Copyright

The Million Dollar Body Method: The Entrepreneur’s Diet for Superhuman
Focus and Rapid Fat Loss Copyright © 2020 by Nate Palmer.
All rights reserved. No part of this publication may be reproduced,
distributed, or transmitted in any form or by any means, including
photocopying, recording, or other electronic or mechanical methods,
without the prior written permission of the author, except in the case of
brief quotations embodied in critical reviews and certain other
noncommercial uses permitted by copyright law.
Printed in the United States of America
First Edition
ISBN: 978-1-7363702-0-9 eBook

Disclaimer

This book is for reference and informational purposes only and is in no way
intended as medical counseling or medical advice.
The information contained herein should not be used to treat, diagnose, or
prevent any disease or medical condition without the advice of a competent
medical professional.
The activities, physical or otherwise, described herein for informational
purposes may be too strenuous or dangerous for some people and the
reader should consult a physician before engaging in them. The author shall
have neither liability nor responsibility to any person or entity with respect
to any loss, damage, or injury caused or alleged to be caused directly or
indirectly by the information contained in this book.
If you are taking any medications, you must talk to your physician before
starting any nutrition or exercise program, including The Million Dollar
Body Method. If you experience any lightheadedness, dizziness, or
shortness of breath while exercising, stop the movement, and consult a
physician.
 Dedication

To my wife, Lindsay for always being on my team.

To all the members of The Million Dollar Body
Community for all the help and feedback from you
guys. I sincerely appreciate your continued support.
Thank you for being a part of my extended family.
 Contents

Introduction ........................................................................................................... 1
Who is Nate Palmer? ........................................................................................... 7
What is this book about? ..................................................................................11
The Million Dollar Body Coaching Program ................................................15

Daily Investment 1: High ROI Morning Routine........................................31

Daily Investment 2: The Entrepreneur Breakfast .....................................49
Daily Investment 3: The Start-Up Lunch .....................................................63
Daily Investment 4: The CEO Dinner ...........................................................77
DAILY INVESTMENT 5: Final Deposit .................................................................93
Daily Investment 6: Liquid Assets .............................................................. 105
Daily Investment 7: Work Hard, Train Harder ....................................... 119
Weekly Investment: Fast 24+ Hours Every Week ................................. 135
The Million Dollar Body Method ................................................................. 147
The Million Dollar Body Method Weekly Mindset ................................. 151
What’s Next? How to Have Your Cake and Eat It, Too .......................... 157
Frequently Asked Questions......................................................................... 163
References ......................................................................................................... 169
 Introduction

L et me ask you a question: If you could go to the store and

buy an apple that INSTANTLY gave you:

10x more energy

10% body fat
10x more focus at work
10x more confidence
10x more motivation to train
A better relationship with your spouse and kids
A healthy relationship with food
Clearer skin
A better immune system
Resistance to injury

What would you pay for that apple? What would you pay for a
half of it, or a slice? Maybe the skin that someone peeled off?
If you’re like the majority of entrepreneurs, business owners,
and high performers out there, the answer is pretty much
anything.
With these attributes in place, you will have eliminated the
chief complaint of 90% of Americans. High body fat percentage
and low energy.
Not only do these issues affect our confidence and how we
view ourselves, but they create many internal problems for us
as well.
1
For example, visceral fat is a dangerous type of fat that can
start surrounding our internal organs after we hit about 15%
body fat. It’s more damaging than the fat under our skin
(subcutaneous fat) because it releases chemicals called
cytakines that cause full body inflammation.
This can lead to diabetes, heart disease, stroke, and even
cancer. The inflammation can cause your brain to be less
reactive and less focused, and can create more body fat, more
inflammation, and more disease. It becomes a vicious cycle.
Visceral fat also creates cravings that make us hungry for sweets
and high-carb foods, further compounding these issues by
creating more belly fat and ruining the fragile bacterial
ecosystem in our gut.
So we turn to “diet and exercise: as a means of dropping fat and
reclaiming our health.
The single greatest problem for someone who wants to lose
weight and get fit is that there are too many coaches and
trainers promoting plans and products that are great for
helping you drop some weight from your wallet, but not much
else.
These “goo-roos” are either intent on increasing their own
bottom line in an industry that’s set for it's biggest year ever
(the supplement industry was worth 42 billion dollars in 2019),
OR they are coming from a completely unrealistic gym
fantasyland where everyone has time to meal prep daily, eat six
times per day, and do two-hour workouts before their
afternoon nap.
Even well-meaning coaches fall short because a meal plan or
rigorous diet doesn’t get to the heart of the issue.
We see ads for programs like
2
 • 7-minute abs
• Become the fittest on earth with Crossfit
• The Carnivore diet (eat only meat and get healthy)
• Veganism
• 10-day cleanses
• 7-day water fasts
• The Keto Diet

And so on.
But none of these will be successful long term because of one
MASSIVE idea that the entire fitness and health industry fails
to mention.
Your weight-loss results DON’T matter
Not even a little.
If it were as simple as losing weight, everyone could be
successful. We’d all eat grilled tofu and broccoli for two weeks
and drop 30 lbs. Starvation diets, cleanses, and other extreme
measures would be commonplace, and there would no longer
be an obesity epidemic in the United States.
This is because, despite the possible good intentions of the
people who buy and implement products and diets like this,
NONE of them are worth anything if they’re not able to be used
long term and with good results in your daily life.
So even in the tofu and broccoli example, if you were able to eat
that without being bored and disgusted (which is not
happening), the first time you eat a bagel, that weight is coming
right back to all the wrong places.
What’s MUCH more important than hitting your fat-loss goals
is being able to maintain your lean, muscular physique, and the
rest of your results for life.

3
95% of people who lose weight through traditional means will
gain all their weight back, and more in the next two years.
So what’s the point of putting yourself through months of
strain, motivation, willpower, wallet-emptying supplements,
and nasty drinks only to have it all come right back?
The fitness goo-roos will often say “just do an extreme diet for a
few months, then you can start eating at maintenance.”
But this is teaching your metabolism to slow down over time.
Not only that, but to keep the results you got from crash
dieting, you have to Keep. Eating. The. Same. Way. FOREVER.
That’s why 99% of coaches and trainers don’t talk about this —
they don’t know how to help people maintain weight loss
without huge caloric restrictions and long bouts of cardio that
are impossible to keep up over time.
And of course, once you learn this, you’re no longer going to be
willing to pay for their expertise in showing you how to eat
tilapia and broccoli six times per day.
That’s why I’m writing this book: To help more people
understand and connect with the magic of The Million Dollar
Body Method.
Simply put, this is a way of eating that isn’t directly aimed at fat
loss, but at something MUCH more important.

The Glycogen Priming Method

The Glycogen Priming Method (GPM) is the key to the Million
Dollar Body method. It’s a framework that encompasses the
nutritional side of the program, and the key to getting great
results in your focus and fat loss without hours of meal prep or
marathon workouts.
4
By learning how to use Glycogen Priming in your own life you’ll
be able to lose fat at will, and keep it off easily.
You’ll be able to summon more energy for important projects,
whenever you need it.
You’ll have the extra capacity to show up for your family and
friends when it matters.
You’ll be able to get down to 10% body fat, build an incredible
physique, and conquer any physical goal you set for yourself
easily.
This is something that the Keto Diet or Whole 30 can never
teach you.
Coaches and dieticians have no idea how to get you these
results.
And many high-level nutritional experts won’t tell you these
things because it means they’re not going to be able to sell you
anything.
So where can you learn how to use Glycogen Priming to
accomplish your physical goals easily and use it for a lifetime of
success in your physique, your focus, and your finances?
You can learn it from the book you’re holding in your hands. A
book that is completely different from anything else on the
market right now. The Million Dollar Body Method.
Obviously if you’re reading this right now, you’re at least
interested.
You probably want to know more, to learn about the “secret” of
nutrition that has been withheld from you.
You’re probably a bit skeptical, too.
If you’re like most people, this sounds too good to be true.
5
Or like there’s a secret pitch coming.
I get it.
There are so many snake oil salesmen in this business that if
you jumped in with abandon, I’d be concerned about you.
That’s why I’m going to take some time to tell you about who I
am and why you should listen to me.
I’m not out here to take your money in a desperate cash grab
before slinking away to my lair in Barbados laughing maniacally
as you eat your 23rd meal of pure kale.

I want to tell you why you’ve never heard of this type of eating
before, and how it came to be, as well as some of the stories
from others who have used Glycogen Priming to get the results
they wanted — not just by losing weight, but by supercharging
their focus and energy as well.
So let’s get to it.

6
 Who is Nate Palmer?

T
his is the part of the book where I have to establish
credibility and make sure you know that I’m not just
peddling some supplements that I want you to buy.
We can start with childhood, because it’s relevant here.
I was a super scrawny kid. Growing up, girls used to make me
flex next to them to show that my arms were smaller than
theirs.
Kinda funny, right?
Not when you’re 12. That’s the most humiliating shit in the
whole world.
One day when I was in 8th grade, I was getting ready for school
after my mom had left the house for the day.
There was a knock on the door, and a burly man in a low hat that
I didn’t recognize was out front. As a generally frightened
person (heights, strangers, social situations), I didn’t even open
the door.
It wasn’t until he came around back and started peering in the
windows that I got a little concerned. And it wasn’t until I heard
the back door open that I started to freak out.

7
I did what anyone would do in my situation. I grabbed a steak
knife from the kitchen and I ran into my bedroom and hid under
the bed.
The minutes dragged on as I cowered in fear, ready to stab
anything that presented itself in front of my hiding place.
Suddenly I heard footsteps coming down the hallway toward
my room, followed by him banging on my door.
It might have been a few seconds. It might have been a few
minutes. All I know is that I was frozen with fear and incapable
of rational thought. Instead of calling the police (because I was
scared of getting in trouble), I called my 75-year-old grandpa to
come investigate.
The man left with jewelry, cash, and a VCR, and I never saw or
heard about him ever again.
Even though this left me with an even deeper fear of the world
at large, I also had a burning desire to never feel powerless like
that again.
Like many of us, I fell into nutrition and training because I was
afraid and running away from something.
Many of us want to avoid the pain of feeling:

• Self-conscious
• Awkward
• Powerless
• Unattractive
• Fat
• Skinny
• Lethargic
• Etc.

8
And so we work on changing our bodies in order to escape
something.
For years, I labored in the gym trying to get away from the
feelings of worthlessness and powerlessness.
But after years and years of training and working to build a
meat suit that would “protect” me from the things I was afraid
of, I discovered an even more important truth.
The changes don't come from more muscles or revealing your abs.
The real change takes place from who you become from the daily,
consistent repetition of tasks that improve your body and mind.
I thought I would be happy if I looked a certain way or weighed
a specific amount, as long as I was a mass of veiny muscles, or
looked like a comic book hero (or villain…)
But the real transformation came from committing to a task
over weeks, months, years, and finally decades. Something that
wasn’t always fun, that didn’t always feel good, but that got
done anyway.
The real reward was the self-confidence that came with
keeping the promises I made to myself about showing up daily
and running TOWARD improvement rather than AWAY from
pain.
I don’t say this to brag or to tell you how great I am.
I’m average at a lot of things, and bad at most others. But I do
have one thing going for me that has made it imperative to
write this book. I’ve spent the past 20 years looking for ways to
improve, which has finally culminated in one of the best
nutritional frameworks in the world that will spill over into the
other areas of your life and help you create radical results in
ways you never believed possible.
9
 What is this book
about?

