I Got 3x More Done By Following This System

Hey, there it is. Matt from a Thousand Ex Leads here. And this is gonna be a video about what I do. And I'm gonna call this video the peak performance stack for entrepreneurs. Like without going too, too serious, because most people don't want to get into, you know, those hyper optimizations and biohacking, all that kind of stuff. But we want to get as much benefit as possible because we need to be healthy, we need to have energy, we need to have our performance as good as possible so that we can make as much money as we possibly can make. So what I've done here is I've broken it down into the sleep stack, the health stack, and then kind of the work stack. So it's not really just a video about health, but it's a video about like what I think you should try. And you can be the judge if it works or not. Just give it a chance. I'm not gonna cite any studies here or anything like that. You trying it and succeeding or not succeeding with it is going to be all the proof you need one way or the other, in my opinion. So I'm going to get into it. So what I have for the sleep stack because a lot of people are going to be, and including myself many times, especially in the last 60 days that was kind of the inspiration for this video is they neglect their sleep or they just have low quality sleep or all of that kind of stuff. So what I have here is three main points that I do to, you know, previous to these 60 days. And I've gotten back to it in the last five or six days is what we want to do is the first thing, if we want to have a great sleep, which basically makes every single thing better, you know, mentally, physically, emotionally, absolutely everything better. And we want to have a better sleep in terms of the like length of the sleep, but also the quality of the sleep. So I have three main categories. The first thing I always do is have an alarm at 8pm and when that alarm happens, I turn my phone off or put it away kind of to get ready for bed. And then I put it out of reach so I can't easily just grab it. And this of course is only going to work if you follow through with it. But it's going to be such a good thing to kind of get you mentally prepared for bed so you can actually get to bed on time. Then another thing that I do is install flux which is kind of, it's going to change the color temperature of your computer and your phone if you have it on your phone, the display of that. So as it gets kind of approaching bedtime, it goes to much warmer colors where you know that is going to not have as much of that blue light going into your mind. That kind of prevents melatonin and that prevents you from sleeping if you want to get really into it. So alarm at 8, turn the phone off, put it out of reach. You know, this is the thing that we're getting ready for bed now. And I have flux also that will just do that automatically to get a better sleep. This is the stuff that I've been doing. And it makes like I feel like I've been getting two to three times as good sleep when I do this. First thing I do is mouth tape. So I don't naturally breathe through my nose at night. So a few years ago I started, you know, doing the mouth tape thing. And you don't have to buy hostage tape or something very expensive. I found that this tape is one of the best that I've done. And it's cheap. It is not hard on your mouth. And it's just gonna be good enough in my opinion. Next thing I do is have nasal strip and earplugs. I just use these breathe right ones. Even if you can breathe through your nose. And I kind of have trouble breathing through my nose. I think it's just gonna be so much better than not doing it at all just to get that extra oxygen. Cause you wanna be breathe through your nose, especially at night. Cause your nose filters air much better than your mouth. You're less likely to get sick. Your kind of facial structure completely changes whether you go from your nose or from your mouth and all that kind of stuff. The next thing I like always recommend is earplugs. And pretty much any earplugs are going to do get some cheap ones that have a lot. You want to have a cold room as opposed to a warm one with blackout blinds. And I always really, really like this oops, white noise machine. I'm sure there's a lot of different options, but I like this just because I live near a busy street and I'm always traveling as well. So if there's just a bunch of random tourist stuff or loud noises or whatever, this kind of just drowns it all out. And on a deeper level, I think that I might, you know, naturally kind of like a Pavlov thing where when I hear the sound that my white noise machine makes, okay, that's the time for sleep. And it makes it easier to fall asleep. Not sure if that's actually true or not, but it kind of feels like it. And then just kind of any blackout blinds will do. If you don't have like, how would you say, a rod or something, you can get the ones that kind of stick on. They're also pretty good. But that's what I always do. So I want to get to bed as early as possible and set myself up for the best sleep. And then what I do is I always go to bed at the same time and then never wake up with an alarm. It's kind of like instead of a wake up time, you have a go to bed time with the same kind of devotion to it. So for me that's 10pm and then I wake up. When I wake up, if that's four, if that's five, if that's six, if that's seven, if that's eight, if that's ten, you know, whatever. If you're waking up really late, it's probably because you really needed some extra sleep. And I found that just so much more enjoyable than an alarm making a horrific sound and just, you know, waking you up in a state of panic. And it's just a lot better results for me. So this sleep stack is kind of very cheap. I would say that's going to be maybe a hundred bucks if you have to buy the blackout blinds. If not, it's going to be 40 maybe and it's going to double or triple the quality of your sleep, you know, overnight. And even if you don't sleep longer now that's going to be really good. For the health stack, I divided it into five main categories. So the first one is going to be food. The first thing I have here is if you want to be what I would say optimal performance, you should be anywhere between 10 and 20% body fat. Anything