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PEAK Cheat Sheet .pdf



Original filename: PEAK_Cheat_Sheet.pdf
Title: PEAK_Cheat_Sheet

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Cheat Sheet
PATRICK LEDDY

PEAK.IE

6 BIG DOMINOS
1. Sleep
2. Nutrition
3. Exercise
4. Light
5. Mindfulness
6. Smart Drugs



Early to bed and
early to rise
makes a person
healthy, wealthy
and wise

SLEEP ACTION POINTS


Block out blue light after 7pm



Go to bed earlier (9-10pm)



Sleep in a dark cool room



Take a magnesium bath / supplements

NUTRITION ACTION
POINTS


Try a High Protein Breakfast (improves concentration!)



Increase Omega-3 Intake (oily fish, flax-seed, healthy fats)



Eat Eggs, Berries, Seeds, Nuts, Greens



Drink Water not Calories



Experiment with Intermittent Fasting

EXERCISE ACTION
POINTS


Try exercise for 45min 3X a week



HIIT (High Intensity Interval Training)



Experiment with Weighted Strength training



Make sure you’re getting enough recovery



Take a cold shower / sea swim (thermogenesis)


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