The pagination of this digital edition does not match the print edition from which the index was created. To locate a specific entry, please use your e-book reader’s search tools.
Page numbers of illustrations appear in italics.
açaí berries, 175, 274
Açaí Breakfast Blast, 74
acetaldehyde, 179, 287, 288
acetylcholine, 114, 127, 132, 133
Adderall, 132, 345
addiction, 115–16, 258, 267
to caffeine, 125, 126
to cigarettes, 128, 131
to cocaine, 115–16
dopamine, sugar, and, 54, 56
to phone or Internet, 327, 328, 344
to prescription opiates, 116, 259
to sex or porn, 312, 323
adenosine triphosphate (ATP), 165
adrenal glands, 9, 10
adrenaline, 31, 35, 39, 40, 114, 135
aging, 56, 170
alcohol, 258–59, 286–87
classic hangover food, 287
general rule for drinking, 258–59
hedonic tolerance and, 312
hydration and, 286–87, 357
ultimate hangover cure, 286–88
aldehydes, 179
almond butter
Choco-Maca Magic Shake, 73
almond milk
Chia Pudding, 192
Choco-Maca Magic Shake, 73
almonds, 173
Alpha Brain, 92–93, 135, 363
Altucher, James, 135
Alzheimer’s disease, 81, 132, 182
anger, 98, 99–100, 145
antacids, 279–80
anthocyanins, 175
antinutrients, 63, 177–79, 195
chemicals in food, 180–81, 195
fried or burned foods, 65, 179, 195
heavy metals, 181–82
lunch and, 163, 164
pesticides, 180
phytic acid or oxalate, 182–83
sugar, 177–78
trans fat or vegetable oils, 178–79
antioxidants, 171, 174–76, 274, 288
anxiety, 11, 105, 181, 327, 332, 338
apple cider vinegar (ACV), 285–86
“Cheater Shooter,” 286
organic, “with the mother,” 285–86
Aristotle, 7
aromatherapy, 145–46, 156
“trigger scents,” 146–47, 157
Art of Charm, The (podcaster), 362
arugula, 282
Love Pasta, 293
Sensual Steak Salad, 290–91
Spicy Creamy Greens, 296
asparagus, 167, 281
Bacony Asparagus with Sauerkraut, 188
astaxanthin, 86, 171
Aubrey Marcus Podcast, 109
audiobooks, 107
Aurelius, Marcus, 12
autoimmune disease, 39
avocado, 64, 167
Bone Broth and Avocado, 72
Probiotic Ceviche, 187
avocado oil, 180
salad dressing, 290–91
bacon, 65, 179
Bacony Asparagus with Sauerkraut, 188
Classic Breakfast with Greens, 71
Barbieri, Angus, 67
Barker, Travis, 4
barley, 167
Barron, Jon, 280
beans and legumes, 167, 281, 287
beets, 282
Sensual Steak Salad, 290–91
berbere seasoning, 296n
Spicy Creamy Greens, 296
Berg, Kasper, 224
Bezoni, Josh, 331–32
Bezos, Jeff, 346
Billions (TV show), 365
binaural beat technology, 203–5
aubreymarcus.com/beats, 204
bioperine, 175
Birbiglia, Mike, 352
birth control pill, 309–10
blackberries, 175
black currants, 175
Black Swan Yoga, 233
blood pressure, 15, 16, 108
blood sugar (blood glucose), 4
afternoon drowsies and, 173
apple cider vinegar for, 285–86
balanced meal for slow rise, 52–53
“Cheater Shooter,” 286
insulin and, 53, 57
lowering tips, 286
mitigating high carbs, 301
protein and stability of, 166
retrograded starch and, 173
soluble fiber for, 167, 285
study of Israeli judges, 53, 202
sugar and, 57
blueberries, 173, 175, 274
blue zones, 174
Bolelli, Daniele, 109
bone broth, 64–65
Bone Broth and Avocado, 72
bone health, 86, 87
Book of Five Rings (Musashi), 3
boron, 15
bosu ball, 149–50
bowel movements, 135, 182, 278, 285
Bragg Liquid Aminos, 189
brain, 10, 163
alpha brainwaves, 119–20, 127
benefits of cannabis, 259, 260
binaural beats and brain-wave entrainment, 203–4, 205, 207
dopamine and, 54
five brain-wave states, 203
flow state, 147, 257, 317
frontal cortex, 193–94
ultimate hangover cure, 287–88
breads, 183, 273–74
Sourdough Garlic Bread, 292
breakfast, 51, 52, 69–76
Açaí Breakfast Blast, 74
Bone Broth and Avocado, 72
Choco-Maca Magic Shake, 73
Classic Breakfast with Greens, 71
fast-metabolizing foods and, 51, 52
fats for, 63–66, 76
foods for, 63, 64–65, 69
no sugary foods rule, 54–55, 59
peak performers, choices of, 76
skipping, 51, 55, 66–70, 76
breath, 34–37, 49
Hof method, 35–36, 43–44, 47, 49
holotropic or shamanic, 35
hyperoxygenation of the blood, 35
Lamaze breathing, 36–37
morning routine and, 29
number of breaths daily, 36
pranayama, 35, 36, 37
six, upon entering your car, 108
sleep and nose breathing, 356
Step 1: thirty to fifty power breaths, 34–35
Step 2: the hold, 35
Tummo breathing, 35
Brie cheese
Sensual Steak Salad, 290–91
Briggs, Shannon, 372
bringing it home (overcoming resistance), 361–75
being accountable, 373, 374
being your own coach, 366
building an ethos, 363, 364, 366–67, 371–72, 375
creating your mantra, 372–73
four keys to positive action, 369
human ability to change, 362
loving/supporting yourself, 374
Own the Day on Facebook and, 370, 373
self-forgiveness, 361, 364–66, 370–71, 375
self-talk, 361–64, 368–69, 375
support from your tribe, 361, 369–70, 375
visualizing success, 361, 364, 367–68, 372
broccoli, 176
broccoli sprouts, 175, 176
Chipotle Beef Bowl, 186
Brookfield, John, 223
Brown, Tom, 104
Brussels sprouts, 168, 176, 281
Buddha, 69
Burgundy, Ron, 317
butter, 65–66, 178, 274, 275
in coffee or tea, 123, 124
grass-fed, 66, 170, 274
Mashed Potatoes, 297
Popcorn with Grass-Fed Butter and Chocolate, 298
“smoke point,” 179
Sourdough Garlic Bread, 292
cabbage, 176
cacao butter, 170, 274
caffeine, 118–26, 134–35, 136, 274
Final Word on, 125–26
maximum amount daily, 125–26