less is going to be worse. Anything more is not going to be optimal either. And I always say not 200 grams of protein because that's going to depend on what size you are. But for me, always 200 grams of protein. Just because I'm trying to build as much muscle as possible or at the very least not lose any muscle. And I'm a big believer and I just started doing that this year in tracking your food. I feel like if you watch one of my videos, we always say that we should work with a timer and I'm going to get into that later in this video. But this is kind of the exact opposite of that, where people always overestimate how many hours they actually work and they underestimate how many calories they eat if you're not in the 10 to 20% body fat range. And just it's very easy to tell like should be self evident. I very, I really think that you should track your food. There's a lot of decent apps out there that are free where you can just scan the barcode and stuff and it will put in the stuff for you and you can save your foods and you can do all that once you get into it. It's one of those things that doesn't take much time or effort. Kind of actually enjoyable and it's going to tell you, you know, whether you're getting a good amount of protein but it's also going to get you to that 10 to 20% body fat range if you're not in that, whether you're currently too fat or you're actually underweight and not in that range. Just very important to track. I believe in tracking everything in business and that goes over to tracking the food. I also believe in tracking the weight every day, just you know, for fluctuations. If again a lot of people don't even know how much they weigh and it's very easy to eat 500 extra calories per day for six months and all of a sudden you're weighing 30 pounds heavier. And then also taking a progress picture every day because alongside the tracking the calories alongside the weighing, if you see a picture and you can see yourself over time, that's, you know, they say a picture's worth a thousand words of scaring yourself into getting back to that 10 to 20% body fat range. Second one I have here is exercise. The very best habit that I've ever figured out to kind of make me work more and do better work and be more focused is right when I get out of bed in the morning, go down to whatever building I'm in, whether that's home or on the road, and go on the treadmill for 20 minutes. I do it at 12% incline and 3 mph cuz I found out like that's enough to make you sweat. And it's like pretty good workout but it's not so tough. Like running would be where you're like okay, I don't want to do this, I'm just going to go back to bed. It's kind of low friction but still meaningful in my experience. I really think that 10 minutes of mobility and this is not stretching, this is not anything but actual mobility is so important because sitting at the desk all day, not really doing much besides clicking buttons is Going to really take a toll on your body. So I always try a routine from knees over toes guy, if you've never heard of him. It's free YouTube channel. Very, very good. It's really helped me a lot with bad knees and a bad back and now I'm kind of like feel 10 years younger. I'm not that old to begin with, but it's just so good I think to have in there. So what I do is, you know, the 20 minutes on the treadmill followed by the 10 minutes mobility and then just straight to work after that. You know, you don't need a three hour morning routine. But I don't agree with the people who say you should just get up and start working either. I don't think, you know, we. The truth of the matter for most things is somewhere in the middle. And then I'll do four hour, four, you know, workouts per week with weights. I follow Mike Menser's method, which is like the heavy duty one where you basically go as hard as you can with really low volume and get it done in 25 to 30 minutes. That's been the best results for me in terms of consistency, you know, just muscle gain as well as kind of fitting that in the schedule because we can't be working out for an hour and a half or two hours in the middle of the day. We're running an agency, we're running a business, we're not dedicating our life to bodybuilding. That's what works best for me. And then I believe in combat sports three times per week for me that's Muay Thai, good calorie burn, a good workout. But I also found it's a very good increase in confidence and all that kind of stuff. Maybe you don't want to get in fights in real life and you probably shouldn't, but knowing that you could and defend yourself and do well, I think that's a very good thing that carries through to actual everything in life. The next I have is supplements. So what I would recommend is that you input your, you know, diet into chat GPT. Like what do I normally eat if I'm eating the same thing almost every day? Like what do I normally eat? And say what nutrients am I going to miss with this? And it's going to, you know, take, you know, and show you here's all the stuff that you're going to miss and then you can basically get supplements or vitamins to address that. If you know you're going to eat X, Y and Z every day. And you could just ask chat GPT. You don't need a nutritionist or you don't need to wonder. And I always like to get gummies just because, you know, maybe I am a small child and they're just a lot tastier. But when you're going to take quite a few different supplements and if you are just having them in gummies makes them enjoyable to eat and it's the same thing, arguably more absorption than capsules. So it's kind of the best of both worlds. So what I am taking based on my diet right now is vitamin D, K, vitamin B12, vitamin C, zinc, magnesium, selenium, and I take L arginine and L citrulline as well. So I'm not gonna tell you to take any of these. But that's what I'm taking right now. And based on my blood work, it's just made such a big difference. And we're gonna get to that in a minute. But these are very universal vitamins that I think almost everybody could be taking. The next one is I have hormones because we want to keep our hormones in check. We want to feel as, you know, energetic as possible. We want to have our testosterone as high as possible because, you know, testosterone equals focus and