I
n January 2018, I was doing a routine client check-in with
a good buddy who had signed on to my program a few
weeks prior.
This was someone I had known in college who had gotten a
great job right after graduation. Making close to six figures, he
was every bit of what we would consider “successful” in the U.S.
After working for a corporation for a few years, he started his
own business and was incredibly successful. Hard work, talent,
drive — he had it all. This was a guy who wasn’t afraid of putting
in 14-hour days to close new client accounts. Someone who
would go 2 hours out of his way to pick up a new contract.
The epitome of hustle.
11
But something was off.
He had been telling me for a few years that he felt drained. That
the spare tire he had accumulated from late-night snacking and
weekend beers wasn’t going away, and that literally the last
thing he wanted to do after a full day of work was go to the gym,
even though he “knew he needed to.”
Hell, even the work that had been invigorating for him no
longer piqued his interest.
He told me that he felt like he was in low-power mode all the
time. Nothing inspired him, and even hanging out with his kids
after work required a pep talk or a power nap.

Success wasn’t what he thought it

would be.
Let’s rewind to 2014, when I wrote an article titled, “How to Eat
for All Day Energy” for an online publication. I talked through a
nutrition framework I was personally using as a trainer working
10-14 hour days to make sure I showed up for clients with a ton
of energy at 6 a.m. and still had what I needed to train my clients
at 8 p.m.
It was a bit outside the box compared to normal diets as the
focus wasn’t on weight loss but simply maximizing energy and
mental focus throughout the day while making sure nutrition
aided in improved sleep.
I sent this article out to people 5-10 times per week as I
continued to see clients regressing and relapsing from the
traditional “eat less, move more” mentality.
So when my buddy came to me complaining about energy,
mood, poor sleep, and lack of focus during the day, I sat down
12
with him to come up with a perfect nutrition plan to help
alleviate the issues that had plagued him for years.
He mentioned that fat loss was also a priority, but I talked him
out of even thinking about that goal. We didn’t have any
workouts planned, no tupperware, and not a single piece of kale
to be found anywhere.
“If you chase two rabbits, you won’t catch either one,” I told him,
“so let’s focus on the most pressing issue. Your energy is
garbage and your wife doesn’t want to talk to you because
you’re always grumpy.”
We gradually changed his daily nutrition to reflect his new
goals:

• Insane energy on demand

• Mental focus as needed in his business
• Deep, restful sleep
• Waking up every day feeling dialed in
• No more food “hangovers”

Which brings us back to where we started.

“It’s like I’ve been plugged into a socket and finally gotten a full
charge. I feel like I’ve had a cold for the past 4 years, but never
realized how bad I felt!”
He raved about how he was feeling, but then came the real
mind-blowing piece.
“I also dropped 22 lbs. since I started eating like this, without
working out, and without even noticing.”
That was the point at which I knew we were onto something
special.

13
This was a guy who had tried multiple diets and had been to
every gym within a 5-mile radius but couldn’t stick to a plan.
Everything felt too restrictive and forced him to do things that
drained his energy more, while putting his willpower to the test
every single day to stick to a “diet.”
But a simple framework that allowed him to do the things he
loved at a high level? It was a no-brainer! Since his biggest goals
were building his business and making more money,
structuring his meals to help him do that not only made sense,
it made dollars!

14
 The Million Dollar
Body Coaching Program

S
ince that time, I’ve started working primarily with
business owners and entrepreneurs to help them use
this same system in their lives to create big changes in
energy and drop visceral belly fat easily.
The problem I kept running into was that I could really only help
a small number of people at a time with this method.
And everyone who successfully implemented this framework
in their lives told me the same thing:
“I’ve literally never even heard of this before.”
If my mission is to help as many high performers as possible,
that’s not feasible behind the closed doors of a program or
membership site.
I want to bring this framework to as many people who can
benefit from it as possible, even if that means giving away my
“secret sauce.”

15
Many of my coaches and friends have advised against doing
this, saying that it will eliminate the need to hire me, or reduce
the amount of people in my coaching programs.
GOOD.
As a trainer and coach, my goal is always to decrease my clients’
reliance on me. If we’re still having the same conversations a
year into working together, I HAVEN’T DONE MY JOB.
So I want to pull back the curtain on one of the most successful
nutritional protocols I’ve ever seen, and give it ALL away, piece
by piece, in this book

What Mindset Should I Have with this

Program?
One summer between my sophomore and junior year of
college, I wanted to make some extra money to “get ahead” for
the next year, as well as gain some experience to be able to
apply for a job selling ads for the daily paper at the University
of Arizona.
I drove my car from Arizona to Nashville for a week-long sales
camp, then onward to my final destination of Ashtabula
County, Ohio.
Six days per week from 8 a.m.-9:30 p.m. I knocked on doors,
selling books to families to help their kids with school.
I was terrified of everything at first. Of knocking, of people’s
dogs, of police, of people saying no, and crazy enough, of people
saying YES.
One of my good friends sent me a 60-minute clip from
legendary sales trainer Tom Hopkins. He told me it was perfect

16
for what I was doing, and that it was something that would help
me get over my fears and start selling more RIGHT away.
I spent 81 hours per week selling books door to door, which
included HOURS of commuting time that summer. I literally put
16,000 miles on my car in three months. Want to guess how
many times I listened to this sales training?
Zero.
Not a single time.
I always had it nearby, but the truth was that I was scared of
succeeding MORE than I was scared of failing.
I was scared of what success would mean if I was able to make
daily sales, and of what that would mean about my excuses and
my previous failures.
It was much easier to have the information but never take
action. It was safe. It didn’t challenge me to do any better.
This book is written as a 28-day program to be followed. The
reason it’s like that is because too many people are information
addicts, but resist doing anything with the info they read.
Information is everywhere, and even radical, impressive
information is free online, making it basically worthless.

A program is different from information.

A program requires a start date and an end date. A program
anticipates results.
Information is a noun.
A program is a verb.

A program like this will challenge you to take action. Because

the only way any of this will make a radical difference in your
life is if you make a move on it.

17
There are FIVE pieces of this program that you’re going to do
on a daily basis, with NUTRITION being front and center.
In order to see results on this program, don’t cut corners. Don’t
amend the program. There is no My Million Dollar Body
Method. There is only THE Million Dollar Body Method. If you
don’t do it as described, you didn’t do it.
Your mindset around doing this program should be like a
scientist, rigorously applying the principles without fail for 28
days so you can decide at the end whether the juice was worth
the squeeze.
Or in this case, if going without orange juice in the morning is
actually helping you be more energetic and drop weight easily.
Only by fully applying these concepts will you be able to see the
complete results you’re looking for and decide if this is a viable
option for your life going forward.
At the end of the program, you might change the morning
routine, you might tweak your midday meal, or you might
decide that you have other physical goals, like running a
marathon. These are all good things, but the initial 28 days is
paramount to your success.
So follow the directions, check the boxes, and make sure you
adhere to this simple framework, every day for 28 days.
I promise, you wont regret it.

What results should I expect to see?

You’re going to feel more alert and focused.

The biggest thing reported across the board is a massive
increase in energy. The majority of people who finish the
program say they feel “much” more energetic in the morning,
18
but the biggest difference they notice is after lunch — when
they normally would start yawning and feel like they needed a
nap to refocus. Now, they have more clarity, mental acuity, and
are dialed in for their afternoon tasks.
This is one of the most important pieces to the program.
So many entrepreneurs and business owners wear MANY hats
on a daily basis, so to lose 2-4 hours each day due to fatigue
from lack of sleep, the wrong type of food, or poor circulation
and breathing, is LITERALLY taking money out of their pockets.
If your competition is falling into a mid-afternoon slump but
you have vibrant energy until dinner, who do you think will be
first to market or capture more clients?
I don’t claim to be able to help you make more money. I don’t
know how to film a commercial, and I’m pretty bad at Facebook
ads, but I can tell you that those who complete the program get
MORE done in LESS time and are able to check more boxes
every day than most of us do in a week.

You’re going to lose fat.

Obviously, results differ for everyone. Someone who has been
sedentary for 20 years and weighs 350 lbs might drop 50 lbs in
a month, while someone who is 165 lbs and active might see
their body change and not the scale.
Most people report losing upward of 10 lbs in 28 days. We’ve
seen as high as 51 lbs, but again, it depends on where you’re
starting from.

19
You’re going to sleep better.
Most people report falling asleep faster, staying asleep longer,
and waking up feeling more rested. I’m sure I don’t need to
extol the benefits of sleeping more, but the CDC recently
released a statistic that said getting 5 or fewer hours of sleep
per night was equivalent to driving with 2 drinks in your
system. [1]
I’m not at my best after a couple margaritas, and you aren’t
either. So let’s save the libations for Cinco de Mayo and make
sure we’re using the time in bed to recover physically and
mentally so we can crush it while we’re awake.

You’re going to change your relationship with food.

During this program, you’re going to experience food in a way

you never have. You’re going to learn how to use food as an
input to determine your experience.
Much like a mathematician manipulating X to get a different
result, or a programmer messing with lines of code to change
the way something is displayed, you’ll learn to see food as a
“lever” you can manipulate to get the result you want.
And when that result is more energy with an extremely simple
style of eating, it's a perfect combination for lifelong results.

You’re going to improve your blood markers.

A recent study found that out of potential liver transplant
donors, 50% were ineligible because they had fatty liver
syndrome. [2]
Here’s why that’s significant.

20
 1. Donors aren’t going to be sick or obese, so this population is
one that already views itself as “healthy.”
2. Fatty livers with up to 20% fat ARE accepted, so these
people have above 20% of their liver that’s already fat.
3. 80% of liver donors from cadavers are rejected for being too
fatty. (This is more likely the average across the general
population.)

Essentially, this means that most of us have an issue with

visceral fat, or even worse, organ fat. This causes inflammation,
higher cholesterol, high blood pressure, higher fasting glucose,
and higher A1C levels.
For those of us without a medical background, A1C is basically
a measure of how sticky your blood is from sugar loitering in
your blood vessels like teenagers behind the 7-11.
This means more heart disease, cancer, diabetes, and arthritis.
People who complete the 28-day program see remarkable
changes in their bloodwork, as well as a decrease in visceral fat
— which correlates to being healthier and living longer.

Is 28 days enough to see a difference?