“optimized” (mixed with fat), 123
performance enhanced by, 122
refined vs. natural form, 116
in supplements, 93
withdrawal from, 125
See also coffee; tea
calcium, 15, 183
Callen, Bryan, 109
calories, 69, 162, 163, 164–71
cancer
internal clock and, 17
nitrosamines as carcinogen, 179
sugar linked to, 54, 56
sulforaphane to reduce risk, 176
tampons or pads and, 337
cannabis, 258–61, 265, 267
pain relief and, 259–60
canola oil, 178, 179
carbohydrates, 56–59, 164, 168–69
absorption of, 57, 168, 169
for dinner, 288–89
fiber and, 52, 166, 168
ideal sources, 169
low-carb diet and weight loss, 61
mitigating high carbs, 283–86, 301
Pop-Tarts and, 53, 54
refined, 51, 184
Carlin, Dan, 109
Carroll, Pete, 366
carrots
Game-On Stew, 294
cashew butter
Chia Pudding, 192
cashews
Garlic Green Beans with Cashews, 189
Castelli, William, 60
cauliflower, 176–77
Turmeric No-Tato Salad, 190
celiac disease, 183
cell phones and electronic devices, 156, 325–41
banishing from bedroom, 353–54
dopamine and, 327
exposure to EMF frequencies, 353
last hour before bed, 341
“low battery anxiety,” 326
mental override and, 330
negative effects of, 327–29
stress and, 327, 341
unplugging, 325, 329–36, 337, 341
what to do instead, 333–35
Cerrone, Donald, 83–84
Ceylon cinnamon, 285, 286
“Cheater Shooter,” 286
Chamfort, Nicolas, 153–54
“Cheater Shooter,” 286
cheese, 181, 272–73
Mashed Potatoes, 297
cherries, 175
Chesterfield, Lord, 137
chia seeds, 167, 174, 285
Chia Pudding, 192
chicken, 171
Love Pasta, 293
chicory root, 168, 173
Chipotle Beef Bowl, 186
chloride, 15
chocolate, 82, 269, 272, 274
antioxidants in, 274
caffeine and theobromine in, 274
cocoa and cacao butter, 274
nitrate levels, 282
polyphenols in, 175
Popcorn with Grass-Fed Butter and Chocolate, 298
probiotics in, 174
sulforaphane in, 176
cholesterol, 59, 60, 61, 76, 170
truth about good and bad, 61–62
choline, 177
Churchill, Winston, 360
cigarettes, 116, 126, 128–29, 131
cigars and pipes, 130–31
cilantro (coriander), 182
Chipotle Beef Bowl, 186
circadian rhythm. See internal clock
CLA, 65–66, 171
Clinton, Bill, 130
cocaine, 115–16
coca plant, 114, 115
coconut oil, 70, 170, 179
coconut yogurt, 64
coffee, 7, 9, 10, 113, 118, 122–23
benefits, 122
butter in, 66, 124
cacao butter in, 124
cream in, 123, 124
hormones produced by, 35
maximum amount daily, 125–26
MCT oil in, 124–25
nut milks and, 124
optimized caffeine, 122
skipping upon awakening, 9–10
cognition and memory
acetylcholine and, 114, 127, 132, 133
alpha brainwaves and, 119–20
Huperzia serrata and, 133–34
light-emitting earbuds and, 22
loss of, dehydration and, 11
nicotine and, 127, 131
nootropics and, 131–34
power naps for, 201
tea and, 119, 122
cold, 30–31, 37–42
as acute stressor, 38, 40, 43–47, 49
caveat: shallow-water blackout, 47
Hof and, 30
the polar plunge, 45–47
the power shower, 29, 43–45
common cold, garlic for, 175–76
Concussion Repair Manual, The (Engle), 259
Connolly, Pamela, 316
copper, 15, 172
Cormier, Daniel, 158
cortisol, 31, 40, 327
Counterclockwise (Langer), 263
C-reactive protein, 175
cream of tartar
Emergency Sleep Cocktail, 359
CrossFit movement, 216
Crum, Alia, 250
cryotherapy, 47–48
cucumbers
Jammin’ Tandoori Salmon with Tzatziki, 295
curcuminoids, 175
dandelion greens, 168, 173
deathbed regrets, 266–67
dehydration, 11
alcohol and, 286–87
caffeine and, 9, 10, 125
morning and, 9, 10, 28
depression
birth control pill and, 310
cathartic writing for, 332
chronic stress and, 32
coffee for, 122
cold showers to alleviate, 38
exercise to relieve, 210, 211
loneliness and, 254
mercury poisoning and, 181
mindfulness for, 105
seasonal affective disorder, 22
vitamin D deficiency and, 81
detoxification, 42–43, 182, 286–88
diabetes, 54, 56, 58
diarrhea, 88–89, 95
didgeridoo, 265, 356
Dietary Guidelines for Americans, 62
digestion, 271, 277–82
cheese and, 272
digestive enzymes, 280
eat slow, chew hard, 277–79
fiber and, 275
ginger and, 280–81
raw milk cheese and, 273
stomach acid and, 279–80
dinner, 269–301
alcoholic drinks and, 286–88, 301
cheating like a pro, 282–88
cold beverages during, 279, 280
communicating with our bodies and, 300–301
digestion and, 277–82, 301
enjoying it, 271–72
Game-On Stew, 294
ginger and, 280–81
good gas, bad gas, 281–82
good news about “bad” habits, 272–75
Jammin’ Tandoori Salmon with Tzatziki, 295
Love Pasta, 293
Mashed Potatoes, 297
mitigating high carbs, 283–86, 301
moderation and, 272
Popcorn with Grass-Fed Butter and Chocolate, 298
power of belief and, 275–77, 299, 301
pro-sex foods, 290–98, 301
saying grace like a scientist, 299
Sensual Steak Salad, 290–91
for sex and sleep, 271–72, 288–89
Sourdough Garlic Bread, 292
Spicy Creamy Greens, 296
discipline/willpower, 12, 32, 33, 29
mental override, 32, 41–42, 49, 154
resolve and, 40–41
Dispenza, Joe, You Are the Placebo, 368
Dolce, Mike, 164, 165
dopamine, 54, 114, 133, 261, 327
drive time, 2, 97–111
as alive time, 100, 101, 105, 111
anger or road rage and, 99–100
breathing techniques and, 111
commuting, 98–99
finding peace and serenity, 110
learning something, 107–9, 111
mindfulness, 102–6, 111, 264
podcasts or audio books, 111
Step 1: Woosah Mothafucka, 108
