Sleep Drink Breathe by Michael Breus

[@Stronger_Now]

00:55 Foundations of biological health
03:28 The perfect sleep sanctuary
06:14 Powering up, powering down
09:20 The ways of water
12:49 Foundations of better breathing

[@Stronger_Now]

HOME MANAGEMENT
- Focus on consistent daily actions over perfect systems
- Master basic tasks first: dishes, laundry, regular cleaning
- Create weekly cleaning schedules and dedicated laundry days
- Use container limits to control clutter
- Identify personal clutter threshold
- Let go of items that cause decision paralysis
WELLNESS FUNDAMENTALS
Sleep:
- Maintain 65-70°F room temperature
- Create complete darkness
- Establish Power-Down Hour: tasks, hygiene, relaxation
- Keep consistent wake times
- Time caffeine and naps strategically
Hydration:
- Calculate personal needs (weight × 0.6 + 12oz per 30min exercise)
- Drink at 5 strategic points daily
- Choose mineral-rich water
- Sip steadily rather than gulp
- Link to existing habits
Breathing:
- Use nasal breathing to produce nitric oxide
- Maintain good posture for diaphragm function
- Practice specific patterns for different effects:
* 4-7-8 for calming
* Controlled hyperventilation for energy
- Focus on proper diaphragmatic engagement