Most people report feeling a difference in their energy and
focus within the first week.
People who have reported having a sweet tooth or sugar
craving sometimes say that they had a headache for the first 3
days, but that it went away quickly.
This framework has also been shown to fully reset your insulin
sensitivity in as little as 2 weeks. [3]
One week is usually the amount of time it takes to dial in the
process to make it seamless and easy to use in your life, so the

21
majority of the weight loss seems to happen between the 2nd
and 4th weeks.
Those results can continue as long as you follow the program.
Most people who are already lean report seeing a difference in
the mirror or in progress pictures rather than seeing the
number on the scale change. By becoming more efficient at
using stored energy (fat) as fuel, the body can burn fat quickly
while continuing to build lean muscle.
This increases the rate of the metabolism and obviously is a
benefit for anyone who wears a tank top to work.
When first pondering how to disseminate this information, I
was honestly not interested in having it built around a four
week program, as it might have the tendency to be looked at as
a “cleanse” or “reset,” when in reality it was crafted to be a
simple lifestyle change.
Most people will either use a derivative of this program long
term or return to it if they feel their energy waning, or that they
need multiple cups of coffee or energy drink to keep them
focused after 2 p.m.
The reason we ended up with a 28-day program is because:

1. Four weeks is a reasonable amount of time to invest in

trying something you’re unfamiliar with.
2. A set program makes it easier to stay focused, eliminate
distractions, and keep away from making random
concessions.
3. Having a strong 28-day base gives you a great idea of what
the Million Dollar Method will look like in practicality,
something that you won’t get from a week or two.
4. Enthusiasm for something new or different seems to
diminish after week two. Continuing into weeks three and

22
 four will teach you how this method is easy and efficient for
everyday life.

Is this just another diet book or

morning routine?

This is less about a diet and more about a paradigm shift around
eating as a whole. This book breaks down nutrition in a simple
and easy-to-understand way. You won’t need to understand
the KREBS cycle, autophagy, or pee on a strip 3 times per day
to maximize your results.
Because the goal of this framework is first and foremost about
creating energy.
That’s what makes it different.
Yes, fat loss happens, and that’s why people enjoy coming back
to this framework as a baseline. But the magic is in how you feel.
If you wake up every day feeling like a superhero, why would
you ever go back to the lethargy of the Standard American
Diet?
Of course I’ll be talking about a morning routine that I believe
is integral to the success of the program, but you won’t need 3
hours and a special handmade quill from an Argentinian Emu to
benefit from it.
Everything in this book is what I believe to be the simplest
possible option for optimum results. If you already have a
morning routine that includes meditation, journaling, some
23
derivative of the Miracle Morning, or something else you enjoy,
you can of course add that into what I already have for you, but
if you find that you’re low on time, I’d encourage you to stay
with the steps outlined in this book.
The goal is not to have this be a personal development book.
Nor is it to be the #1 diet in America — although it would be
incredible if everyone in the U.S. started eating this way. It’s
simply to show high performers and those who live and die on
their daily energy that there’s a way to automate their focus
and mental acuity, daily.
I want this book to enable you to broaden your toolchest of
focus and productivity “hacks” to include the breakfast you eat,
the way you prepare your lunches, and a dinner that improves
your sleep without needing to eat something completely
different from your family.
The other reason that this is NOT a diet book is that The Million
Dollar Body Method i(MDBM) s compatible with other diets
you might enjoy.
This method can be done with:

• Paleo
• Whole 30
• If it Fits Your Macros (IIFYM)
• South Beach Diet
• Mediteranean Diet

One caveat is that the Million Dollar Body Method is NOT

compatible with:

• Keto
• The Vegan Diet
• The Carnivore Diet
24
Even though many people label this as “cheater keto” due to the
idea of becoming fat adapted and having a higher percentage of
calories coming from fat, at no point using the MDBM will you
enter ketosis, which also precludes you from the “keto flu” or
the headaches that can come from cycling in and out of ketosis.
True keto also calls for a 4:1 ratio of fats to protein which
doesn’t serve us here.
Others wonder if a vegan diet can be used on the MDBM, and
unfortunately, the answer is no.
It’s near impossible to meet the protein requirements with a
vegan diet without adding so many carbs that this program
would be rendered ineffective.
Veganism is an advanced diet that can be used successfully to
improve body composition and health markers, but most
people without basic knowledge of nutrition will find
themselves feeling worse and have a worse body composition
from transitioning to a vegan diet.

The Million Dollar Body Method

For the next 28 days, there are 7 Daily Investments you need
to accomplish each day, aside from one very specific day each
week which is a secret weapon I’ll get into in a minute.
The great news is that you’re probably already doing at least 3
of these if you’re eating breakfast, lunch, and dinner, so we only
need to improve upon what you’re already doing.
In business, the only way to success is through identifying the
Key Performance Indicators (KPIs) and making sure you
accomplish them each day.

25
If your company has a goal of $10 million in revenue this year,
you wont get there by writing “Make 10 mil” on your to-do list
and hoping you get to check it off. That’s an outcome goal that’s
almost entirely out of your control.
Similarly, we can’t put “have a ton of energy” or “lose 25lbs of fat”
on our to-do lists if we want to have any hope of succeeding.
So we need to outline and execute on the pieces we control that
will give us the outcome we’re looking for.
So rather than “make 10 million,” we would write “prospect 3
new clients per day,” “send daily email offering higher-value
packages to current clients,” or “No more free beer at
employee lunches.”
( I don’t know what kind of business you have, but when you
work for yourself, lunchtime perks can become outrageous.)
Similarly, at the center of the Million Dollar Method are 7 KPIs
that we’ve termed “Daily investments” that need to be
done...you guessed it, daily.
These 7 tasks need to be completed every day for 28 days. Did
I already write that? Yes. Will I write it again? Also yes.
I’m 100% inflexible in this because I’ve seen over and over again
what happens when people “modify” or “tweak” the program.
These are always the result of someone thinking that the
program isn’t ideal or super convenient.
That’s right!
Human beings are the BEST out of any other species at
justifying, rationalizing, or compromising to make themselves
feel better about shitty decisions they make.

26
That’s why I am such a stickler for this program being done
exactly as perscribed. Because if you start by saying, “Well, I’ll
just switch out my breakfast for my dinner today,” then as soon
as something else mildly inconvenient arises, it’s easy to justify
why you “just can’t complete the program.”
And that’s not true.
In fact, this program is designed to be highly convenient, and
you WILL be able to make small tweaks to accommodate your
specific needs and goals.
But not yet.
Right now, you need to complete the full program, exactly as
described, for the full 28 days in order to feel and experience
the results that come from a relentless commitment to and
mastery of the basics.
Plus, here’s the truth.
Conditions will rarely be ideal for you to gain your perfect
physique, ideal energy, and the finances you’ve been striving
for.
There will be roadblocks, obstacles, injuries, family
emergencies, business trips, client dinners, tailgates, and a
million other things I didn’t list. You need to be able to navigate
and execute when things aren’t perfect, in order to develop a
relentless mentality with your health, otherwise you’ll look up
in 5 years with the SAME issues and irritations, and you’ll have
an extra 20 lbs sitting on your joints.
Don’t be the person who runs into an issue after 3 days, 3
weeks, or 3 months and gives up and says they’ll try again on
Monday, in January, or when work settles down.

27
That’s some baby-back bullshit, because life will never settle
down.
Some more truth before we get into the core tenets of this
program:
You will get bored.
You might be bored with going on walks. Maybe you’ll be bored
with the same types of food or protein shakes, or perhaps it’s a
boring workout program. But if you ever want to look in the
mirror and think, “I love the way my body looks,” you need to
become a master of the mundane.

Practicing the same kick for the 3,000th time is boring. It

probably sucks. I wouldn’t know because I’m about as useful in
a street fight as a big can of silly string. But the person who can
push through the monotony of waking up at the same time
daily, doing the same exercises, and having the same breakfast
is a threat because they’ve swapped their need for fancy and
exciting in favor of effective and simplistic.
You want fancy and exciting? Buy an insane car and go on
amazing beach vacations to show off your new physique.
Don’t be the person who needs an “exciting” piece of chocolate
cake. That’s the mentality that will keep you trapped in a job
you don’t like, in an unhealthy relationship, and staring at a
body you dislike every time you see it in the mirror.

28
Cutting corners on this program might not seem like the same
level as failing to build the business you want, but it’s no
different.
Demand perfection from yourself, eliminate excuses, accept
NO compromises, and you will succeed in every avenue.
With that caveat out of the way, let’s dive into the first of the
Daily Investments.

29
 DAILY INVESTMENT 1:

High ROI Morning

Routine

W ant to know the easiest way to ruin your day?

Oversleep.
Miss an alarm and wake up 5 minutes before your first meeting
or event, and you’re almost guaranteed to have a rough day.
One of my clients told me about a day he was running late after
missing his alarm clock.
He was scheduled for an interview with a prestigious
marketing firm in his area.
Instead of having time, getting a great breakfast and being
relaxed with plenty of time to prep for his interview, he rushed
out the door, coffee in hand, still trying to tie his tie.
Between buckling his seatbelt, turning on the radio, and getting
directions, he managed to slosh a bit of coffee on his crisp blue
shirt.
31
Does this sound familiar at all?
He raced to the building, burning through an intersection with
an extremely orange light, watching behind him for what he
knew was going to be police lights, but heaved a sigh of relief
when he realized that he had made it without adding a traffic
ticket to his list of woes.
As it was, he was already a minute late with a black sedan in
front of him pulling into the building at a snail's pace.
It stopped, so he stopped.
It started going again, then a pregnant pause over a speed
bump.
As if he were being deliberately held up by some mischievous
driver who knew he was running late.
He hit the horn and went around, giving him the, “What are you
doing?” hand gesture. Not quite the bird, but enough to let ‘em
know what’s what.
He pulled into a parking space and went upstairs for the
interview, where he sat in the waiting room for what seemed
like an hour.
In reality, it was closer to 15 minutes, but when you’re in a
hurry, you know how these things can go.
He finally got the nod to go in for the interview. As he sat down
in the plush chairs in the office, the blood drained from my
client’s face as he realized that the man who was about to do his
interview was the very same man he had honked at in the
parking lot!
He did not get the job.

32
The takeaway according to my client: “Always set two alarm
clocks.”
If you lose an hour in the morning, it can take all day to make it
up.
The opposite is also true. Waking up with plenty of time to
accomplish what you need to before the day gets going is one
of the not-so-secret “secrets” of high performers everywhere.
It seems like every 22-year-old life coach has their own secret
sauce to your morning routine that can vary from 30 minutes
of transcendental meditation to walking several miles with
your mouth taped shut (this is real) and sacrificing freshly
harvested quinoa underneath a blood moon (this is fake).
But do you need to meditate, journal, pray, have a green
smoothie, and write 1,000 words of your autobiography before
the sun rises if you want to be productive?
Of course not.
I’ve tried many morning routines that promise an excellent
start to your day. Some are simple, and some are more
complicated. I’ve also tested this with hundreds of clients over
a decade of training.

Here’s What I Know:

1. High performers are inherently looking for the highest
return on investment (ROI) of their time, resources, and
energy.
2. A morning routine is imperative to a productive day.
3. A morning routine sets the focus for the day.
4. Complexity kills momentum.

