What I'm about to show you is a highly optimized health and wellbeing ritual, something that involves meditation, eating, exercise, sleep but done in such a way where, no matter how busy you are, you're able to get the benefits of these practices while saving 15 hours a week.

Now do the map saving 15 hours a week.

It's saving 60 hours a month that it's 720 hours a year, or 30 extra days off your life every year given back to you.

And the reason I designed this routine is because I am ridiculously busy.

This is what my calendar looks like in an average week.

In the next 45 days, I'm about to travel to seven different countries.

I have 300 people reporting to me.

I'm writing two books, producing four online programs and running mind Valley projects all across the world.

And then I have these two people in my lives about that brat.

So as a single dad, doing all of this stuff can be really overwhelming, so I needed to find a way to get my health and wellbeing practices done right now, I know these practices work because I've bean changing and evolving very rapidly over the last few years.

This is a picture of me three years ago.

This is a picture of me.

Today.

You'll see that I'm getting healthier and fitter as I get older, even when my life increases and complexity.

So let's get started with these practices.

This is what I do when I wake up.

So the first thing I do is I checked my sleep using my sleep tracking or a ring.

So the reason I'm so diligent about my sleep is because sleep is one of the things we most forget in more than like when it comes to making ourselves healthy.

I tracked everything about my sleep and with the data I get from my aura device and my iPhone, I know exactly what I'm doing, right or wrong to allow me to have the best sleep possible.

Not all sleep is equal, and many people can lie in bed for seven and 1/2 hours, but not get optimal sleep.

Now, when you can optimize the way you sleep and do it scientifically, you wake up feeling so down refreshed, and you're ready to go through the day at a whole different level.

So by optimizing my sleep this way, I estimate that I'm saving about half an hour every single day.

I may sleep seven hours, but I'm getting about seven a half hours of sleep.

And that's not even counting the fact that my brain and my body are healthier because I'm able to access a higher ratio off deep rejuvenating sleep during my hours in bed.

Now, after checking my sleep stats, I take off my or a ring, and the next thing I do is I go into meditation.

The meditation I use is the six face meditation, which I designed myself.

Many of you don't know this about me, but I was a meditation teacher for five years before I went on to start Mine Valley.

So meditation is my thing, and the six face was created based on everything I learned about meditation and putting it into an optimized stack.

So you get the most out of your meditation.

Now I do the six face in the following way.

I first put on headphones and I power up the mind Valley meditation app on bona, the official home for the Six face.

So you're going to choose six Face on the old bon app and the beautiful thing about the old Wanna apples that you can play different background sounds with six face meditation.

This allows you to customize the background track over my voice to choose a background sound you like, whether it's jazz or the sound of waterfalls or by normal beat.

Then the entire meditation takes a mere 20 minutes, and you go through all the most optimized states of being so that you show up in your best form every day.

Now, by meditating this way, I estimate that I saved myself three and 1/2 hours a week off useless meditation, and at the same time it optimizes my performance every single day.

So I'm able to give and perform my best.

So people think of breakfast as one thing.

In reality, it's not.

They are three different ways.

I optimize my breakfast.

There's breakfast as ritual breakfast as fuel and no breakfast at all.

Let's start with breakfast as ritual.

Now, on weekends, I have breakfast as ritual.

The kids haven't left for school.

I have company.

So I have my elaborate breakfast and I have my company by my side.

What's up, Eve?

So that's the most fun way of breakfast.

But very often the kids have gone to school.

I'm all alone by myself and all I want to do is rapidly consumed something.

So I have the energy I need for the day.

That's when I look at breakfast s fuel and this is what it involves.

But don't be afraid.

I'm not putting all of this in my body in any given day.

Rather, what I'm doing is I'm looking at the supplement stack and based on what I know what my body needs.

I'm creating an optimized stack off breakfast supplements.

But what I need to do that day breakfast s fuel is an interesting idea because our bodies need variety.