Step 2: The Wide Peripheral Gaze, 108–9
Step 3: Learn Some Shit, 109
wasted or dead time, 99, 100, 101
working at home and, 108
dulse flakes, 177
Durant, Kevin, 155
eggplant, 175
eggs
for breakfast, 69
Classic Breakfast with Greens, 71
heart disease or stroke and, 62
pasture-raised, 166, 171
yolk, 170, 171
Einstein, Albert, 41
electrolytes, 11, 14, 15, 28, 360
Elkeles, Simone, 29
emails, 153, 328–30
nighttime and, 338, 338
prioritizing, 153
turning off notifications, 155–56
Emergency Sleep Cocktail, 359
Emerson, Ralph Waldo, 143
endorphins, 20, 22, 308
energy, 2, 17, 22, 24, 39, 101, 114, 142, 147, 151, 155, 158, 340, 355, 367
adenosine triphosphate and, 165
circadian rhythm and, 10, 18, 19
cryotherapy and, 48
digestion and, 278, 280
exercise and, 211, 228
nutrition and foods, 51, 55, 58, 163, 165, 170, 284, 285, 299
power plants (caffeine, nicotine, nootropics) and, 113–36
sleep and, 199, 200, 201, 202
supplements and, 77, 81, 88, 89, 90, 95
Wim Hof method and, 35–36
Engle, Dan, 89
The Concussion Repair Manual, 259
Epicureanism, 282
epigenetics, 362
Erewhon, 64, 270, 273
ergonomics, 148
workplace equipment and, 147
essential fatty acids. See omega-3 fatty acids
essential oils, 145, 146, 156
Estrada, Kevin, 87–88
ethos, 364, 375
building yours, 367
Carroll’s ethos, 366–67
“download the ethos brain app,” 371–72
samples, 367
of the Spartans, 363–64, 366
writing it down, 371–72, 373
exercise (training), 2, 209–51
aerobic capacity (VO2 max), 228
calisthenics, 217
cardiovascular fitness, 223, 228
CrossFit phenomenon, 216
eating sugar or carbs after, 283–84
fat loss and, 213
goal of, 213–14
high-intensity interval training (HIIT), 228
hormetic response and, 211
inflammation and, 39
Level 1: Have Fun and Just Get Moving, 231–34
Level 2: The Own-the-Day Workout, 234–48
Level 3: Work with a Pro, 249
mind-set and, 249–51
as miracle drug, 210, 211, 251
mixing in play, 251
motivation for, 210–12, 249, 250
myofascial release, 227
rebounder (mini trampoline), 26
starting, 251
testosterone increase and, 311
timing of workout, 212
Training Pyramid, 226, 226–30, 251
unconventional approach, 212, 214–16
weight training, 217, 311
at work, stretching, 149–50
exercise equipment, 215–16, 251
bands, 214, 215
barbell, 214, 215, 224, 224–25
body weight, 215, 217
club, 215, 220, 220–21
foam roller, 227
kettlebell, 214, 215, 218, 218–19
lacrosse ball, 227
rope, 214, 215, 223, 223
sandbag, 215, 221, 221–22
steel mace (gada), 219, 219–20
exercises
Alternating Split Jump (body weight), 238
Bootstrapper (kettleball), 244
chin retractions, 150
Clean and Press (sandbag), 222
Club Pullover, 221
Couch Stretch, 247
drawing down shoulders, 150
Egyptian (body weight), 235
Frog Pushups (body weight), 239
Halo (kettleball), 243
Kettlebell Swings, 219, 246
Kneeling Hamstring Stretch, 241
Kneeling Hip Flexor Stretch, 240
Lateral Wave (rope), 224
Lunge Twist (body weight), 236
Mace 360, 220
Pigeon Pose stretch, 248
Plank (body weight), 239
pushups, 217
Quick and Dirty (twenty-three burpees), 23, 23
Shoulder Bridge stretch, 241
Single Arm Thruster (kettleball), 247
Sit-Through (body weight), 218, 239
Slow and Sexy (yoga flow), 24, 24–25
Standing Forward Fold stretch, 248
Standing Leg Circle (body weight), 237
Suitcase Deadlift (barbell), 225
Sumo Squat Jumps (kettleball), 244
Super Slows Presses (kettleball), 245
Windmill (kettleball), 242
“Exhaustion Epidemic, The” (Guardian), 199
Facebook, 138, 139
Own the Day on, 370, 373
Fader, Jonathan, 154
Family Hour (podcast), 109
fasting
compressed feeding windows, 67, 68, 76
intermittent fasting (IF), 51, 66, 67, 68, 69–70, 76
ketogenic diet and, 70
one day fast, 70
supervised, for weight loss, 66–67
supplements and, 70
who shouldn’t fast, 68
Fast Vitamin IV, 90
fat, body
glycogen excess and, 57, 169, 284
IF to reduce, 67
sugar and, 58–59
vitamin D to reduce mass, 87
fat, dietary, 55, 59–66, 164, 169–80
bowel movements and, 135
for breakfast, 63–66, 76
with caffeine, 123
egg yolks, 62
frying with, 179–80
heart disease not increased by, 60
hormone levels and, 170, 311
ketogenic diet and, 57
quality of life and, 60
saturated fat, 60, 62, 65, 170
slow digestion of, 168
slowing down sugar absorption, 283
“smoke point,” 179, 180
substituting good fats for sugar and simple carbs, 69
trans fats or vegetable oils, 178–79
truth about good and bad cholesterol, 61–62
villainizing of, 76
weight gain not caused by, 60–61, 75
weight loss and, 61, 76
what fats to eat, 63–66, 170
fatigue
accidents and, 198
blood sugar levels and, 53
causes, 10, 11, 39, 80
chronic, 210
exercise to relieve, 211
Huffington and, 344
See also energy
fava beans, 177
fecal transplants, 89
Federer, Roger, 346
Feifer, Jason, 373
fermented foods, 173–74, 183, 273–74
Ferriss, Tim, 109
fiber, dietary, 52, 164, 166–68, 283
fermentable fiber/resistant starch (prebiotic), 167–68, 173, 281
fruits and, 168–69
ideal sources, 167, 168, 173
insoluble fiber, 167, 275, 281
in popcorn, 275, 281
soluble fiber, 167
fibromyalgia, 81
Fifty Shades of Grey (James), 315
Fighter and the Kid, The (podcast), 109
findaspring.com, 14
fish and seafood
canned tuna, 182
eating oily fish, 83, 86