33
High Performers Need a Great ROI
If your 90-minute morning routine includes some journaling,
gratitude, meditation, exercise, and reading for an hour and
helps you feel amazing, then that’s excellent.
But many of us don’t have a ton of time, would prefer more
sleep, or have pressing projects that we need to start or finish
first thing in the morning when we’re at our best (or before
anyone else starts needing our time and energy).
So what can we cut away and still get the amazing start we’re
looking for?
If you can get a great start to your day and feel the way you
want to in 20 minutes versus 90, would you take that trade-off?
For most of us, that’s a no-brainer.
That’s why I’ve distilled this down into TWO main objectives
for the morning that are guaranteed to give the best ROI on
your time and improve your energy and focus without needing
a shaman to guide you through a brief morning hallucinogenic
trip.

A Morning Routine is Imperative to a

Productive Day
Even if you’re not doing any of the heavy-duty personal
development in the morning, having a routine is still important
to set the tone for the day.
Mark Zuckerberg only owns one type of T-shirt.
In addition to displaying a barbaric fashion sense, this is
important because it reduces the amount of choices he has in
the morning. Even though this might seem like a trivial matter,
34
when you wear many hats throughout the day, it’s easy to end
up with decision fatigue from having to manage hundreds of
little decisions daily.
By scripting the first few moves of your morning, you’ll be way
ahead and have your full energy and focus to bring to bear on
important decisions of the day, rather than the difficult choice
between two cereals.
Simply waking up at the same time, brushing your teeth, taking
a shower, and putting on the clothes you’ve laid out the night
before is a great example of a simple morning routine that sets
the stage for a great day.
Alternately, hitting snooze four times, and eating a pop tart
while speeding to meet with a client is also an example of a
morning routine. You’ll be hard pressed to find many
entrepreneurs who swear by this method though.
We’re going to improve your day by scripting two main
objectives that take a very minimal amount of time and pay
huge dividends.

A Morning Routine Sets the Tone for

the Day
If business is your main focus, then having a morning routine
framed around doing critical tasks for your business, reading
leadership books or listening to marketing podcasts are a great
way to shift into that mindset.
If your family is the main priority, listening to a family-oriented
podcast or writing a note to your spouse or kids will put you in
an excellent state to grow in that way.

35
If your health and fitness takes precedence, then starting with
some morning exercise gives you a “health mindset” and begins
your day with an investment in your future health. An early
decision that snowballs into better decisions for the rest of the
day.
But, there’s a secret benefit many people aren’t aware of.
Fitness and exercise are force multipliers in every other area of
your life as well.
Want to improve your business? Being fit and having more
energy will give you more focus and ability to make key
decisions. People also work with people they like, and exercise
will put you in a better mood.
A new study from the Journal of Labor Research also showed
that people who exercise make 9% more money. [4]
Exercise also releases endorphins and improves mood, which is
so important as a parent or spouse. The better we feel, the
more “full” we are, and the more energy and enthusiasm we
have for those around us. Little things that would bother you
normally seem less pressing, and patience is increased.
To be the total package, many people think they need to get
their business in line, then work on their families, and figure out
so many other variables first, not realizing that fitness and
health is a force-multiplier that gives you more focus, energy,
patience, ability, enthusiasm, joy, and general feelings of well-
being that you can then apply to other aspects of your life.
Fitness is the cornerstone.
That’s why the two key key objectives for the morning start and
end with our health.

36
Complexity Kills Momentum
One other immutable fact I found was that the more complex a
morning routine was, the faster clients were to disengage from
it, or worse, NEVER even attempt it to begin with.
And these are not LAZY or BAD people, just as I’m sure you’re
not.
But when things get complicated, our brains often shut down in
the face of what I call “small task syndrome”.
You know the sensation. First we’re opening different apps on
our phone, finding a book we ordered last month, a journal, now
a pen, and holy hell, what’s my iTunes password so I can listen
to this podcast?
This is a doomed process.
1 in 10 people will muscle through it and develop competency
to where it’s no longer complicated, but again, if we can get the
same results with less complexity, it’s easier to execute on a
daily basis.
My filter is always: “Can you explain this to an 8-year-old well
enough to have them explain it to someone else without
confusion?” If not, you might be bordering on too complex.
That’s one of the reasons I’m so adamant that no adjustments
or shortcuts be taken on this program. It’s already built with
simplicity and efficacy in mind, so if you are looking for
shortcuts, I can guarantee you won’t be successful here.

The First Objective

Wake up and drink 32 ounces of water within 30 minutes of
waking up.
37
That’s it. Easy. This is basically 2 glasses of water.
2 regular-sized water bottles.
¼ of a gallon.
1 full shaker cup of water.

Waking up and re-hydrating is extremely important for your

daily energy. Most people wake up and pour themselves some
coffee before anything else, so even a simple change of adding
water first can be a lightbulb moment.
Water in the morning is incredibly important. Here’s why:

• It can improve your metabolism and help you digest food

more effectively.
• It will keep you from feeling hungry throughout the day, as
the body often mistakes thirst for hunger.
• Water lubricates your joints and helps your muscles work
better.
• It improves the energy boost you get from caffeine or
coffee.
• The more hydrated you are, the more fat you can burn (due
to the way fat is removed from the body).
• It fuels your brain.
• Water will “detoxify” your body and use your natural
systems to remove waste. No cleanse required.
• Water improves your skin's appearance.
• You will get a jump start on hydrating for the day —
decreasing the “catch up” in the evening that can cause you
to wake up and pee at night

Like we mentioned before, starting your day like this is a

gateway drug to improving other aspects about your health.
But rather than gradually smoking more, buying Bob Marley
flags, and eventually waking up to notice that everything you

38
own smells like Patchouli oil, you’ll gradually start making more
health-conscious decisions.
It’s a small thing, but doing this repeatedly is like investing 50
bucks in a mutual fund each month. Suddenly when you look at
your account after forgetting you were even doing it, you’ll see
a large reward for a small, consistent habit.

The Second Objective

Explosive movement for 60 seconds within 30 minutes of
waking up.
This can be jump squats, jump rope, burpees, jumping jacks,
plyo pushups, boxing, or jumping on a rebounder trampoline.
The bottom line is that it has to be a consecutive 60 seconds,
and it has to be explosive.
In this context, explosive simply means using as much force as
possible to lift yourself (or an external load) as fast as possible.
This generally means jumps and throws, vs the slower moving
squats and presses that we normally see in the gym.

Can you go longer than 60 seconds? Of course.

Can you warm up before doing the explosive moves? Yes!
Can you do your workout in the morning and have this be a part of
it? Yes, as long as it’s within the first 30 minutes.
Can you do yoga? Instead? No. In addition to? Yes.
What if my knees are broken? Do some shadow boxing.
What if my arms are broken? Jump up and down on your toes.

39
Can I do 30 seconds and then rest and then another 30 seconds? No.
But what about all the liquid in my stomach from the water? Drink a
little before and a little after.

The reason that this is only 60 seconds is that we’re going for
the MINIMUM effective dose. You’ll find that this is more
potent than your cup of coffee and takes less time to make.
Explosive movements like this also prime our bodies and put us
in a specific mental state. That state is called: Sympathetic
Nervous System Dominant. Also known as “Fight or Flight.”
In this case though, I prefer to call it “Shake and Bake” because
we’re really getting prepared for the day and cueing our body
in on the expectation with a specific exercise.
As you can see, these both need to be done within the first 30
minutes of waking up. Other than that, there are no rules on
how or when they should be done.
You’ll also notice that we’re doing one FITNESS piece and one
NUTRITION piece, which will help us feel great, move better
and have energy, but also, within 30 minutes of rising, we will
have also made two investments in our health and fitness
WITHOUT relying on willpower.

The Daily Investment

Drink 32 ounces of water and do 60 seconds of explosive
exercise within 30 minutes of waking up.

Up Your Game
Just because those are the minimum daily effective doses and
expectations doesn’t mean that you’re limited to doing ONLY

40
those pieces. I know many people already have a morning
routine that is much more in depth than the one I described.

Here are some ways you can add elements to this morning
routine without diluting the structure.
Remember that everything we talk about in this book is aimed
at getting a positive return on your energy and investment. So
while meditating for an hour would be great with unlimited
time, if you can get similar results in 15 minutes, that’s what we
will recommend.

Improve Your Hydration

Add Vitamin D drops into your water (or take them at the
same time as you drink your 32 ounces).
Vitamin D is more of a hormone than a vitamin, and it can
improve your energy, immune system, and bone and teeth
density. It also suppresses melatonin production which makes
it perfect to take in the morning (and a bad choice before bed).
If you’re going to go this route, make sure to get D3 with K2
added. That prevents any leaching of calcium from bones or
muscles. Ask your doctor how much you need, but most people
should take around 5,000 ius per day, especially if you live in a
place where you don’t get a lot of sun most of the year.

41
Add lemon juice to your water.
Adding half of a lemon can improve digestion throughout the
day and can make your water more enjoyable to imbibe.

Improve Your Movement

Explosive exercise has many benefits, as mentioned before. But
one way you can make a big difference in how you feel after
your 60 seconds of explosive exercise is by approaching it with
a “quality over quantity” mindset.

Be more explosive.
Yes, by doing 60 seconds of jump squats, you’ll feel engaged,
motivated, and probably a little out of breath.
But if you focus on being extremely explosive — jumping as high
as you can, and landing quietly in a safe position — you’ll
increase the effects, energy, and your athleticism as well.
Explosive movements communicate to your body that you
need more muscle and less fat to be able to execute and escape
from predators. Your body doesn’t know that you’re not
jumping into a tree to get away from a cheetah.
Use this natural ability that your body already has to improve
your energy and physique in just 60 seconds per day.

Use explosive exercise to warm up for your training

session.
In the past 16 years or so, I’ve only missed a handful of training
sessions. This isn’t to tell you how awesome Nate Palmer is,
only that I have been pretty rigid about scheduling and

42
prioritizing this (much to the chagrin of most of the people who
go on vacation with me).
But there was a season where I really struggled getting
workouts in.
I was incredibly busy, starting a new job and balancing it with
an existing side business I ran online.
It seemed that around 8 a.m., my day would hit fifth gear, and
suddenly I’d look up to see it was 3 p.m. and I’d still have 4 hours
of work left.
It became obvious that if the workout wasn’t done before 8, it
either wasn’t happening, or it morphed into, “I’ll do pushups
while I’m making dinner,” which is perhaps the least satisfying
workout of all time.
Many of us have no choice but to get a training session in during
the early-morning hours, and sometimes that takes place
within 30 minutes of waking up.
We’ll talk more specifically about training in Daily Investment
7 but if you’re relegated to only training in the morning, you can
use this AM routine as a great way to wake up and prepare your
body faster.
If you live in a cold part of the world or basically roll out of bed
and into the gym, then it’s very important to do a 5-minute
warm up with some sort of steady-state cardio. Rowing, biking,
jogging, jump rope, etc.
10 minutes would be great, but like we stressed before, the
best ROI is our major focus for this program.
The best time to start doing a specific warm-up for the training
you’re about to jump into is after finishing the general warm-up

43
to get your blood moving. Here’s how to use explosive
movements to get prepped faster and train harder.
If it’s chest day and you’re about to do bench press for your first
exercise, start by grabbing an empty bar or some light
dumbbells.
Do a few reps, concentrating on great form and moving the
weight smoothly.
Now hop up and jump right into your explosive plyometric
moves. For a bench press, a great option would be:

• Bench Plyo Pushups — hands on the bench, feet on the

floor, push yourself off the bench and catch yourself lightly
• Med Ball Chest Passes — bent over at the waist, doing a
chest pass at the ground with a soft med ball, and then catch
it on the bounce

These specific moves will help the muscles you’re working to

activate and allow your central nervous system (CNS) to
“release the brakes” on your strength.
From there, continue to build up to your working weights, and
if you need a slight boost, add in 3-5 reps of the specific
plyometric between sets.
Here are a few examples of the best explosive moves
depending on what muscle group you’re working:

Chest
• Bench Plyo Pushups
• Med Ball Chest Passes (floor or wall)
• Explosive Band Chest Press
• Hitting a punching bag or pads

44
Back
• Ski Erg
• Band Straight-Arm Pulldowns
• Rotational Med Ball Throw at wall

Legs
• Squat Jump
• Box Jump
• Jump Rope
• Depth Jump (warm up well before this one)

Shoulders
• Med Ball Overhead Throw
• Band Thrusters
• Band Shoulder Press

Note: the goal is always to use the most explosive movement

you can when accelerating, and to always decelerate under
control.

