Habit 1: Sleep

Sleep is the most underrated habit in western culture, especially among go-getters in their 20s and 30s.  That’s why it’s my #1 habit here.  

Here’s what a lack of sleep gets you:

  • Increased cortisol (heart attack, cancer, stroke, early death)
  • Decreased decision-making abilities
  • Increased anxiety
  • Decreased recovery from intense strength training
  • Lacking sleep will rob you anywhere from 5-35 percent of your performance.  It can literally keep your startup, career, or venture from doing well.  

Here’s what to do:

  • Go to sleep and wake up at the same time everyday.  (Even weekends) 
  • Make your health (and sleep) your number one priority.  Without it, all other priorities are moot.  

Habit 2: Water

Water doesn’t get enough credit.  Here’s what staying hydrated does:

  • Maximizes physical performance
  • Increases energy levels and brain function
  • Assists in efficient digestion
  • Helps you lose fat (by increasing and satiating appetite)
  • Flushes out toxins
  • Facilitates every metabolic process.

Some of these blur together, but the main point is without water the body and brain cannot function optimally. 


Here’s how to make sure you are hydrating properly.

  • Drink 16-32oz immediately upon wakeup. 
  • If you have a hard time drinking enough water, carry around a gallon jug with time stamps on the side.  Try to get halfway by noon, and finish by evening.  (Yes, you’ll be urinating all day.  Worth it.)

I aim for 1.5-2 gallons per day.  (I’m also 250 and train 2 hours per day)