The highly-publicized self-improvement book, Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers written by Tim Ferriss, is a ground-breaking account of exactly what the title implies. The book is broken into three sections: Healthy, Wealthy, and Wise. In each chapter, Ferriss talks to high-class individuals who are knowledgeable in their particular field. Today we look at the takeaway information set within the Healthy section of Ferriss’ kettlebell sized novel.

Slow-carb diet

To lose the most amount of fat from your body in the quickest amount of time, there’s a list of the many things you should be cutting out and adding into your diet six out of the seven days a week. Eliminate white starchy carbohydrates, meaning no more pasta, rice, potatoes, and grains; eat the same few meals over and over again; don’t drink your calories; don’t eat fruit; whenever possible, measure your progress in body fat percentage, not total pounds. Then, on a day like Saturday, take a day off and go nuts with whatever you want to eat. This is for pure psychological and biochemical reasons.

Faster and better sleep

Look into honey plus apple cider vinegar or Yogi Soothing Caramel Bedtime Tea. The combination of honey and apple cider vinegar (Bragg’s brand recommended) is a go-to tranquillizer with natural elements. Apple cider vinegar is an incredibly healthy liquid when taken in a shot glass or as two tablespoons in a teacup. It boosts metabolism and lowers blood pressure for a better night’s sleep. The honey allows you to feel full for the entire night, so no alarming wakefulness due to hunger demands wake you up. It also acts as a melatonin-inducing substance. Melatonin is the sleepy time chemical you secrete around 9 p.m. every day. Furthermore, the Marpac Dohm-DS “sound conditioner” white noise machine tunes out everything. With nearly 7,500 five-star reviews on Amazon, you’ll surely get a good night’s rest.

Morning rituals

First, make your bed. If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task and another. Making the bed will also reinforce that the little things in life matter. While you make your bed, say, “The people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous, and surely…none of them can hurt me.” Thanks, Marcus Aurelius. You’re ultimately in charge of your disposition, and you’ll face battles especially with others, so getting real with yourself in the morning before the day ahead gives you the ability to go forward with poise, awareness, and a calm confidence. Secondly, meditate for at least 10 to 20 minutes. At least 80 percent of all of Tim Ferriss’ high-class subjects in his book practice some sort of mindfulness throughout their day. Lastly, do some exercise. Ferriss recommends 40 repetitions of kettlebell swings or some alternative activity involving a kettlebell. Finally, write in a journal. Don’t treat it as a “dear diary” scribbling session, but list out all the things you’re thankful for, what would make the day great, and what makes you a great human being. Doing this gets you out of autopilot and into a state of awareness where you’re more confident in your abilities and thankful for the things in your life. If you have nothing to write, well, now you know you need help.