Tune Up
Work on your body in the morning with some foam rolling,
stretching, yoga, infrared sauna, or any other self care of your
choice.
If you’re nursing a nagging injury or simply want to move
better, this is a great way to set the focus on improving your
physical health, and doing this early can have you walking with
a spring in your step for the remainder of the day.

45
Become Unstoppable
In this morning routine, there is no mention of meditation,
journaling, gratitude, reading, listening to something positive,
or any of the other mental and spiritual aspects that are
included in so many other routines.
This is simply because we will be using a fitness component as
a “catch all” to provide us with the maximum result in fewer
than 5 minutes.
That doesn’t mean you can’t include any of the above practices,
or that you need to stop doing what currently works for you.
Here are two other practices that can amplify your morning
and help you create the consistency needed to thrive in the
Million Dollar Body Method.

WTFU
Don’t hit snooze on your alarm clock. Put it across the room if
you have to. Think about the difference in mentality if your first
thought of the day is, “I’ll try again later” versus making a strong
decision to get out of bed on the first ring.
This is how winners think.

Take a cold shower.

This is a prime example of taking decisive action first thing in
the AM. Get into a cold shower straightaway or after you
workout. Especially when it’s chilly out, this can go against
everything inside of us, which is exactly why we need to do it.
The more reps we get in at telling our inner bitch voice that it
doesn’t run the show, the better our life will be.

46
Not only that, but cold showers wake you up, invigorate you,
can help burn fat, improve mental cognition, and make you
harder to kill.

Sample Schedule
Here’s an easy way to fit these concepts in while maintaining
the integrity of the Daily Investments.
These are suggestions and additions. As long as you’re:

• Starting the day with 32 ounces of water and 60 seconds of

explosive exercise

You’ll be blown away by how much focus you have and how fast
fat disappears.

6:00 a.m.: Wake up

6:10 a.m.: Drink 32 oz. water
6:25 a.m.: 60 seconds of explosive exercise
6:26-7:15 a.m.: Strength training
7:15-7:20 a.m.: Deep breathing and cooldown
7:20-7:30 a.m.: Cold shower and getting ready for the day

47
 DAILY INVESTMENT 2:

The Entrepreneur
Breakfast

I
f you’ve ever walked down the breakfast aisle in your
friendly neighborhood supermarket (and I'm sure you
have), you'll notice that 99% of the items there will
completely ruin your chance at a high-energy day with great
focus.
This is because everything we view as a breakfast food in the
U.S. is a high-sugar, high-carbohydrate, high-energy source of
fuel for our bodies.
Carbs aren’t inherently evil, but starting your day with an
absolute gut bomb of refined sugars and colors that have never
been seen in nature is a sure way to start off the day on the
wrong foot.
This is why Daily Investment 2 focuses on intake of the correct
nutrients, vitamins, minerals, and macros during our morning.

49
If we want to be at our best and feel amazing all day, we need
the proper fuel to start the day.
After working with entrepreneurs and business owners for
more than a decade, I found that one of the single greatest
contributors to low energy, poor performance, and general
feelings of malaise comes from our daily breakfast.
Most people DON’T take the time to properly fuel up in the
morning.
They think that having a few extra seconds to do work, submit
a contract or get dialed in on some aspect of their business will
make them more money in the long term.
This is a short-sighted perspective of what's important,
especially when you think about how often this happens over
the course of a month, year, or a decade.
If they do take the time to eat breakfast, most will make
suboptimal selections. Choosing the wrong foods in the
morning is a huge reason most people in the U.S. deal with a
disease called insulin resistance, or metabolic syndrome.
This means that our blood chemicals are no longer functioning
properly to allow us to use carbohydrates effectively. Instead
of using carbs for energy, we primarily store these as fat, and
the resulting chemical reactions in our body cause a slow-down
effect that saps energy all day.
How do you know if you have insulin resistance?

• Waist-to-height ratio is greater than 0.46

• Size 42 or larger pant
• Energy and mood swings throughout the day
• Hunger even after a meal

50
 • Blood A1C level above 5.7 (this gets checked in standard
blood work)
• Belly protrudes or hangs over pants and belt
• If your fasting blood sugar levels are greater than 126 mg/dL
(can check this using a glucometer)
• All Day Fatigue
• Patches of dark skin (acanthosis nigricans)
• Acne
• Polycystic ovarian syndrome (PCOS)
• Fatty liver disease
• Sugar and carb cravings all day
• Feeling “hangry”
• Scalp hair loss in women
• Skin tags
• High blood pressure
• Fluid retention, swelling in ankles
• High blood pressure
• Trouble concentrating

Insulin resistance is one of the chief reasons that successful,

intelligent, proficient people feel sluggish all day and need a
nap around two o'clock.
If affected by the disease of insulin resistance, then eating a
banana, bagel, or bowl of cereal in the morning will cause your
blood sugar to rise.
This is supposed to happen. It’s normal.
Think of blood sugar like hotel guests at a swanky, brand-new
high rise.
Insulin is like the hotel concierge. As the guests come in, each
one is assigned to an employee who makes sure the guests get
to the right room and are very comfortable.

51
In a healthy body, each guest gets their own concierge and is
escorted to the right place in a timely manner.
When our bodies are not balanced, this creates a discrepancy
between guests and attendants, so we will either have a ton of
pissed-off guests in the lobby, probably writing Yelp reviews
about the crummy service, or we have too many employees
with nothing to do, walking around and creating havoc.
Neither are good options.
With too much insulin in your system (too many employees),
your body starts sending signals that more blood sugar (guests)
are required to keep the system working properly, EVEN when
the hotel is at capacity.
That’s where hunger pangs come from.
Worse, every time you snack to sate the cravings, energy is
pulled away from your body and brain to aid in digestion,
further reducing your focus and ability to concentrate.
By the time you finish your day, you're exhausted without
much physical exertion outside of the work you're doing.
This is a massive problem for many people across the U.S., but
thankfully, it's also extremely easy to counteract.

Here's What I Know:

1. The best breakfast for energy consists of high-quality
Proteins and Fats
2. Limit carbohydrates in the morning for better focus
3. Eat LESS for MORE energy
4. Eating the same thing for breakfast daily will make it easy to
see results.

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The Best Breakfast Consists of High-
Quality Proteins and Fats
Protein is an essential nutrient that is important for rebuilding
muscle, improving recovery, and giving your body the ability to
manufacture the enzymes it needs to stay healthy and create
the chemical reactions that build energy instead of stealing it.
Improving upon this by adding some high-quality, healthy fats
to your breakfast is a recipe for vibrant energy and intense
mental acuity all day.
Proteins and fats are slower digesting than the majority of
carbohydrates. This means they cause less of a blood-sugar
spike and less need for your body to produce and manage
insulin - ideal for someone with even low degrees of insulin
resistance.
Healthy fats are also optimal for helping keep your endocrine
(hormone) system running well, which can improve mood,
energy, and digestion, while staving off many health issues men
and women face as we age.
Fat in the morning can also improve upon the energy-
enhancing abilities of caffeine. Eating more fat will help the
caffeine create more of a mellow, focused, long-lasting “buzz”
by slowing down the absorption and giving you a “time release”
that will keep your focus on point all day.
In order to maximize the way your body looks and the way your
mind performs, protein and fat for breakfast is an optimal
strategy every day

53
Limit Carbohydrates in the Morning
for Better Focus
Even if you do not suffer from insulin resistance, if your body
fat is less than 10% or you're trying to gain muscle rather than
lose fat, an optimal breakfast to create extreme amounts of
energy does not need carbohydrates.
In fact, carbohydrates cause your body to slow down to digest
them as well as the aforementioned insulin spike that can often
keep you from fully feeling satiated and can cause hunger
pangs that sap your energy all day.
This is not to say that you can never eat waffles, bagels, or a
banana in the morning ever again, but on days you’re aiming for
optimum performance and mental focus throughout the day,
limiting morning carbs will improve your output.
So while we won't be having pancakes during this program, you
now know the reality behind those choices and can adapt
accordingly.
By the way, the leaner you get, the easier it becomes for your
body to handle carbs and sugars, so if you want to be able to eat
Saturday morning breakfast foods, focus on dropping body fat
first.

Eat LESS for MORE Energy

Thanksgiving is a great time of year where we spend time being
grateful for the blessings in our lives, get to see friends and
family, and enjoy the feeling of passing out at 5 p.m. after
ingesting enough calories to kill a smaller mammal.
Many people blame this on tryptophan, an amino acid found in
turkey. Which could be true if you’re eating more than a pound
54
of the bird, but for most of us, the post-Thanksgiving fugue
state is brought on by stuffing, bread, mashed potatoes, and
other high energy foods.
Plus, pork has more tryptophan than turkey, and most of us
aren’t passing out after a ham sandwich.
Big meals put us into “parasympathetic nervous system
dominance” (rest and digest), which is a great time to chill out,
take some time to unwind and start gearing down to go to sleep.
Overeating can obviously slow you down. But did you know
that undereating can have the opposite positive effect of
keeping you more energized?
Slight hunger sensations can improve upon your sympathetic
nervous system state and allow you to access more energy,
have more focus and be more dialed-in to your surroundings or
tasks.
As we came from a society of hunters and gatherers, the most
ideal time to hunt was NOT after a big feast, but when we were
hungry.
Although we no longer need to hunt our food, every day
business owners, real estate agents and commission based
salespeople are going out hunting for new leads, prospects, and
ways of gaining income for themselves and their family.
Having the mental ability to be dialed in, to be looking for
opportunities and to be extremely aware of our surroundings
is a huge boon to ourselves, our mentality, and our business.
And we can access this superpower extremely easily just by
eating light.

55
For focused work that requires more than an hour of
concentration, having low-grade feelings of hunger can aid in
next-level focus and getting lost in “flow state.”
For these reasons, I strongly advise against feeling full for the
first 10 to 12 hours of the day. This alone can improve energy,
decrease insulin resistance, and cause your body to burn more
fat for fuel, giving you a physical and mental edge over your
competitors.

