Brendon's daily health checklist includes sleeping 8-9 hours, drinking 5-7 liters of water, eating 4-5 small meals, and exercising 3-5 times weekly. He recommends practicing breath-scaling and body buzzing three times daily, plus standing more and avoiding milk, cheese, and sugary drinks.
Let's talk about then, the high performance health plan. So let's start with what Brendon calls the 1:9 ladder. All right, so let's start with the 1:9 ladder. So these are basically the things you can do every day to make a difference in your health. So the first one is sleep eight to nine hours per night. So if you miss that target, nap during the day to catch up. Another high performance academy session that I was at, Arianna Huffington came and she wrote the book Thrive on my shelf behind Me. But it was such a great book. And she told the story about how she runs. She started Huffington Post, and she was running around promoting the Huffington Post and doing articles and TV interviews and all those types of things. And she wasn't getting enough sleep. But just like anybody thought, you know, whatever, I'm busy right now. And she actually collapsed. And then she, after, you know, nursing herself back to health with the help of doctors, realized that if she wasn't getting the right amount of sleep and meditating, that she wasn't able to ever really have the kind of abundance in her life that she wanted. And so her book Thrive is awesome. If you guys are looking for a book to read, it's really, really great. But that was one of her biggest things, getting sleep every night. And sometimes it's hard if you have, like a new baby at home or maybe you don't sleep well. Maybe you have sleep apnea. Maybe you eat too late. Maybe you're on screens too long. Right? Shut them down. Shut them down 90 minutes before bed. You shouldn't have overhead light on before bed because basically your brain doesn't know it's nighttime. So we have to make sure we take care of those things. Drink 5 to 7 liters of water, eat 4 to 5 small meals per day. And we'll talk about that in the nutrition, what he recommends. And then exercise three to five times per week. Right. And take a break here. He says 45 to 60 minutes, 50 to 75, whatever, but get up and move. He teaches breath scaling, which is the next one. Three, three times a day. It's a series of doing breaths faster. So he'll breathe in like in four times and out four times like that. And it just helps you get more energy into your body. And you can do that easily. You can also do breath scale, where you breathe in for eight or six seconds and out for eight, in for six, out for eight. Also do body buzzing three times, which is basically like you can do qigong tapping. And that's when you kind of do. You're like tapping it into your head. And you could use the three words right on clarity. We talked about three words. So what are the three words for your life? Like purposeful, present, energetic, achiever, whatever. And you do your pressure points, and especially this one kind of on your back. I think you can see me right there is a really, really good one. But qigong, you kind of open up these energy centers in your body and you just go through. You tap about three. Three times. Three taps, three times each. Speak with gesture and more passion, just like Todd in the car. Be very passionate when you're driving, standing more often, and hug and engage others physically more often, which is what Michael said he was going to do. So these are the daily checklists. So in the Master's course, there's another course, beyond High Performance. It talks about how to master these things and he talks about as well. Don't drink milk, eat cheese, sweets, don't drink your calories.
