- Eat foods that makes you healthier, every meal, every day. Eat foods that makes you less healthy infrequently, if at all. Eat just enough to support activity levels and goals.
- Exercise. Work hard. Harder than you are now. But more importantly, work smart. Too much volume, intensity and frequency is just as bad as too little.
- Recover. Devote as much effort to recovery practices as you do to training. This is not optional. Most fall miserably short in this category.
- Sleep 8-9 hours a night, in a cool, dark room. Make time for this. You can get away with less, but only if it’s summertime.
- Manage your stress. Deal with it in a healthy fashion. Stress will undermine all of the above.
- Do this, day in and day out, for years and years and years, as consistently as you can.
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