Eat Boring, Win Big

Chris Suave of Shopify has a TEDx talk called “The Habits of

Highly Boring People”. He shares how he and various other rich
and famous people take a structured approach to simple thing
in their lives to free up energy in order to focus on the things
you enjoy doing.
One of the salient points he makes is about the Paradox of
Choice, the title of a book by Barry Schwartz. This basically
means that in our day to day lives we have so many options in
what to eat, where to go, and even what to wear that our brains
basically shut down.
Having to sift through so many options takes mental energy
away from the important decisions we need to make on a daily
basis.
As discussed in the previous chapter about your morning
routine, having to choose what you eat for breakfast is a waste
of energy.
56
Will it be a bagel?
Maybe pancakes or French toast because it’s the weekend?
Actually, should it be oatmeal because that’s heart healthy?
Or maybe there's only granola left, but no milk, drat.
Or maybe you can grab a banana on the way out the door...
Small, simple decisions like this sap you with no payoff, and
even if it doesn’t seem like a big deal, this can lead to decision
fatigue in the later parts of your day.
Don’t fall prey to the marketing lie that’s been ingrained since
Saturday morning cartoons that we need to eat something new
and special every single meal of every single day for the rest of
our lives.
Instead, find two meals you can easily alternate, and eat them
on a regular basis.
This is going to enable you to see what effect your first meal has
on your energy and then refine from there.
That way, if you add a supplement or something that claims to
give you more energy, you'll be able to discern if it's giving you
a return on your investment.
When bulletproof coffee gained popularity a few years back,
many people started to include it in their mornings and
reported feeling a lot more energy!
But since their baseline was a bagel and a latte with 50 grams
of caramel, anything would have been an improvement.
That's why in this Daily Investment, we are going to use only
one breakfast we can maintain for the entire program, while we
focus on the other aspects of our day that give us a great ROI.

57
Mastery of the mundane is the beginning of results.
The Objective
Make sure your first meal consists of protein and fat, while
limiting carbohydrates to less than 15g.
There are dozens of ways to accomplish this, but we’re going to
focus on the one with the biggest ROI.
We will also be eating the same thing over the course of the
program. After the program is complete, it’s a good time to
branch out and choose another go-to meal that can be cooked
and eaten quickly and easily.
Protein and Fat is the best breakfast you can eat. Here’s why:

• Protein is highly satiating, meaning it will keep you full

longer.
• Protein will help your body and muscles recover.
• Protein breaks down into amino acids, which are used by
your body to create enzymes, that help your body carry out
important chemical reactions.
• Protein and fat are slow digesting, which means they cause a
lower blood sugar response.
• Low blood sugar response means less chance to spike your
insulin, which will decrease cravings during the day.
• Slower digesting means you’ll be full longer.
• Fats are great for “low-impact” work. They help us when
we’re reading, thinking, processing, writing, or doing work
that requires concentration without physical exertion.
• Fats can help your body utilize caffeine more effectively and
give you a steady drip of consistent energy rather than
making you twitchy.
• Most “breakfast” foods are high in carbohydrates that will
decrease energy throughout the day when consumed in the
morning.

58
 • Eating fat can condition your body to use fat for energy

There are other benefits ranging from insulin production to fat

burning that make this the right choice for the entrepreneur of
the future. As we’ve said before, this is not the right program
for those doing hard physical labor 15+ hours per week,
training for an ironman, or building as much muscle as possible.
This framework is specific to those who need more energy and
focus to improve their business and finances while still having
energy in the evening for their families and those who are
important to them.
Awareness is a powerful thing.
Awareness is like reading the lyrics to a song you’ve known
forever and noticing you have some of the words wrong. The
next 28 days will be like that. Once you know what your
baseline is and how your body responds to certain foods, it’s
hard to go back to being confused about what to eat.

The Daily Investment

Make a protein shake for your first meal of the day.

● 2 scoops whey protein isolate

● 2 tbsp. natural almond/peanut butter
● 8 oz. almond milk
o Total carbs at breakfast <15g
o Add ice to increase satiety or make thicker
o Add water to increase volume or thin

59
Up Your Game
Having a shake in the morning is awesome. It’s fast, easy, and
doesn’t require any prep work. It can also be amended to fit any
goals or lifestyle.
You can make a single shake into a huge portion and save some
for later, or you can condense it down into a few sips.
It’s extremely easy to customize depending on your goals.
Look through the list below and see if there are any other
additives you want to incorporate into your shake in the
morning. I recommend following the base shake formula to
start, as it will give you a good starting point, then it’s easier to
see if small changes have any effect.
As you experiment and add more “boosts” to your breakfast,
you’ll have a better gauge for what the boosts are doing for you
and if they are giving you a good ROI.
These are the main boosts I find helpful, but this is obviously
not an exhaustive list:
Caffeine - Boosts energy
Cinnamon - Lowers blood sugar
Sage - Improves memory
Turmeric - Powerful anti-inflammatory
Cayenne - Cancer-fighting, anti-inflammatory
Ginger - Decreases stiffness, nausea.
Salt - Improves cellular hydration
Creatine - Improves ATP/strength

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MCT oil (Fat, can be subbed for almond/peanut Butter) -
Improves caffeine uptake, increases fat burning
Cocoa powder - Improves cognition, increases insulin
sensitivity
Maca root - Boosts energy and stamina
Refrigerated banana peel - Resistant starch, improves gut
health.
Vitamin C - Cancer-fighting, Immune booster, improves
arterial elasticity.
Vitamin D - Improves immune system, increases energy.
Coconut oil (Fat, can be subbed for almond/peanut Butter) -
Anti-bacterial/fungal/microbial
Lemon - Improves digestion
Reishi mushroom - Fights fatigue, Immune booster
Lion’s mane mushroom - Improves mental performance
Leafy greens (spinach, kale) - High in phytonutrients
Spirulina - Antioxidant booster, lowers blood pressure
Aloe vera - Antioxidant, immune booster, aids digestion
Avocado (Fat, can be subbed for almond/peanut butter) - Anti-
inflammatory Omega-3 fatty acid
Bee pollen (Carb) - High in phytonutrients, complete protein
source
Cocao nibs (Fat) - High in antioxidants, minerals
Chia seeds (Fat) - High fiber, protein, Omega-3s
Flax seeds (Fat) - Boost testosterone, high Omega-3s, fiber
Hemp seeds/hearts (Fat/Protein) - High protein, Omega-3s

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Nutritional yeast - High protein, mineral, Vitamin B
Walnuts (Fat) - High Omega-3s, Vitamin B
Wheat grass - High in antioxidants, phytonutrients, anti-
inflammatory
Matcha - High in antioxidants, caffeine

Sample Schedule
Here’s an easy way to fit these concepts in while maintaining
the integrity of the Daily Investments.
These are suggestions and additions. As long as you’re:

● Starting the day with 32 ounces of water and 60 seconds of

explosive exercise
● Having a nutrient dense protein shake for your first meal

You’ll be blown away by how much focus you have and how fast
fat disappears.

6:00 a.m.: Wake up

6:10 a.m.: Drink 32 oz. water
6:25 a.m.: 60 seconds of explosive exercise
6:26-7:15 a.m.: Strength training
7:15-7:20 a.m.: deep breathing and cool-down
7:20-7:30 a.m.: Cold shower and getting ready for the day
7:35 a.m.: Make and drink your protein shake

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 DAILY INVESTMENT 3:

The Start-Up Lunch

H
ere are some crazy statistics:
The energy drink industry was valued at $56 billion in
2018 and is expected to grow to more than $83 billion
by 2026.
Most energy drinks contain between 80-400mg of caffeine per
This is creeping up on the coffee industry, which showed
revenue of just over $80 Billion in 2019.
The average coffee contains about 80mg of caffeine for a 12-
ounce cup of black, drip coffee. Cold-brew coffee and
concentrate can contain more than 3 times that amount.
Despite continued education about health, nutrition, and
sugar, the soda industry grew by $2.5 billion in 2019 to reach
its highest revenue ever, valued at more than $156 billion.
Soda contains about 35-60mg of caffeine per 12 ounces.
For reference, the Mayo clinic says that 400mg is the top end
of what an average healthy adult should have on a daily basis.
[5]
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The bottom line here is that we love caffeine and all things
energy. Whether sipping a homemade dark roast in the
morning per your daily ritual, grabbing an energy drink after
lunch to have the focus you need for the afternoon, or relaxing
with a coffee after dinner, we consume more energy products
than any other country.
Our desire for caffeine is so insatiable that while my wife and I
were traveling through Colombia (the number one coffee
exporter to the U.S.), it was next to impossible to find a good
cup of coffee. Since everything gets exported, locals drink
Maxwell House Instant Coffee, which is considered the “good
stuff.”
When I first started my fitness career, I worked as a trainer at a
big gym in Phoenix. We routinely did wild things in the pursuit
of getting jacked.
One time that stands out was when my good buddy Mason and
I took a red-line energy drink (350mg of caffeine) and added a
scoop of N.O.-Xplode to it (250 mg of caffeine) for a pretty
regular 4 p.m. workout.
It was a transformational experience because not only was I
short of breath just walking to the weights due to my excessive
heart rate, I also had the inability to decrease the volume of my
voice, or general grunting. Not great.
But what if you didn’t need energy drinks in the afternoon for
the motivation to hit a workout, finish a project, or to get
through the last few pieces of work before heading home to see
your family?
What if you could do more work in less time by challenging the
traditional concept of lunch?

64
What damage could you do with an extra hour of focus in the
afternoon?
What would that do for your business? Your finances? Your
family?
In this chapter, we’re going to dive into the optimal lunch if you
want to stay highly productive in the afternoon and be able to
do more in less time.
We’re going to rehash some of the concepts from the previous
chapters because they are extremely applicable here as well,
and I will continue drilling into them.
So pay attention, because this is a concept that bears repeating.
The more I say it, the better you’ll be able to understand it fully,
and utilize these tools in your life to improve your focus
whenever necessary.

Here’s What I Know:

1. Normal lunches crush productivity, and we’re not “normal.”
2. You owe your family and clients your best.
3. The right lunch has MACRO and MICROnutrients.
4. Plan, don’t prep.

Normal Lunches Crush Productivity,

and We’re Not ‘Normal’
Think about the average American lunch. For the most part,
we're talking about burgers, fries, a Chipotle burrito with extra
rice, or something deep-fried.
Lunch foods are high-calorie, high-carbohydrate, and high-fat.
The definition of “rich.”

65
That means we need extra time and energy for our bodies to
digest that food.
These foods slow us down and use energy for digestion that
could have gone to productivity and focus for our businesses or
families.
The digestion of these high-calorie, high-carbohydrate lunches
are going to pull blood and energy from your appendages and
brain and bring it to your gut so that you're better able to break
down this food.
This is a healthy digestive function.
However, we want to make sure we're timing our food
digestion in a way that serves us best. And breaking down a
burger and fries at noon is going to decrease our productivity,
and focus, for the remainder of the day because it takes one to
three hours to digest a large meal.
If your job consists of you not getting caught reading fantasy
football updates, or if you don't have any plans to be productive
for the remainder of the day, by all means indulge in that extra-
large burrito and spend the rest of the day browsing social
media.
But if you're not normal, if you're looking for something more,
if you're building something special, or if you need focus to get
through the last bit of paperwork before you can go home and
see your family, having the “normal” type of meal is going to
yield you normal results.
And we are not normal.