lack of testosterone is the opposite of that. I feel like a lot of people who complain about they can't focus should get their testosterone checked, really. So get a full hormone panel at least once every six months. Or if you, if funds and money are not an issue, you can go even more than that and get everything. But we want to increase the testosterone because we want to look better with more muscle, but mostly for that focus and that drive and that motivation. So we want to get our testosterone checked, our Prolactin checked, our E2, which is basically estrogen or estradiol checked. We want to get our shbg, our sex hormone binding globulin. Hopefully that's how you say that checked, because that's gonna affect your testosterone. A lot of people get their testosterone like total checked and that's good, of course. But if you have a sex hormone binding globulin and that's very high, it's going to basically bind to that testosterone and make it useless. So we want to get that checked too. Wanna get our luteinizing hormone, our d. I don't know how to say that. I'm just gonna say get that checked. Our progesterone, our thyroid stimulating hormone, our follicle stimulating hormone, and our cortisol. And these are going to Tell you basically if you can't focus, like these are gonna be an indication of why. And then you can put these in ChatGPT and say these are high, like what do you recommend? Or what supplement should I be taking? And you're gonna be basically 90% of the way there in terms of a nutritionist would tell you the next is a lifestyle. So the first thing you wanna do is download the Focus Me app. And this is just gonna be blocking stuff that you want it to block on your phone and computer. It's pretty good. It's costs money, but it's not cheap. It's 50 bucks a year or something like that. And what you're gonna do with it is you're gonna block YouTube, you're gonna block streaming, you're gonna not listen to music except when you're working out. You're gonna block politics, oops, I should say news. You're gonna block news and you're gonna block porn from it. All of these things I wouldn't say, you know, everybody has their hobbies and interests, but anything that's going to distract you and anything, more importantly anything that's going to take you out of the reality that is your own life. Like when you're listening to music, when you're watching a TV show, when you're watching YouTube, you're not thinking about your own life. And that's if you believe in the fact that, you know, attention determines your reality and you're just watching some, you know, roam on HBO pretending you're a Roman soldier instead of thinking about how you're going to fix your own life, not necessarily a good thing. And Focus Me is going to do that. And yes, I of course pretend I'm a Viking raider until I just blocked it. And my life has immeasurably improved since then. The final thing will be the work stack. So I have three things here. Set up system and schedule. So we have our phone off and away, as in we cannot reach it. I do the same thing with my work that I do with sleep, where I have mouth tape, just a little piece just to ensure that I breathe through my nose because it's very easy. I'm not wearing it right now because I have to talk. And you wouldn't, you wouldn't do it on calls or anything, but just make sure you nose breathe. And if you want to do a thing, it's called breathe by nose. James Nestor, I believe, or Breath. This is a very good book that will kind of convince you of what I'm saying. If you doubt it or you think it's not important. Very, very important stuff. Train yourself to nostril breathe. I also have earplugs and, you know, earplugs or I listen to the same song on repeat. I know I said no music, but if you really must listen to the same song on repeat. So it's just stable the entire time. No strips. Guess I could have held them up to prove that I'm doing it. But we want to not have our phone and we want to have our breathing as good as possible. Not too complicated. The next thing I have here is system. So I always work with a to do list and that's so important. You just wake up and you have no idea what you're really going to be doing for the day. Not going to get much done. The next thing I have is a timer, which I always tell people to do. So basically a timer. We could either have it on the computer like this and we want to set it for an hour at a time because if you can't focus for an hour, you're not going to make it. And it's easy enough to train yourself to do so. Once that's done, I submit a work form like this and basically what hour of the day it was in terms of work, what did I do and what's my number one goal? And then Google form notifications or something like that. I have this app here or this Chrome extension. No, it's an app that is inside the forms. And what it does is I have a bunch of emails there and the top five top ten most important people in my life. Every time I submit the form, it sends an email to them and just kind of holds me accountable and shows them that I'm actually working. No girlfriend, mom, dad, you know, best friends, that kind of stuff. Business partners. And I think it's a very good touch where you're gonna train them to expect it and if you know they don't see it, they're gonna hold you accountable. It's kind of like shaming yourself publicly into working hard. The final thing that I have is the schedule. So I always start my morning with some Momentum building tasks, 10 to 15 minutes. Reply to this, do this, do these things. Maybe five to 10 tasks that you can do in 30 seconds to a minute each. And just, you know, start knocking off things with the to do list and building that momentum so that you can spend the first four hours of your day on acquisition. That's the key to business, in my opinion. First four hours of the day on acquisition. Whether that's cold outreach, whether that's content, whether that's ads or partnerships, that's what you gotta do. And if you don't, you know, you're not really gonna get very far. So I hope you liked my system. I view this as the 8020 rule, where this is the stuff that you're gonna get the best performance possible without dedicating your whole life to it. If you like this video, like, comment and subscribe and I'll see you in the next one.