In this episode, I break down the 30 high-performance habits that have helped me and my clients — optimise mindset, energy, training, nutrition, and execution.
What You'll Learn:
- The 2-minute rule that builds unstoppable momentum
- The #1 high-performance question to ask when you're overwhelmed or distracted
- How to build a sleep routine that protects your brain and body
- Nutrition hacks like the 90/10 Rule and Metabolic Shutdown Rule
- Why walking after meals may be the easiest way to boost fat loss and performance
- How to align your training, reading, and identity habits with your long-term vision
- A simple evening reflection prompt to compound your growth each week
Topics Covered:
- 🧠 Mindset & Decision-Making: The Rule of One, Deep Work blocks, Identity Priming
- 🛌 Sleep & Recovery: 10-3-2-1-0 Formula, Non-Negotiable 30-Minute Routine
- 📚 Learning & Identity: Vision boards, 10 pages a day, performance mantras
- 🏋️ Training & Movement: Log your workouts, the “One More Rep” rule, NEAT strategies
- 🍽️ Nutrition & Energy: 3x3 Meal Rule, Plant + Protein, Hydrate Before You Caffeinate
- 💭 Reflection: Weekly Executive Reviews and Evening Reset Prompts
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