PEAK Cheat Sheet (PDF)
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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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