Jammin’ Tandoori Salmon with Tzatziki, 295
mackerel, 174
mercury poisoning and, 181–82
Probiotic Ceviche, 187
sardines, 174
wild-caught salmon, 166, 171, 174
fish oil, 81, 86, 87
flatulence, 168, 173
good gas, bad gas, 281–82
flaxseed, 167, 174
flow state, 147, 257, 317
Flynt, Larry, 314
folate, 90, 183
food allergy testing, 276–77
food dyes, 180–81
Framingham heart study, 178
Franklin, Benjamin, 51, 97
fruits, 168–69
berries, 176
dark, as anthocyanins source, 175
quality of sources, 171
fun, 1
board or card games and, 334, 338
cuddle time, 333–35, 338
dinner and, 272
gym at Onnit and, 263
music and, 262
playing and, 262–63
play with pets, 263–64
play wrestling, 19–20, 26
reset and connect, 253–67
state of mind and, 158
See also sex
Game-On Stew, 294
gamma-aminobutyric acid, 287–88
garbanzo beans (hummus), 168
Garbrandt, Cody, 5, 320
garlic, 175–76
Game-On Stew, 294
Garlic Green Beans with Cashews, 189
Jammin’ Tandoori Salmon with Tzatziki, 295
Sautéed Garlic-Mustard Dandelion Greens, 191
Sourdough Garlic Bread, 292
Gates, Bill, 346
Gates of Fire (Pressfield), 363
ginger, 280–81
Glory Kickboxing, 347
glutamate, 287–88
glutathione, 288, 301
gluten sensitivity, 183–84, 275
glycogen, 57, 169, 274, 284
Goethe, Johann Wolfgang von, 1
Google, 202, 345
grains, sprouted or fermented, 169
Green, Robert, 101
green beans
Garlic Green Beans with Cashews, 189
Greenfield, Ben, 109, 260
green plants (for the home), 354
greens, leafy
Classic Breakfast with Greens, 71
mixed, fiber in, 167
phytic acid or oxalate in, 183
Sautéed Garlic-Mustard Dandelion Greens, 191
Spicy Creamy Greens, 296
See also specific greens
greens blend (multinutrient “green food” mix), 84–86
guarana berry, 118
guar gum, 167
gut biome, 80
apple cider vinegar and, 286
coffee for gut health, 122
foods for, 172–74
immune system and, 80, 122
neurotransmitter growth and, 122
prebiotics and, 167–68, 172–73
probiotics and, 167
supplementation for, 89, 94
weight management issues and, 89
Guyenet, Stephan, 56, 174
Hancock, Graham, 260
happiness
deathbed regrets, 266–67
Emerson on, 143
of employees, 141, 142
income level and, 140
work and, 144
Harbinger, Jordan, 362
Hardcore History (podcast), 109
Harvard mind-set study, 249–50
HCL supplements, 280
headaches, 10, 11, 80, 125, 150, 183, 260
health and longevity, 1
acute stress and, 32, 37, 49
American mortality rates, 32
blue zones, 174
chronic stress and, 32
digestive enzymes and, 280
exercise and, 210
good inflammation and, 38–39
IF and, 68–69, 76
loneliness and, 254
pet ownership, benefits of, 264
sex and, 308
sickness in America, 32
sitting at work and, 147
sleep and, 346
strong social relationships and, 255
sugar and, 54, 56, 59, 60, 62, 76
See also specific conditions, diseases
Healthy Workplace, The, 145
heartburn, 279–80
heart disease
dietary fat and, 59, 60, 61–62, 178
increase in, 59
margarine or butter substitutes, 178
obesity and, 16
sugar linked to, 54, 56, 59, 60, 62
heavy metals, 181–82
hedonic tolerance, 309, 311–12
Heffernan, Margaret, 325
hemp seeds, 166
Heraclitus, 361
Herrigel, Eugen, Zen in the Art of Archery, 103
History on Fire (podcast), 109
Hof, Wim, 30, 33, 34, 42
Lamaze and, 36–37
method (breathing exercise), 35–36
Hogan, Hulk, 77
Holker, Allison, 5
hormesis, 37–38, 49
appropriate dose and, 46, 47
cold and, 38, 40, 43–47
exercise and, 211
heat and, 42–43
vaginal birth and, 80
Howes, Lewis, 109
Huerta, Roger, 214–15
Huffington, Arianna, 344
HumanCharger25, 21–22
hunger and satiety, 53, 169, 170, 285
Huperzia serrata (club moss), 132–34, 136
Huxley, Aldous, 127
Island, 299
hydration. See dehydration; water
hyperthemic conditioning, 42–43
I Am Not Your Guru (film), 26
immune system
anthocyanins as booster, 175
chronic stress and, 32
gut biomes and, 80, 122
Hof altering inflammatory response, 33
mini trampoline for, 26
vaginal birth and, 80
vitamin D and, 81
inflammation, 38–40
antinutrients and, 177
chronic, 39
chronic stress and, 32, 40
cold or flu and, 39
cold to modulate, 38
C-reactive protein and, 175
curcuminoids to reduce, 175
good vs. bad, 39–40
Hof and altering immune response to, 33, 39–40
how it feels, 87
krill oil to reduce, 86, 95
sugar and, 59
sulforaphane to reduce, 176
trans fats and vegetable oils, 178
insulin, 53, 57
insulin resistance, 58
internal clock (circadian rhythm)
afternoon drowsies and, 202
desynchronization, 17
disruptions of modern life, 18
energy levels and, 10
movement and, 10, 11, 20
negative effects of atypical rhythms, 17
NHL’s Keith and, 18–19
resetting, 11, 20, 28
sleepiness and, 10
sunlight and, 10, 11, 17, 18
iodine, 15, 177
iron, 15, 177, 274
pink Himalayan salt and, 16
irritability, 10, 11, 53, 80
Island (Huxley), 299
Iverson, Allen, 324
James, E. L., Fifty Shades of Grey, 315
James, LeBron, 155, 346
Jammin’ Tandoori Salmon with Tzatziki, 295
Japanese Society of Hypertension, 108
Jason Ellis Show, The (podcast), 109
Jeffries, Tony, 231
Jerusalem artichokes, 173
Jesus, 267
jet lag, 17
Jobs, Steve, 260
Joe Rogan Experience, The (podcast), 109, 372
Jones, Jon, 306
Jones, Paul Tudor, 125
journaling, 156, 330–33, 338, 338, 341
cathartic writing, 332
listing three objectives, 330–32
