So, how can we make sure to be capable of performing at our highest level? I personally have found my way, to put my HP most efficiently on the road:

#1: I do Intermittent Fasting on the 16/8 schedule combined with the Ketogenic Diet Approach

Honestly, nutrition is critical in almost every area of life, where performance counts. As some of you may know, besides my business interests, I am highly interested in Biochemistry, concerning the hormones and the functioning of the human body under certain circumstances. There is a bunch of Research suggesting that Fasting for about 16 hrs per day is highly beneficial for both, mental clearness as well a shedding body fat. Combined with an ultra-low-carb Ketogenic Diet approach, you are even going to multiply those effects. These impressive results are closely linked to low insulin levels and high human growth hormone (HGH) levels. I would highly recommend you to try this nutritional approach out. The first few days will be hard because your body is running on sugar as the preferred source of energy, but once your body is fat adapted (lasts between 7-10 days of 16/8 fasting combined with Ketogenic Diet), you’ll feel the difference. When your Body uses fat as the primary source of energy, it produces ketone bodies as the preferred energy fuel. Running on ketone bodies also mean that the process within the Body to use required energy for certain activities is much cleaner with far less negative byproducts than doing so on sugar-based energy consumption. I highly recommend you the talks of Dr. Michael VanDershelden on Intermittent Fasting and Ketogenic Diet, to be found here:

#2: Exercise

Believe it or not: Exercise is an appropriate way that will improve large areas of our life. There are a variety of ways to excretes your mind and body including, weightlifting, involving yourself in some kind of a team sport, or yoga where you can meditate and excursus your mind in a relaxed state. Do it at least 3x a week. I personally prefer weightlifting, my biggest idol happens to be Vince Gironda the World Champions’ trainer. Weightlifting has given me the discipline, persuasion, focus and passion needed for success.

#3: A positive and growth mindset

My Co-Author Kyle Small recently posted an awesome article on my Blog about the benefits of having a growth mindset. I would like to add something to his points: Surround yourself also with active, energetic and influential people. This will give you a different view towards certain topics and questions.

#4: I use a proven technique to reduce stress levels (Cortisol Levels) in my body

I had explored this technique awhile ago when Dr. Doug McGuff talked about it at the 21 Convention in Tampa, Florida: You take a deep breath through your nose for 4 seconds, then you hold the air 4 seconds and then you breath out with mouth 4 seconds. Now repeat this cycle 4 times. This technique is reducing your stress levels dramatically. Check out this video:

#5: Meditation and relaxation every other day

I enjoy entering the jacuzzi followed by the sauna because I first off enjoy it. Also attending these things after a long day of being concentrated and focused makes it easier to unwind. Since we got our own Jacuzzi and sauna, my roommates and I are really treading the both like our best friend. It calms us down, relaxes our mind and lead us to easy small talks with people we wouldn’t meet elsewhere. This time allows me to reflect on my day, elaborate on ideas with close friends, and ultimately rest.

Posted by Claudio R.

(B. SC.) Technical Management and Marketing; (MIB) Master of International Business; (MIM) Master of International Marketing

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