66
You Owe Your Family and Clients Your
Best
I recently watched an interview with Kevin Hart, where he
talked about the reason why he works out every single day. He
knows that training daily keeps him at his best, and if fans come
to see him, he owes them the best show possible.
If he were to show up with anything but his very best
performance, he would be letting down his fans.
How much more true is this for our family?
If you paid a few hundred dollars to take your significant other
to see Justin Timberlake, but instead of the high-energy show
you were expecting, he moped around, sang a little, took long
breaks, and generally gave a half-assed effort, what would you
think?
What would your perception of him be?
Most of us would get on our phones midshow to tweet about
what a disappointing experience we had from an entitled
performer who doesn’t care about his fans.
That's the same for us with the people that we need to show up
for daily. If we're not constantly bringing our best for our
customers and families, it's easy to think that we don't care.
And that sucks to hear, but there's an easy way to remedy this
and to make sure you're showing up for your family in the
evening with the same energy as you have for a sales
presentation in the morning.
It can be as simple as changing your lunch a little bit to ensure
that your energy and focus are on point for the remainder of
the day.
67
Simply by delaying our gratification and eating the right foods,
we can be 100% present for the people we love, as well as those
who are paying for our time and expertise.
It’s a no-brainer, especially if all we're doing is changing how we
approach lunch. The most boring meal of the day.

The Right Lunch has MACRO and

MICROnutrients
The middle of the day is when we're most likely to get trapped
by fatigue or low energy. An easy way to combat this is by
eating foods that build energy rather than take it away.
Eating the wrong foods will put us into the exact opposite state
and leave us wanting a nap after lunch. With the right
MACROnutrients and, more specifically, the right
MICROnutrients, we can inject a burst of energy into our
afternoon without having to slam a Red Bull or a Monster
energy drink.
Luckily, we don't need a master's degree in biochemistry to
figure out what the right MICROnutrients are. The simplest
way to get the right foods is by “eating the rainbow” of
vegetables for lunch.
The easiest and best vegetables to include in your lunch:

● Carrots
● Bell peppers
● Celery
● Cherry tomatoes
● Cucumbers
● Snap peas

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Carrots are easy to pack, easy to bring with you, and extremely
high in micronutrients, especially the ones that give you
energy: Vitamin C, Vitamin A, and beta carotene, as well as
specific “fatty alcohols” that can assist in burning belly fat.
Carrots are the clear winner here.
Other great options are green, red, and yellow bell peppers.
Along with celery, these are all high in water content and easy
to pack.
Cherry tomatoes, cucumbers, and snap peas are all vibrant
colors and easy to take on the go, making them a great choice
for a Glycogen Priming Lunch.
The other MACROnutrient we want to make sure we're getting
in is protein. As we’ve talked about before, protein is a source
of amino acids to help our body produce the enzymes it needs
and build muscle.
Protein is also slower digesting, which is going to give you long-
term energy throughout the day. It keeps your blood sugar
from spiking, prevents a large insulin response, and can
eliminate food cravings.
So you get the benefit of no crash and no cravings after lunch,
simply by changing what you choose to eat.
Eating a light lunch of protein and vegetables like this is also
important to avoid getting full. If we stay away from the
sensation of being “stuffed,” we will have more available energy
to work with in the afternoon because we haven’t shifted into
“rest and digest” mode.
Other easy options to get MICROnutrients here are adding a
“green” or “reds” drink to your afternoon to get the vitamins
and minerals you need to feel your best all day long.

69
A greens or reds drink is a powdered supplement made from a
variety of fruits and veggies like spirulina, spinach,
wheatgrass, beets, pomegranate, and other nutrient dense
foods. You can find a ton of good options online, or check out
my supplement guide to get my recommendations at
n8trainingsystems.com/supplements
That also doubles as a nutritional insurance policy, and a sure
way to keep your immune system healthy while getting the
nutrients you need.

Plan, Don’t Prep

The entrepreneurs and business owners I work with rarely
have time to prep new and exciting lunches. Instead, it's best to
plan out your food ahead of time and give yourself the option
to either grab the right food on the go at a restaurant, or simply
pack some carrots and bell pepper strips with two chicken
thighs.
This strategy makes it very easy to eat a healthy lunch.
The best way to accomplish this is by batch-prepping a dozen
chicken thighs (or any other protein) on the weekends, and
then using kitchen shears to cut up the chicken thigh into a bag
or Tupperware that is always easily accessible. Grab a bag of
baby carrots, and you’re out the door in under a minute.
If you’re cooking the dinners described in the next Daily
Investment, double the recipe to ensure you always have
leftovers. This gives you the ability to quickly reach into the
fridge and grab what you need without a complicated or
lengthy meal prep.
If you always have some protein batch-prepped and three or
four bags of baby carrots in your fridge, at your office, or
70
anywhere else you're going to be, you’ll always have what you
need for the perfect lunch.
Of course, any vegetable will do, but carrots are hardy, filling,
and packed with the nutrients you need. There’s a secret
benefit as well.
A study took two groups of college-aged men, and gave one
group plenty of beta carotene (which carrots are packed full of)
and the other group a placebo. After 12 weeks, females were
50% more likely to rate a male from the beta carotene group as
being MORE attractive than they were prior to the study. [6]
Baby carrots will change your life.

The Objective
Eat proteins and veggies for lunch.
Protein and veggies are the optimal lunch, ESPECIALLY if you
want to get more done in the evening than ever before. There
are basically unlimited ways to combine those into a great
lunch, but for now, we want to keep it simple and avoid
complications.
Try to pick two options to alternate between on a daily basis if
you tend to have the same lunch schedule. If you have variable
days, i.e. you drive all day Tuesdays and Thursdays but in the
office at all other times, pick one driving lunch and one office
lunch.
Complexity kills momentum. Keep it simple.
Protein and veggies for lunch is the best lunch you can eat.
Here’s why:

71
 ● Protein is highly satiating, meaning it will keep you full
longer.
● Protein will help your body and muscles recover.
● Protein breaks down into amino acids, which are used by
your body to create enzymes, which help your body carry out
important chemical reactions.
● Veggies are low in calories but high in nutrients.
● Veggies will help you feel full longer without feeling heavy
or needing a nap.
● Ideal veggies are high in fiber and slow to digest, improving
satiety.
● Increasing vitamins and minerals midday can have a
revitalizing effect on your energy.
● This lunch is easy to pack and take anywhere without
requiring complicated meal prep.
● Most “lunch” foods are high in carbohydrates that decrease
energy throughout the remainder of the day.
● Eating light at lunch trains your body to pull energy from
stored fat to fuel the rest of your day.
● Eating light at lunch also gives you more flexibility to have a
bigger and more filling dinner.

The Daily Investment

Eat only protein and veggies for lunch.

● 1-2 Chicken thighs and half a bag of baby carrots

● Ground beef and chopped bell peppers
● Chicken salad with vinaigrette dressing

Up Your Game
As high performers, here’s what we need from our lunches:

● Light enough that we don’t shift into “rest and digest” mode

72
 ● High vitamins and minerals to help us stay focused and
healthy
● Protein to keep us satiated and build lean muscle

So, while the chicken thighs and carrots can be an amazing way
to execute on this, sometimes we’re on the road and need other
options.

Don’t Lose Your Lunch

For that reason it’s important to have a few easy options in your
back pocket so there are no excuses to miss this important
Daily Investment

On the road
Even though we had a protein shake for breakfast, there’s no
hard and fast rule that you can’t have one for lunch as well.
Only instead of adding fats, we still want to make sure you’re
getting the vitamins and minerals crucial to an energetic and
focused afternoon.

● 2 scoops whey protein isolate

● 1 scoop powdered greens
● 2 Tbsp. powdered peanut butter
● 8 oz. Almond milk or water
o Total carbs at lunch <15g
o Add ice to shake to increase satiety or make thicker
o Add water to increase volume or thin

At a restaurant
It’s easy to eat a high-protein-and-veggie lunch at a restaurant.

73
Even if there’s not a specific menu item that looks like it fits, you
can order “chicken breast and broccoli” no matter where you’re
at.
However, given the breadth of options, I would advise against
something that boring.
I know it’s obvious, but don’t eat whatever free food they bring
you before the actual food. No bread, no chips and salsa. This is
garbage food that will ruin the effect you need and take you out
of your ideal state during this time.
Instead, opt for:
● Salad with protein
o Add vinaigrette instead of creamy dressing
o No croutons/tortilla chips

• Fajitas
o No tortillas

Drive-through fast food

Obviously our least favorite option, but sometimes, it happens.
Whether you’re on a road trip with the family or trapped with
an unruly group of clients after 18 holes of golf, this can happen,
and we want to be prepared.
Here are the best of the worst options:
• Chicken salad
o No croutons
o No creamy dressings
• Breakfast burrito
o No potatoes
o Dump into a bowl out of the tortilla

• Chicken sandwich or burger in a lettuce wrap

74
 o Ditch the buns

Improve your lunch

I know this section is all about how to “up your game,” but the
previous options are definite downgrades.
In the vein of improvement, I also like to include a few
supplements at lunch time. This can provide additional
vitamins and minerals when we need them as well as keep us in
a health mindset.
Here are the best midday supplements you can add:

Vitamin D drops
If you didn’t get these in the morning, the second-best time is
adding them during lunch. Limiting melatonin production can
be a game-changer for staying awake on long drives or during
mind-numbing projects that don’t stimulate you.

Omega 3s/fish oil

Omega 3s are important for decreasing inflammation, as well
as skin, hair, eye, and heart health. Most of the U.S. doesn’t get
enough of these, and gets WAY too many Omega 6s, resulting
in chronic inflammation and stress.
Shoot for a brand that has at least 360mg of EPA and 240mg of
DHA.

Vitamin C
Vitamin C can help keep arteries and veins healthy and elastic,
which has been shown to improve longevity and energy.
Vitamin C is also critical for immune system function.
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200mg per day is sufficient.

Powdered greens
Since nutrient-dense foods are important to getting the most
out of our lunch, having a supplement that is densely packed
with the vitamins and minerals is a great addition to a light
lunch.
This should not be used in place of the veggies, but rather as a
way of increasing the nutrient density of your lunch.
Have one scoop of greens in 8 ounces of water.

Sample Schedule
Here’s an easy way to fit these concepts in while maintaining
the integrity of the Daily Investments.
Again, these are suggestions and additions. As long as you’re:

• Starting the day with 32 ounces of water and 60 seconds of

explosive exercise
• Having a nutrient-dense protein shake for your first meal
• Having protein and veggies for lunch

You’ll be blown away by how much focus you have and how fast
fat disappears.