next day’s mission recorded, 330
privacy and, 333
Judge, Mike, 98
Junger, Sebastian, Tribe, 144
kale, 183
kava, 265
kefir, 174
Kegel Camp (app), 318
Kegel exercises, 317, 318, 319
Keith, Duncan, 4–5, 18–19
kelp, 177
ketogenic diet, 57, 61, 70, 169
Keys, Ancel, 59
kimchi, 174
Probiotic Ceviche, 187
Kingsbury, Kyle, 45–46, 109
Klum, Heidi, 346
kola nut, 118
kombucha, 174
Koniver, Craig, 90
Kotler, Steven, Stealing Fire, 114
krill oil, 86–87, 95
Kristofferson, Kris, 201
Krueger, Alan, 259
lactose intolerance, 63, 273, 285
Lalanne, Jack, 209
Lamaze breathing, 36–37
Langer, Ellen, 250
Counterclockwise, 263
laughter, 109, 152, 253, 267
Lawler, Don Howard, 113
law of three, 331–32
Legend of Bagger Vance, The (film), 363
Leilani’s restaurant, Hawaii, 283
lemons
Morning Mineral Cocktail, 13
Levitin, Daniel, 262
light/sunlight
blue light and, 18, 20, 352–53
circadian rhythm and, 17, 18
light-emitting earbuds, 21–22, 134
morning routine and, 7, 10, 11, 17–19, 20, 28
nitric oxide and, 319
postsleep light exposure, 19
resetting your internal clock, 7
Lilly, John, 312
Lindsey, Lori, 5
lipoproteins, 61, 62
Littlehales, Nick, 202
Sleep, 349, 350
loneliness, 254–55, 267
Love Pasta, 293
Love Undressed (podcast), 306
L-theanine, 119, 133, 288
Ludacris (rapper/actor), 4
lunch, 161–95
Bacony Asparagus with Sauerkraut, 188
Chia Pudding, 192
Chipotle Beef Bowl, 186
cravings and convenience, 163
Garlic Green Beans with Cashews, 189
macronutrients, 164, 194
micronutrients, 161, 164, 194
Plan A: mix and match foods, 184–92
Plan B: pick a restaurant, 193
Plan C: meal delivery services, 193
poor lunch habits, 162–63
Probiotic Ceviche, 187
Sautéed Garlic-Mustard Dandelion Greens, 191
Turmeric No-Tato Salad, 190
what to avoid, 195
magnesium, 15, 80, 177
Epsom salts baths, 83, 336
food sources, 83, 274
supplements, 86
ultimate hangover cure and, 287
manganese, 15, 177
mantra, 372–73
margarine and butter substitutes, 178
Mashed Potatoes, 297
matcha, 119–20, 127, 288
MoMatchajito, 121
McCarthy, Cormac, The Road, 335
McConaughey, Matthew, 346
McGregor, Conor, 232
MCT (medium-chain triglyceride), 70, 124–25, 170
meats
Chipotle Beef Bowl, 186
CLA in beef, 171
Game-On Stew, 294
grass-fed beef, 166, 174
organ meats, 177
quality of sources, 171
Sensual Steak Salad, 290–91
meditation, 103–4
melatonin, 353, 357–58
mental override, 32, 41–42, 49, 154, 330, 375
mercury poisoning, 181–82
micronutrients, 161, 172–77, 194
microbiome-assistive foods, 172–74
protective foods, 174–76
rich food sources of, 176–77
milk, 273
Miller, Bode, 4, 32, 42, 48, 154
Miller, Whitney, 19, 234, 275, 306, 322, 347
Milne, A. A., Winnie-the-Pooh, 197
mindfillness
audiobooks during commutes, 107
podcasts during commutes (avoiding talk radio), 106–7
mindfulness, 102–5, 264, 320
breathing techniques and, 108, 111
wide peripheral gaze, 104, 108–9, 111
minerals, 11, 15
Emergency Sleep Cocktail, 359
Morning Mineral Cocktail, 13
replenishing, after detox, 43
replenishing on waking, 11, 14, 15
rich food sources, 176–77
in sea salt, 15
trace, 177
miso, 174
molybdenum, 287, 301
MoMatchajito, 121
monk fruit, 274, 284
mood
coffee for elevating, 122
cold exposure and, 38
dehydration and, 11
exercise for elevating, 211
gut biome and, 63
vitamin D for, 87, 88, 95
Mooji, the “laughing buddha,” 152
Morning Mineral Cocktail, 13, 20–21
morning routine, 2, 7–49
breakfast, 51, 69–76
breath and, 34–37, 49
cold and power shower or polar plunge, 43–47
deep breath, deep freeze, 29–49
hydration, 7, 9, 11, 13–17, 20–21
light, 10, 11, 17–19, 20–22, 28
Morning Mineral Cocktail, 13
movement, 10, 11, 19–20, 22–26, 28
resetting internal clock, 11, 20, 28
three simple things to do within first twenty minutes, 7, 11, 27
water, light, movement, 7–28
See also drive time
motivation, 361
for exercise, 210–12, 249, 250
of the hero, 373–74
for self-destruction, 365
movement
heart rate and, 26
internal clock and, 10, 20
morning, 10, 11, 19–20, 22–26, 28
rebounder (mini trampoline), 26
at work, stretching, 149–50
See also exercise
Musashi, Miyamoto, 49
Book of Five Rings, 3
muscle twitches, 80
music
author and flute, 217, 265
didgeridoo, 265, 356
intimacy and, 262
playing an instrument, 257, 264–65, 267
socializing and, 262, 267
mustard
Sautéed Garlic-Mustard Dandelion Greens, 191
Napoleon Bonaparte, 88
“narcotizing dysfunction,” 106–7
New Earth, A (Tolle), 158
nicotine, 113, 136
benefits, 127–28, 131
caveat about, 127–28
Final Word on, 131
gum or patch, 131
smokeless tobacco, amount in, 129
vaping, 130
writing and, 135
Nietzsche, Friedrich, 38
nighttime, 337–40
board or card games and, 334, 338
brewing some tea, 339, 339
checking emails and texts, 338, 338
checking social media, 338, 338
cuddle time, 333–35, 338
dinner, 269–301
journaling, 330–33, 338, 338, 338
nighttime suggestions, 339
personal care, 336–37, 338
preparation for sleep, 2, 330–31, 333–35, 337–40, 341, 352–53
reading, 334–35
sex, 303–25
sleep, 343–60
strategy to de-stress, 340
transitioning and winding down, 255–56, 258, 264–65, 330–31
unplugging and, 329–36, 337
watching TV, 334, 339, 339
Nike slogan, 41
nitric oxide, 82, 274, 277, 281
dinner and, 288–98
food sources, 282
fresh air, sunlight, and, 319
