Download the FREE 9-page Cognitive Enhancement Blueprint:
https://bdnfprotocols.com/

1. consistent wake up bed time, 10-6 7.5 sleep 8 in bed, 8 sleep matress cover
2. no email, social media 2 hours before bed, sauana before bed
3. glycine, ashwaganda, mag l 3 eonate, mag oxide, mel only if jet lagging

4. omnivore, mindful of what u eat, don't eat junk
5. energy balance, protein intake, 40-50g protein 4 times a day, 2/4 are just protein
6. stop eat atleast 3 hours before bed, go a little hungry
7. no alcohol, drink early and only a little

8. exercise daily, first thing in morning, 4 hours zone 2 a week, 1 hiit a week, 4 strength training sess, rucking, recreational activities
9. mental health

all this creates wider buffer around destress tolerance

10. therapy, journaling, dialectical behaior therapy

"People will think I am a psycho" = they always tell on themselves.

I like to get my drinking done too by 6 or 7 A.M.

Stopped drinking six months ago.  Feel better and saving a bunch of money

4x Zone 2 training / week.
4x strength training / week.
1x VO2 max training / week.
Exercise DAILY.

I shower before bed,  its like my sauna

A game-changer for me was 30 minutes of laying on my acupressure-mat right before going to sleep, on my bed, under my blanket. Once you feel yourself dozing off, you just have to roll of the mat and drop it off the bed

The people that criticize too much routine for going to bed are so lucky to just go to bed and fall sleep immediately until you cannot. Besides doing all this routine helps to have a more deep time sleep and be more energized the next day

Want to live a long time?
Don’t stress about money.
Humans are not meant to work super hard everyday for a measly wage that can’t pay your bills and leaves you with zero energy at the end of the day.
The universe provides🌺
When you learn to let go, it all starts to come to you.
It gets easier to live the more wisdom you acquire.
Do not let negativity into your thoughts. Guard your thoughts well, These are the halls of creativity and manifestation. Impure thoughts lead to negative actions. Keep a strong daily spiritual practice.
Yoga/meditation/Chi-gong. These are beneficial done together🪷

Social connections aka having a community is vital.

I’m in the camp that believes that there’s absolutely no benefit to alcohol at any dose, but I have 7 drinks a week 😅

Can’t believe you still have this posted I wouldn’t give this guy any airtime

Don’t forget the importance of having an adequate income for mental health

This is the most balanced person I've heard yet speaking on diet.  Nothing too extreme.  Thank you!

I do like that Peter Attia uses slang/ nicknames/ short names for supplements/ foods/ workouts

Rhonda you need to take down all videos with Attia!! Don't let him tarnish your good name by association!!

I follow Peter Attia and appreciate his brilliant mind and insights. I do note that it seems one must have more of an upper class financial staus to have  the time and money to put many of his recommendations into practice. I still listen and do what I can.

I eat nothing but 5 lbs of shredded cabbage a day.

My two absolute favorite people! Thank you both so much!