Sleep is for sure the best biohack on the planet

Low levels of serotonin are really a problem in North America today because of all the stress and dietary factors. Low serotonin is linked to not only depression and anxiety but also craving of carbohydrates, poor sleep quality, and obesity. There are a lot of things going on that aren't good when our brain serotonin levels are low.

It's chronic, habitual mouth breathing that is so bad for our health .. When we breathe through our noses, we humidify air, we heat it, and we condition it so that by the time it reaches our lungs, it's treated—it's purified in some ways. When you breathe through your mouth... you get none of those benefits. You can think of the lungs as an external organ when you're breathing through the mouth—they're just exposed to allergens, and pollution, and whatever viruses, whatever else is in the air. Our nose is our first line of defense against all these things.

Nature has the best way to fix things ... Nature always has the best answer. It's not found in drugs, it's not found in some surgical intervention, it's not found in all of the magic potions and lotions and things that we figure we need. Literally, there's always a solution that will be found in nature that's probably the best solution.

You're not depriving yourself of anything when you choose to go alcohol-free. You're giving yourself a gift.

There are four values in a standard cholesterol panel. The LDL cholesterol is ridiculous. Total cholesterol is a completely useless number. But, actually, the HDL cholesterol and the triglycerides—the two numbers most commonly ignored—can be helpful. Triglycerides tell us the status of your diet and how much inflammation and insulin resistance you have.

...Being vulnerable and being real is one of the best ways to get people to connect with you

People don't realize what alcohol is actually costing them financially. It's not the money that you hand over to buy the alcohol that you consume. It's the money that you are not generating as a lost opportunity because you're not operating at a 9 out of 10.

The world doesn't need more entrepreneurs who want to produce more useless bullshit to make a buck ... What the world needs are entrepreneurs who create goods, services, and products that actually change the world at its core.

When you treat exercise like a skill and you go to the gym to practice, rather than to go beat yourself up, you'll see better success in the short-term and especially in the long-term

I believe the last statistic I saw showed that... a 26-year-old male today, on average, has the testosterone levels of a 60-year-old male in the 80s ... No form of exercise reliably raises testosterone like resistance training. In fact, resistance training not only raises low testosterone, but it raises high testosterone. So, no matter where your testosterone levels are, you're going to get higher levels typically if you train with resistance properly.

The MANY benefits which come from giving up alcohol

There are three simple things that you can do to dramatically affect your health... Markedly reduce fast carbs, lower LDL, and engage in moderate-intensity exercise to keep your insulin sensitivity.

Nothing speeds up the metabolism or gets your body to burn more calories naturally like resistance training

Most of us who were born and raised in modern Western societies have never felt true hunger.... What we've associated with hunger is actually more like emotion, cravings, and boredom.

Start to become more aware of all of the things that food provides for you, aside from just the taste of it

On average, in 1900, Americans got 9 hours of sleep at night. Now, we get 6 hours and 40 minutes on average. You cannot go through that kind of change in such a short evolutionary period without it having a dramatic negative effect on mood, focus, and cognition.

One thing that I always says is that nobody overeats chicken or fish or steak. You don't overeat it because it's so satiating. It's not like anybody's walking around guilty because they binged on chicken, right? It can't happen; overeating protein is like a practical impossibility.

Let's just be very clear: It is good to separate your plastics and put them in the blue bin or whatever color it is in your country... But let's also be clear: Recycling largely doesn't exist. Nine percent—and that's probably blown out of proportion. The rest is buried in mother Earth. It's not being recycled. So, we have to vote with our dollars. We have to be aware of companies doing this stuff because we are putting it out to the curb, [and] the recycling truck is coming, but it's not being recycled.

The people who have the highest levels of B12 have the biggest brains—you can correlate B12 levels with brain size.