laughing to increase, 319
sex and, 281–82, 307, 319–20, 324
nitrosamines, 179
nocebo effect, 184, 275–76
nomophobia, 326–27
nootropics, 113, 131–34
Huperzia serrata, 132–34, 136
mental performance and, 131–34
norepinephrine, 31, 35, 39, 40
nutrition, 1, 2, 170
antinutrients, 63, 65, 163, 164, 195
avoiding heavy metals, 181–82
avoiding phytic acid and oxalate (or oxalic acid), 182–83
breakfast, 51, 63–76
carbohydrates, 51, 53, 57, 168–69
chemicals in food, 180–81
chewed-up food, or “chyme,” 168
communicating with our bodies and, 300–301
dinner, 269–301
fast-metabolizing foods, 51
fats, 55, 59–66, 135, 164, 169–80, 311
fiber, 52, 164, 166–68
gluten sensitivity, 183–84
good news about “bad” habits (cheese, chocolate, bread, popcorn), 272–75
GRAS status, 178
lack of biodiversity and, 163
lunch, 161–95
macronutrients, 164, 165–70, 194
micronutrients, 164, 172–77, 194
organic foods, 180
pesticides in food, 180
pleasures of food and, 271
popular diets, 55
positive mind-set and, 271
prebiotics, 167–68, 172–73
probiotics, 79, 167, 173–74
pro-sex foods, 277, 288–98, 301, 309, 319
protective foods, 174–76
protein, 164, 165–66
quality of sources, 79, 170–71
substituting good fats for sugar and simple carbs, 69
sugar, 51, 53–54, 169, 177–78
Universal Principle #1: Sugar Will Fruc You Up, 56–59
Universal Principle #2: Fat Is Your Friend, 59–66
Universal Principle #3: Skipping Is Better Than Cheating, 66–69
Universal Principle #4: Calories Are Bullshit, Macronutrients Matter, 164–71
Universal Principle #5: Eat Weird Foods, 172–77
Universal Principle #6: Go to War with Antinutrients, 177–79
Universal Principle #7: What You Think About Food Matters, 275–77
Universal Principle #8: Nutrition Is Only as Good as Digestion, 277–82
Universal Principle #9: Cheat Like a Pro, 282–88
vitamin- and mineral-rich foods, 176–77
See also carbohydrates; fat, dietary; prebiotics; probiotics; protein; specific foods
obesity, 16, 59
in childhood, 54, 169
fasting for weight loss, 66–67
nonchewers, fast eaters, 278–79
probiotic supplementation for, 89
sugar linked to, 54, 56, 59–60
sugar-sweetened drinks and, 169
Office Space (film), 98, 99, 101, 110
olive oil, 170, 179
omega-3 fatty acids, 81, 172, 174
oily fish for, 83, 86
supplements, 86–87
omega-6 fatty acids, 174, 275
onions, 168, 173
Chipotle Beef Bowl, 186
Game-On Stew, 294
Probiotic Ceviche, 187
Onnit, 4–5, 46, 105, 347
Alpha Brain, 92–93, 135, 363
environment’s odor and, 145
growth of, 140–41, 331
gym at, 263
happy employees, 141
origins, 142, 143, 363
Own the Day on Facebook, 370
podcasts, 106
products, 91, 339
www.OnnitAcademy.com, 249
opiates, prescription, 116, 259
oxalate (or oxalic acid), 182–83
oxidative stress, 177
oxytocin, 264
oysters, 172
pain
addiction to painkillers, 116, 259
cannabis and, 259–60
chronic, 210
chronic stress and, 32
exercise to relieve, 210, 211
Paleo movement, 65
papayas, 280
Parkinson’s disease, 182
“Pass Me Da Green” (Master P), 259
Patrick, Rhonda, 38
Patton, George, 154
peanut butter
Açaí Breakfast Blast, 74
pepper, black, 175, 176
Emergency Sleep Cocktail, 359
peppers
Chipotle Beef Bowl, 186
performance, 1, 122, 126–27, 131
blocking out distractions, 155–56
increasing, supplements and, 84
mental aspects, 320
mental override and, 154
nitric oxide and, 82, 277, 319–20
odor and productivity, 145
postlunch drag and, 200, 201
power naps and, 206
power plants for, 113–36, 260
sexual, 319–20
See also caffeine; nicotine; nootropics
personal care, 336–38, 339, 339
pesticides, 180
pets, 263–64
author’s Klee Kai, 263–64, 354
pheromones, 313–14
phosphatidylcholine, 86
phosphorus, 15
phytic acid, 182–83
pineapple, 280
pistachios, 173
placebo, 368
Planck, Max, 75
podcasts, 106–7
Aubrey Marcus Podcast, 109
recommendations, 109, 314
polarity, 315–17
polyphenols, 175
pomegranate seeds
Probiotic Ceviche, 187
popcorn, 167, 274–75, 281
Popcorn with Grass-Fed Butter and Chocolate, 298
Portal, Ido, 232
posture, 147, 148–50, 157
bosu ball and, 149–50
shoes and toes, 149
potassium, 15, 359
potatoes
Game-On Stew, 294
Mashed Potatoes, 297
potato salad as prebiotic, 173
power nap, 197–207, 348, 349, 360
benefits, 201, 207
binaural beat technology for, 203–5, 207
companies extolling, 202
controlled recovery period (CRP), 202–3, 204
famous nappers, 201
length of, 202–3
productivity increase and, 201
scheduling, 201
step-by-step instructions, 205
as supplement of daily sleep, 207
power plants, 113–36
bowel movements and, 135
caffeine/coffee/tea, 116, 118–26, 134–35
coca plant, 114, 115
natural forms vs. refined, 115–16
nootropics, 131–34
tobacco/nicotine, 116, 126–31
Powhatan Indians, 41
prebiotics, 167–68, 172–73
preservatives, 181
Pressfield, Steven, 154, 363
Gates of Fire, 363
Probiotic Ceviche, 187
probiotics, 79, 167, 173–74
Saccharomyces boulardii, 88, 94
supplements, 88–89, 94
processed foods, 79, 178, 195
procrastination, 154
protein, 164, 165–66
protein powder
Açaí Breakfast Blast, 74
Choco-Maca Magic Shake, 73
Proverbs 27:17, 37
psyllium, 167, 285
Pumping Iron (film), 281
pumpkin seeds, 282
Love Pasta, 293
Sensual Steak Salad, 290–91
Spicy Creamy Greens, 296
quinoa
Love Pasta, 293
Rappo, Karl, 224