And based on what we're trying to accomplish in a given day, whether we need to optimize for cognitive functioning all optimized for muscle growth, we need to give our body what it needs.

A good thing about breakfast for fuel is just how efficient it is.

I get to make consume my breakfast in under five minutes.

Let me give you a look.

But now let's talk about no breakfast at all.

A lot of people, not if you practice intimate and fasting intimate and fasting essentially gives your body a break from the requirements of needs to die.

Just food and our bodies need that.

So I am for a 16 hour fast.

What this means is that after completing my previous meal at 8:30 p.m. The previous night, I skipped breakfast the next day and do not eat anything until lunchtime, which is 12 30.

This gives my body a 16 hour fast.

When you do this once or twice a week, the health benefits can be incredible.

And it saves time.

When I look at how I put breakfast together in a given week, one or two days of intermittent fasting career for days of breakfast, this field in two days of breakfast as rich Well, I find that it saves me one hour every week.

Now, one of my most important rituals is the importance of strength.

We forget just how much strength contributes to your well being.

Do you know that, according to CBS News, if you're an American over the age of 70.

The number one cause of accidental death for such people is falling down.

Why?

Because as we age, our bones get more brittle and musculature.

The grades, it's called Sacha pina.

And then when you're 70 a fall can kill you.

So this is what people get wrong about exercise their traditional ideas that you have to go to a gym and spend hours working out or hours on a treadmill.

This is no longer true.

Since 2013 the science has shown that shot high intensity interval training in 4 to 7 minutes can give you the equivalent off 30 to 60 minutes or regular exercise.

So when you think minimum effective dose, how to get the best results in the smallest dose, you save two hours a week on exercise.

This is how I do it.

First you take your iPhone and you set your time.

Now you're gonna be very precise.

With this time.

I'm gonna do what is called a tabatha push up, but you can do about it.

Burke East Obata squats any type of tobacco style.

You want a tip about a push up?

Works like this.

You're gonna go all out for 20 seconds.

Rests for 10 seconds.

All out for 20 seconds.

Rest for 10 seconds.

And you're going to repeat this for four minutes or eight sets?

Sometimes when I'm going to battle Burpees even where these weights on my leg?

Because you really, really want to stress your body.

But just for four minutes.

So this is What about a pushup?

Looks like again.

I'm setting the timer and I'm gonna go all out for 20 seconds.

And then when I hit 20 seconds, I pause, I catch my breath and that the 30th 2nd I continue now, four minutes have elapsed.

I'm completely tired at this point, but it only took me four minutes to give my body and extreme workup.

And this is what Obata is all about.

So the next thing I do is speed reading.

This is one of the most powerful things you can learn to bring into your life.

By some estimates, in any given day, you're going to be reading 2 to 4 hours worth of material.

This is counting social media WhatsApp messages, slack messages, e mails, memos, end of course, books.

But the problem is caught in the gym quick, who was the speed winning author at Mine Valley?

Most of us never really learned toe upgrade our reading skills since we were six.

Therefore, most of us read like six year olds when you must a speed reading.

The average speed improvement is about three X.

That's 300% faster reading off all the books piling up on your bedside table.

Now I worked with Jim Quick.

I was already a fast reader, but I did manage to increase my reading speed by 50%.

This saves me a whopping four hours a week, and that adds up.

So there you have it.

Those practices I bring into my life pretty much every single day, and this gives me an extra 30 days every single year to just be alive.

So taking care of your health and wellness does not have to be complex.

It does not have to take up a lot of time when you practice the latest scientifically test that methods, you can get incredible results really, really fast.

So he found US ideas interesting.

Many of those ideas I learned from one guy, Ben Greenfield.

He still official longevity and bio hacking trainer on mind.

Dolly and I just build a masterclass with Ben.

Ben thought me so much about optimized sleep about optimize eating, about the exercise routines I just shared with you.