 It's energy from what you eat. Eat high-energy foods. That's fat. Be in fat burning mode often and Eat happy things that are healthy. So that's grass-fed meat That means you don't want to eat a cow that was tortured and fed all soy and corn because it has hormones in it You don't want to eat and it has fats in it. You don't want to eat. Before we get into using your body I'm going to give you a few hints Butter will satisfy you and keep you going all day long Problem is a lot of people fly. This is a soap dish. It costs 99 cents. When you put butter in a soap dish It looks like soap. In fact, you could even argue legally with anyone who wanted to say otherwise that you use it to cleanse your skin Therefore it is soap because soap is made of fat mixed with lie You can carry this in your carry-on luggage even if you don't check your bags you can bring it on to an airplane and it's legal and Then you've got basically a half a pound of butter That'll keep you going if you ration it for at least a week. I do that I went to Asia. I brought a pound of butter with me It wasn't the only fat that ate by a long shot, but it meant I could have butter in my coffee every morning I could skip breakfast The other quick and dirty thing eggs You don't have to cook them. You crack them into a glass and take them rocky style If you need protein takes no time at all if it tastes basically like milk You just need to get over the thing in your head that says you and if that doesn't work the coffee maker in Your room will make boiling water. So brew just water with no coffee and it put two eggs in there Let them sit in hot water for a while you get soft boiled eggs in your hotel room I never waste time on going out to breakfast unless it's a meeting It also saves me 25 bucks that what I would have spent on a buffet that was full of crappy foods I get to put that towards the steak and lobster dinner on my expense report. It's not a bad deal From not in business meetings or if I'm in flight. These are the primary food sockeye salmon It's smoked people on the airplane don't like when you eat it. I don't really care I don't like what they eat either Most of them smell bad Suckeye salmon is the lowest mercury salmon It's also got the best fatty acids because they feed primarily on small krill Stuff keeps without refrigeration for quite a while not several days. You can get sick from eating bad fish But if you slide it into your your laptop bag next to your laptop or just in the other part of it You can eat that for a day or two two is pushing it But if you do that, you've got all the protein and fat you need to keep running for essentially 24 hours straight If you're looking for a few carbs Hail Mary is available across the US. This is raw chocolate It has a very cool ratio if you're going to eat carbs, you're gonna eat junk food You still want fat in my opinion. This is an equal amount of fat And actually it's 10 grams of fat and 4 grams of sugar per serving although one of these is 3 of those So I would not feel terrible about myself at all if I eat one of these for lunch in a hurry It's a dessert. It tastes awesome and chocolate is a health food with all kinds of anti-inflammation benefits The final thing you need to know about is butter Unsalted Kerrygold. This is the silver label is the preferable one in the US and the rest of the world Especially Asia you want anchor brand the reason you choose these ones is that these cows ate grass It's more important that they eat grass than that they're organic because a cow that eats organic corn and organic soy It makes organic crap butter that you don't want to eat. That's inflammatory The stuff tastes good. It's actually yellow naturally and I go through a ton of this In fact, you can use it in ice cream All right, where'd I put my remote control? There we go Learning to use your body You have muscles. You don't know how to control a ton of them along your spine the back of your arm When you do multiple compound movements, you'll oftentimes find some but We also store emotional tension in muscles and if you have a muscle that's tense all the time it might be tense because of something that happened to you when you were 12 months old and You have no conscious recollection of this the way our brain works You have a brain stem and it's a pattern matching machine and it will match patterns in Microseconds when your conscious brain takes about a third of a second to look at someone What that means is that if a guy in rose colored glasses beat you up in second grade your reptilian brain Says pattern match rose glass is threat and you get the physiological threat response You you bear the stress burden of that Whether or not you have any conscious knowledge of it. So your conscious brain says oh, that's the speaker I got nothing to worry about but your heartbeat already changed your respiration already changed You actually got a thin sheen of sweat on your skin that changed the resistance on your skin Because you prepared either fight me or run away from me. You need to get on top of that And we're gonna talk about how to do that Figuring how to control your muscles is one of the ways you do it First you can go in how to relax these muscles and then you can get them stronger Strengthening this muscle when you don't have control of some other muscle over here is not going to lead to an optimal result In fact, you might even get an injury that way you can use Basically something called EMG or GSR to a certain extent to control your To measure certain muscles you can't even reach all of your muscles with sensors though Which is why things like yoga or functional movement will be helpful For me, I use yoga a lot of people use functional movement where you bend forward for instance And you figure out which arm is stretching more than the other and then you do specific corrective exercises I'm actually still doing some work in that space If you do this you'll be able to dance better You'll be able to to stand more appropriately have a straighter posture a straighter posture makes you more attractive and it Essentially makes you more functional on many levels including cognitively having wire your brain wired all of your muscles makes your brain work better You need to learn how to breathe Most people breathe shallowly from up here you want to send a signal that you're relaxed You breathe from your stomach down here and most people just haven't learned to make it a habit So specific breathing exercises can transform your nervous system function as well as make you feel good. I Recommend something called art of living art of living is practiced by 25 million people around the globe It's a set of exercises you do for about 10 or 15 minutes in the morning they When they teach it you oftentimes the teacher wears white robes the first time I took it I was in my mid 20s and I thought it was kind of the dumbest thing ever because frankly incense white robes flowers like not my thing my grandmother has a PhD in nuclear engineering she met my grandfather on the Manhattan project I'm as Western scientific as it gets so I didn't connect with it the second time I took it it was a different class for executives is that one of the early executives from Intel I just sprawling mansion. He said oh, yeah, I'm having this training in the back It was taught by a venture capitalist named John Roberts from Santa Barbara and I sat in there And I finally connected all right if I just do this and I just suspend my disbelief and so I'm gonna experiment six weeks I'll do the exercise and at the end of six weeks. I'm like, holy crap. Life is better I've actually lost weight, but everything got easier everything that I do For several years after that every Saturday morning I would meet with a group of hyper successful entrepreneurs in one of their basically their basements in their mansion and Saturday 7 a.m. We'd get together and we do breathing exercises for about 45 minutes together. I Think if I look back on it There was somewhere between a hundred million and five hundred million of net worth in that room Among those dozen to maybe 10 or 20 people that were there That's pretty amazing. Why would these very successful people who frankly could do whatever they wanted? Spend 45 minutes on a Saturday morning doing this because it works. That's why we did it You can go to a yoga teacher and learn pranayama that'll help to the trick is daily practice for six weeks