Red Queen, The (Ridley), 270–71
relationships, 1
being in close-knit groups, 254
communication and, 299–301, 314
connection and, 256, 261–66
ego as obstacle, 323
food and, 271
Golden Rule and, 267–68, 333
healing and longevity, 255
modern life and, 256
sex and committed couples, 304
support from, 375
unplugging and, 262
reset and connect, 253–67
avoiding workaholism, 255, 256
being in close-knit groups, 254
connecting with others, 256, 261–64, 265–66
connecting with self, 256–61, 264–65
listening to music, 262
modern life and lack of social contact, 254–55, 256
online vs. real-life connection, 261
play and, 262–63
playing an instrument, 257
playing with pets, 263–64
transitioning from workday to home, 255–56, 258, 264–65
unplugging and, 325, 329–37, 341
wine or cannabis, 258–61, 265, 267
wiser choices and, 266–67
resistance, 361, 364, 372
getting support for your tribe and overcoming, 369–70
Pressfield on, 363
what it is, 363
See also bringing it home
retrogradation, 173
rice, black, 175, 176
rice milk
Açaí Breakfast Blast, 74
Ridley, Matt, The Red Queen, 270–71
Road, The (McCarthy), 335
Robbins, Tony, 33–34, 48, 181
I Am Not Your Guru, 26
Rogan, Joe, 4, 210, 327
Roll, Rich, 272
Ryan, Chris, 109, 314
Saban, Nick, 3
sacha inchi seeds, 174
Sacks, Oliver, 154
Sade, Marquis de, 303
safflower oil, 178, 179
salad dressing, 290–91
salt and sea salt, 15–17
Emergency Sleep Cocktail, 359
Morning Mineral Cocktail, 13
pink Himalayan, 16, 286
trace minerals in, 15
ultimate hangover cure, 286–87
Sapolsky, Robert, 31, 264
sauerkraut, 174
Bacony Asparagus with Sauerkraut, 188
sauna, 182
Savage, Dan, 109, 314
Schaub, Brendan, 109, 125
School of Greatness (podcast), 109
Schopenhauer, Arthur, 344
Schwarzenegger, Arnold, 281
seasonal affective disorder, 22
seaweed/sea vegetables, 177
Probiotic Ceviche, 187
selenium, 172
self-forgiveness, 361, 364–66, 375
four things to say, 371
Ho’oponopono, 370–71
self-talk, 361, 364, 375
author’s, effect of, 369
giving yourself credit, 368–69
mantras as potent form of, 372–73
for tough times, 369, 372–73
Sensual Steak Salad, 290–91
serotonin, 114, 133
sex, 1, 303–24
addiction, 312
attraction and smell, 313–14, 324
average times per week, 304
avoiding, reasons for, 306, 307
better performance, 319–20
better sex, 313–20
birth control pill and, 309–10
brinksmanship, 318
communication and, 314, 324
declining frequency of, 304–8
as dessert, 269
dinner for, 288–89
ego as obstacle, 323–24
estrogen and, 309, 310, 311
everyday challenge, 322
exercise and, 211
fasting from sexual imagery, 321–22
flatulence and, 281–82
flow state and, 317
hedonic tolerance, 309, 311–12
hormone balance and, 307, 309–11, 324
insecurity about, 306–7
mastering the squeeze, 317–18, 324
masturbation, 311–12
the million-dollar spot, 318–19
as miracle drug, 308
more sex, 308–12
music and, 262
nitric oxide and, 281–82, 307, 319–20, 324
open up and try one new thing, 321
pheromones, 324
podcasts, 314
polarity/power exchange, 315–17, 324
polarity strategies, 316
pornography and, 305–6, 312, 321–22, 324
prioritizing, 305
pro-sex foods, 277, 288–98, 301, 309, 319
sexual dysfunction, 306–7
starting activities, 320
suboptimal, 305–6
testosterone and, 307, 309–11
well-being and, 308
Shaw, George Bernard, 253
shoes
Altra, 149
Kuru, 149
Vibrams, 149
Sisson, Mark, 38
sleep, 1, 10, 343–60
afternoon drowsies or postlunch drag, 173, 198, 200, 201, 205
author’s problems with, 204, 347
bedtime hydration, 357, 360
binaural beat technology for, 203–5
caffeine and disturbance, 125
“catch up on sleep,” 349
checklist, 357
cultural/societal attitudes and, 345
daytime fatigue, 10, 198–99
deprivation, 344
dinner for, 288–89
Emergency Sleep Cocktail, 359
exercise and, 210, 211
four phases of, 348
full cycles of, 202, 203, 349–50, 357, 360
getting secure and, 355
getting yourself together, 354–57
individual requirements, 346, 347
internal clock and, 17
junk sleep, 350
Marcus on, 343
media and misinformation, 345
melatonin and, 353, 358
napping, 197–207, 348, 349, 360
Navy SEALs and, 206
nose breathing, 356
polyphasic, 348, 360
position, 355–56, 360
preparation for, 2, 330–31, 333–35, 337–40, 341, 352–53
REM, 202, 348
siesta or ta’assila, 348
sleep disorders in America, 10, 345
sleep homework, 347–48
testosterone and, 311
thirst during the night, 357
tracking your sleep, 134, 350
uninterrupted, 348
See also power nap
Sleep (Littlehales), 349, 350
sleep apnea, 355–56
sleep environment, 351–54, 357, 360
banishing electronics, 353–54
eliminating blue lights, 352–53
eliminating EMF exposure, 353
green plants for, 354
no-friend (no-pet) zone, 354
programmable thermostat and, 351
temperature for, 351–52, 351–52
sleep trackers, 350
Oura ring, 350
Sleepwalk with Me (film), 353
smoothies
Açaí Breakfast Blast, 74
Choco-Maca Magic Shake, 73
snacking, 67
social media, 261, 338, 338
soda (soft drinks), 169
with stevia, 267
sodium benzoate, 181
Sourdough Garlic Bread, 292
Soylent, 270, 271, 277
Spicy Creamy Greens, 296
spinach, 83
Açaí Breakfast Blast, 74
Sensual Steak Salad, 290–91
Spicy Creamy Greens, 296
Stealing Fire (Wheal and Kotler), 114
Stevenson, Shawn, 109, 354
stevia, 284
