📚 A&B #132

🙏 Support:

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👋 Hey everyone,

Here are a few popular posts you may have missed:

• 10 Visuals that will make you a better reader.

• The only 2 books you need to read to become successful.

• 20 FREE newsletters that will make you smarter, healthier, and wealthier.

🤓 Course Update:

I started putting together the PowerPoint slides for the course and will begin recording the lessons this week.

Interesting story: I got offered $10,000 to sell my reading course to a company but since they would own the IP and I wouldn't be able to interact/help readers directly, I declined their offer.

It was tough to turn down the money but I believe this is the right decision in the long run.

We have 225+ people on the waitlist already, reply "A" to this email and I'll personally email you once the course is available for preorder!

📚 Book Summary:

This week's book is Change Your Brain Every Day by Daniel Amen.

This book is filled with 366 health tips that can be read one page per day–it's like The Daily Stoic but with health advice instead of stoic advice.

Here are 3 key lessons from the book:

(Disclaimer: Nothing I ever write is medical advice, for medical advice please seek out a certified professional)

📖

1) Natural Ways To Help ADHD/ADD

Before you seek out medication for ADHD (attention-deficit/hyperactivity disorder) or ADD (attention deficit disorder) consider these natural ways of treatment:

• Try an elimination diet for 3 weeks

  • Eliminate sugar, gluten, dairy, corn, and soy. Then add these back one at a time and see how you feel. If it makes you feel worse, avoid it.

• Decrease screentime.

• Get your full 8 hours of sleep.

• Exercise for 45 minutes 4x a week.

• Take 100-500 mg of magnesium glycinate per day.

• Try a higher protein, lower carbohydrate diet, such as ketogenic or paleo for a month to see if it helps your focus.

• Work with a physician to check your vitamin D, magnesium, zinc, and thyroid levels.

• Take 1,000 mg of EPA+DHA omega-3 fatty acids per day.

📖

2) Natural Way To Improve Your Sleep

Sleep is a miracle worker–it revitalizes every cell in your body, allows your brain to heal, and flushes out toxins that you took in during the day. However, it's estimated that 50-70 million Americans don't get good sleep.

Don't become one of those statistics; use these tips to improve your sleep:

• Avoid things that negatively affect your sleep such as too much caffeine, blue light late at night, alcohol, and evening exercise.

• Treat the issues that steal your sleep like sleep apnea, restless leg syndrome, or hyperthyroidism.

• Engage in positive sleep habits such as blue light glasses, hypnosis, meditation, soothing music, warm baths, cool rooms, regular sleep schedule, and aromatherapy with lavender.

• Try 0.3-2mg of melatonin or 100-500mg of magnesium glycinate.

📖

3) Natural Ways To Increase Your Willpower

Having stronger willpower can help you develop a better brain and body. Here are 5 strategies to boost your willpower and self-control:

• Don't let your blood sugar get too low.

  • Low blood sugar levels are associated with poor impulse control. If you want better willpower, have frequent smaller meals that each have at least some protein and healthy fat.

• Get enough sleep.

  • Less than 7 hours of sleep at night has been associated with lower overall brain activity and less willpower.

• On a piece of paper, write down specific goals for your life, relationships, work, money, and health.

  • Then every day ask yourself, "Is my behavior getting me what I want?" Focus and meditate on what you want. Your mind is powerful and it makes happen what it sees.

• Practice your willpower.

  • Willpower is like a muscle, the more you use it the stronger it gets. Practice saying no to the things that are not good for you, and over time you will find it gets easier.

• Balance your brain chemistry.

  • ADHD and ADD decreases willpower. Use the tips in the lessons above to help combat it.

✅ Actionable Advice:

1) Ways to reduce inflammation:

• Floss daily to reduce the risk of periodontal disease.

• Cook with the yellow spice turmeric.

• Boost your omega-3s by eating fatty fish or taking fish oil.

2) Avoid toxins:

• 60% of lipsticks in the US contains traces of lead.

• Buy organic food to reduce exposure to pesticides.

• Avoid products with parabens or aluminum.

3) Tips for detoxification:

• Drink more water.

• Eat plenty of greens to get more fiber.

• Eat detoxifying vegetables such as broccoli, cauliflower, cabbage, and brussels sprouts.

• Exercise multiple times a week.

• Spend more time in saunas.

📖 Reading Lesson:

The truth about speed reading and how it works.

⭐️ Weekly Quote:

"Do not regret growing older. It is a privilege denied to many."

—Mark Twain

Thank you for your support everyone, I'll see you next Sunday!

Read on,

Alex W.