recharge and revitalize your skin— it may not seem important right now, but day-by-day you’ll notice just how far a healthy, and refreshed face takes you. Keep it simple and be consistent.