MoMatchajito, 121
Popcorn with Grass-Fed Butter and Chocolate, 298
soda (Zevia cream soda), 265
-sweetened chocolate, 274
stress
acute stress, 37, 49 (see also hormesis)
acute vs. chronic, 31, 32
body’s response to, 31
cell phones and, 327–28, 341
chronic, 40, 48, 79
chronic, health risks of, 32, 49
cold and, 38, 40, 43–47, 49
doctor visits and, 33
emails and, 328
exercise and reduction, 210
heat and, 42–43
workplace and, 139, 146, 148, 150, 153, 154
stress hormones, 9, 31, 40, 327
stress reduction, 33
Hof method and, 35–37, 39–40, 49
journaling to reduce, 341
nighttime and reducing, 340
sugar, 51, 53–54, 56–59, 63
alternatives, 284
as antinutrient, 177–78
“Cheater Shooter,” 286
conversion to fat, 57–59
dopamine and, 54
fructose and, 62, 169
health risks, 54, 56, 59, 60, 62, 76
how to cheat and eat, 282, 283–86
insulin resistance and, 58
skipping a meal to avoid, 66–69
soda (soft drinks) and, 169
sulforaphane, 176
supplements, 77–96
athletic performance and, 83–84
brands recommended, 91
buying advice, 91–93, 96
difficult-to-find nutrients, 79–80
digestive enzymes, 280
during a fast, 70
of garlic, 176
GRAS status, 92
“green food” mix, 84–86
gut care kit, 94
HCL, 280
IV vitamin therapy, 90
key supplements, 81, 96
magnesium, 86
molybdenum, 287
omega-3 fatty acids, 86–87
probiotics, 88–89, 94
reasons to supplement, 79–82, 96
tracking how you feel, 94
vitamin B, 89–90
vitamin D, 87–88
vitamin K2, 88
Swedish snus, 129–30
sweeteners, healthy, 274, 284
sweet potatoes, 169
Swift, Jonathan, 172
Swiss chard, 282
Love Pasta, 293
Sensual Steak Salad, 290–91
Spicy Creamy Greens, 296
tea, 119–21
butter in, 66
caffeine content, 119
Camellia sinensis, 119
ginger tea, 281
green, 175, 176, 288
matcha, 119, 127, 288
mental focus and, 119, 122
MoMatchajito, 121
nighttime suggestions, 339
Tibetans and yak butter in, 123
yerba maté, 119
teamwork, 151–52, 157
testosterone, 307, 309–11
Thiel, Peter, 27
Thompson, Stephen, 84
tobacco, 126–31
cigarettes, 126, 128–29
cigars and pipes, 130–31
final word on, 131
nicotine and, 126–27
smokeless, 129–30
Swedish snus, 129–30
toe spreaders, 149
Toews, Jonathan, 4–5
Tolle, Eckhart, 158
tomatoes
Love Pasta, 293
training. See exercise/training
trans fats, 178–79
Tribe (Junger), 144
Trussel, Duncan, 109
turmeric, 175, 176
Emergency Sleep Cocktail, 359
Turmeric No-Tato Salad, 190
tzatziki recipe, 295
Uber, 202
UFC (Ultimate Fighting Championship)
Cormier and training, 158
intensity and, 151–52
visualizing victory and, 367–68
See also specific fighters
University of Wisconsin–La Crosse
study on kettlebell training, 215
Valtellini, Joe, 259–60
van Assen, Marcel, 316
vaping, 130
Varidesk, 147
Vaynerchuk, Gary, 140
vegetables
cruciferous, 176
quality of sources, 171
See also specific vegetables
vegetalista (plant doctor), 117
visualizing success, 361, 364, 367–68, 372
Vitale, Joe, 371
vitamin A, 172
vitamin B, 81, 89–90
vitamin B12, 89, 172
vitamin D, 81, 87–88, 95
vitamin E, 172
vitamin K2, 88
walking, 286
Ware, Bronnie, 266
water, 13–15
Choco-Maca Magic Shake, 73
Emergency Sleep Cocktail, 359
findaspring.com, 14
fluid intake prior to sleep, 357
loss overnight, 9, 11
morning hydration, 7, 9, 20–21, 28
Morning Mineral Cocktail, 13
ultimate hangover cure, 286–87
water filters, 14–15
watermelon, 282
Waterson, Michelle, 5
weight loss
calorie-in, calorie-out hypothesis, 165
compressed feeding windows and, 67, 68, 76
exercise and, 210
fats and, 61
IF for, 67, 68, 76
ketogenic diets, 51, 61, 70, 169–70
low-carb diet and, 61
muscle loss and, 68
Welles, Orson, 163
Wheal, Jamie, Stealing Fire, 114
Wheat Belly, 275
Whole Foods, 270, 273
Willink, Jocko, 108
wine
elderberry, 260
Game-On Stew, 294
red, 175, 176, 177, 282
relaxing with, 258, 260, 265, 267
Winnie-the-Pooh (Milne), 197
Wismeijer, Andreas, 316
Wolf, Robb, 124
Woodley, Tyron, 5, 83–84
work, 137–59
author’s office, 144, 156
author’s work history, 141–42
blocking distractions, 155–56, 157
emails, 153, 157
“Embrace the grind,” 158
emotional interactions at, 150–51
ergonomics for, 147–48
Facebookaholism, 138, 139
happiness at, 141, 142, 143
having a mission, 141, 142–44, 156, 159, 330
how to start the day, 153–54
humans as built for, 139
income related to happiness, 140
Japanese karoshi, 140
job dissatisfaction, 139, 140
learn to say no, 154–55
movement exercises, 149–50, 157
odor and, 145–47, 156
owning your space, 141, 144–52, 156–57, 159
postlunch drag, 200, 201
posture and, 147, 148–50, 157
procrastination and, 154
productivity, 138–39, 145, 148, 155–56
questions to ask yourself, 158
sitting and life expectancy, 147
stress and, 139, 146, 148, 150, 153, 154
teamwork, 151–52, 157
three objectives for a day, 331–32
workaholism, 139, 255
working effectively, 141, 152–56, 157, 159
work/life balance, 139–40
yams, 169
yerba maté, 119
yoga, 233–34
hot yoga, 182
Pro Tip: Yoga Anywhere, 234
Slow and Sexy exercise, 24, 24–25
yogurt, 63, 64
Açaí Breakfast Blast, 74
Greek, 174
Jammin’ Tandoori Salmon with Tzatziki, 295
You Are the Placebo (Dispenza), 368
Yudkin, John, 59
Zen, 103, 119
proverb, 269
Zen in the Art of Archery (Herrigel), 103
zero state, 370–71
zinc, 15, 172, 274
zucchini
Love Pasta, 293