6:00 a.m.: Wake up

6:10 a.m.: Drink 32 oz. water
6:25 a.m.: 60 seconds of explosive exercise
6:26-7:15 a.m.: Strength training
7:15-7:20 a.m.: deep breathing and cool-down
7:20-7:30 a.m.: Cold shower and getting ready for the day
7:35 a.m.: Make and drink your protein shake
12:30 p.m.: Eat midday meal of protein and veggies

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 DAILY INVESTMENT 4:

The CEO Dinner

M
ost people are chronically overstressed and under
recovered.
This plays out for us in different ways, from not being
able to fully “turn on” when needed which reduces our focus
and energy, to never being able to “turn off,” which decreases
our ability to restore our bodies and minds after a full day.
We live in the middle.
Average.
Neither fully engaged nor fully disconnected.
The Autonomic Nervous System (the governing systems that
control all the processes going on behind the scenes in your
body) has two different states. Parasympathetic Nervous
System (PNS) dominant, and Sympathetic Nervous System
(SNS) dominant.
When health and fitness experts talk about the Autonomic
Nervous System, it’s usually in reference to the PNS and within
the context of relaxing, meditating, or unwinding.

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You may also have heard of this called “rest and digest”
The antithesis to this state is the Sympathetic Nervous System
(SNS) dominant. This refers to “fight or flight,” which is
characterized by a large adrenaline dump into your
bloodstream in order to get away from danger.
This is what happens when we are surprised by something
scary, get into a car accident, or have to run away from
something chasing you.
In college I signed on with a company to sell books door to door
with the promise of insane riches and life experiences.
I did not know how true the latter would be.
We drove our own cars, found our own lodging, and worked our
own asses off. Monday through Saturday, we started knocking
at 8 a.m. and didn’t finish until 9:30 p.m.
My particular territory was Ashtabula County, Ohio.
One Saturday, I was following up on some leads I hadn’t had a
chance to meet with yet. It was just before 8 a.m. and I was
sitting outside a house that I knew was a good prospect.
As I sat in my car listening to some jams, I noticed a neighbor
walk behind my car while talking on the phone and looking at
my license plate.
No big deal. Happens all the time.
I got out of the car with my permits and badges to introduce
myself. Maybe sell some books. Heh.
As I left the car, he hung up the phone and started screaming at
me. Horrible things about what he would do if he caught me in
the neighborhood again, what kind of guns he had, etc. Stuff I’m
not even comfortable writing out. Use your imagination.
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The situation having exploded in my face, I tried to get back in
the car, but he was a big dude, and I was a scrawny 19-year-old.
He held me up against the car and began punching me
repeatedly in the face, neck, and body.
From a biological perspective, here’s what happened next:

1. My body released a large dose of adrenaline into my system.

2. My pupils dilated.
3. My body temperature shot up.
4. My blood pressure increased.
5. My breathing became rapid and shallow.
6. My digestion processes were shut off.
7. Extra blood was diverted to muscles.
8. Glucose was dumped into my bloodstream for quick energy.
9. My body burned a huge amount of stored energy.
10. Time slowed slightly as I became extremely in tune with the
situation unfolding in front of me.

Here’s what happened in real life:

I somehow managed to shove my assailant off of me as he
grabbed the badge around my neck and snapped it off.
I jumped back into my car and slammed the door on his hand as
he reached in to pull me out, turned on my ‘97 Nissan Sentra,
threw it into first gear, and took off.
I wiped the tears from my sides of my eyes with shaking hands
as I tried to calm my breathing with limited success.
THIS is the definition of fight or flight. An extreme reaction to a
volatile and surprising situation.
Now most of us aren’t catching a beat-down on a daily basis,
but we do live our lives in a state of mild SNS dominance. A low-
grade stress reaction that we carry around and wear like a
badge of honor.
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 • We don’t sleep enough.
• We care too much about things that don't affect us.
• We overeat processed foods.
• We constantly worry.
• We dwell on what others think of us.
• We overuse stimulants.
• We don’t consume enough of the right types of carbs at the
right time.

All these factors give us low grade SNS stimulation all day,
which results in cortisol (the stress hormone), lingering all day
creating cravings, building belly fat, and causing premature
aging.
Since the Million Dollar Body Method is predicated upon
controlling our Autonomic Nervous System to reach our own
personal goals, it’s imperative that we learn to shut it down
when necessary, and ramp it up when we need the focus.
Remember, it’s a spectrum. Not every stimulus is going to cause
an adrenaline dump, and not every recovery technique is going
to cause lethargy and paralysis.

That’s the reason the evening meal is so critical to resetting and

signaling our PNS to turn on and let us recover from the day.
This PNS dominance, coupled with the correct types of food in
the evening, sets us up for deeper sleep, faster..
Many people do the opposite of this technique because they’ve
been told for years to not eat carbs after 8 p.m. or some other
such nonsense.

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This myth originates from a study where mice were fed a high
fat diet throughout the night, when they normally would be
sleeping. The mice that didn’t sleep, but instead at high calorie,
high fat foods all night gained more weight than the control
group.
Several years of selective reading and echo-chamber-fitness-
blogging led us to the internet version of the child’s game
“telephone”. “I heard from my cousin’s doctor’s ex-wife's
personal trainer that eating carbs at night makes you fat. He
read a study about it so it’s definitely true.”
Others don’t have the flexibility to eat like this due to
unscrupulous dietary choices earlier in the day.
That’s why the Million Dollar Body Method is so specific about
WHAT to eat, but also WHEN to eat it. By structuring daily
nutrition in this way, you work with your body’s natural
biorhythms to create vibrant energy, and work to burn stored
fat rather than training your body to rely on consumed food for
daily energy.
Your body is much smarter than you or I, so working to
complement the magnificent piece of machinery that we get to
drive around on a daily basis is much more efficient and
produces a better long-term result than forcing ourselves into
a diet that relies on butter as a chief source of nutrition.

Here’s What I Know:

1. Carbs help recover from training and build muscle.
2. Carbs help with “Rest and Digest” mode.
3. Eating lighter during the day gives more flexibility with
family at dinner.
4. Carbs facilitate deeper sleep.

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Carbs Help Recover from Training and
Build Muscle
Carbohydrates are one of the main sources of fuel for our
muscles. When we eat potatoes, rice or any other carb source,
it's converted into glucose after digestion and then eventually
into glycogen, which is the fuel your muscles can use.
If you're not actively utilizing your body's supplies of glucose
and of glycogen through training or activity, your body starts to
use it to build fat.
When we work out, our muscles are forced to contract and
relax repeatedly, which uses glycogen within the muscle cell for
energy to produce the desired result. During the day when
we're walking around, moving, and going about our daily
activities, we utilize glycogen, but to a much lesser extent than
during a hard training session.
This is why the amount of carbs we’re eating should be directly
proportional to the amount and intensity of the training we’re
doing. Completing an Ironman triathlon is going to require a lot
more carbohydrates to recover and rebuild than a yoga
session.
Glycogen goes hand in hand with your body’s production of
insulin as well. Insulin acts as a key that takes vital nutrients and
unlocks the cells that those nutrients (including glycogen)
belong in.
When this system is at its very best, we are:

1. Training and burning glycogen

2. Consuming the correct amount of carbohydrates, which
turn into glycogen

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 3. Replenishing the amount of glycogen that has burned off
during training sessions and throughout the day
4. Using any surplus to increase the size and density of our
muscle fibers, which enables us to complete more difficult
training over time

We will talk more about “training” versus “exercise” later, but

suffice to say that when used properly, carbohydrates can
become a delicious tool in your arsenal to help you get the
results you want. It's important to recognize what
carbohydrates do and how they interact with our bodies, so we
know how we can manipulate them to our own gain.

Carbs Help with “Rest and Digest”

Mode
When we eat a meal that's higher in carbohydrates (rice,
potatoes, bread, pasta, tortillas), we get a blood-sugar spike
followed by an insulin release. Our body then starts to pull
energy to the gut in order to digest and process the food we just
ate.
As an evolutionary response to this, our bodies shift into a
parasympathetic nervous system (PNS)-dominant state,
otherwise known as “rest and digest.” That's why you don't feel
like playing a pick-up basketball game after Thanksgiving
dinner.
You don’t have to understand all the chemical reactions behind
this process to know that after a big meal we want to sit back,
relax, and watch some football.
Rest assured, we’re not about to dive into a treatise on cellular
microbiology, but what we need to realize is that heavier,
higher-carb meals lend themselves to feelings of relaxation and
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slowdown. I’m pretty sure the technical term here is
“chillaxing.”
Although this might be obvious to you, the real magic comes
from being able to create the parasympathetic “rest and digest”
state on demand when it serves you, and avoid that same
sensation when it does not.

Eating Lighter During the Day Gives

More Flexibility with Family at Dinner
One of the number one reasons many business owners and
entrepreneurs tell me that they have trouble sticking to a diet
is because it requires them to eat differently from their family
in the evenings, or cook two different meals.
Many make it two weeks, two months, or even two years with
a different plan while relying solely on willpower to push
through it, but eventually that becomes more expensive than
the price they're willing to pay.
During this 28-day program, we're going to eat very specific
foods for dinner, which your family will also enjoy.
At the end of the 28 days while you continue using MDBM
frameworks in your life to create the results and energy you
want, you can choose different foods to get the same results.
For example, white rice and white pasta are both fast-digesting
carbs. Even though less processed food is ideal, making a simple
switch to pasta or bread can be an easy way to keep your family
happy while also maintaining the same structure of your
nutrition that gives you the energy and the results you want.
This also can be extremely beneficial when we are going out to
eat with friends, family, or for client dinners, because we will
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often be served some variation of this type of food and can
simply select the best choice available without guilt.
Just like realizing that a song lyric you've known for a decade is
in fact incorrect, once you bring awareness to how your body
responds to these types of foods and how to improve upon your
energy through your dinner, breakfast, and lunch, it becomes
almost impossible to not have that same awareness afterward.

Carbs Facilitate Deeper Sleep

The rest and digest mode that can be gained from eating a
larger meal with more carbohydrates in the evening can
facilitate deeper sleep and help you get there faster. An
Australian study published in the American Journal of Clinical
Nutrition showed that eating a higher-carb meal four to five
hours before bed can improve sleep throughout the night by
increasing tryptophan and serotonin in the brain. [7]
One additional benefit this study unveiled was that having a
dinner higher in carbohydrates can improve how fast you're
able to fall asleep as well.
Many people report that after eating a heavy meal, they are
often troubled by stomach issues or have a hard time falling
asleep. The majority of these issues can be traced back to rich
foods, rather than high-carbohydrate foods.
Rich foods are the ones that are higher in fat that can take much
longer to digest, especially those made with synthetic or
vegetable oils.
So what this means is simply by eating in a way that aligns with
our biology as well as what our families would probably prefer,
and having a larger dinner with more delicious carbohydrates,
you can improve your sleep throughout the night.
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You will fall asleep faster, sleep deeper, and avoid being a diet
pariah lugging around Tupperware to dinner parties.

The Objective
Eat a dinner of proteins, fats, and veggies.
The number of great options for nutritious proteins,
carbohydrates, and vegetables presents a staggering amount of
meal options. You could easily eat different variations of these
meals every night for more than 10 years without repeating a
combination.
Then factor in sauces and seasonings, and the list becomes
endless.
Since Complexity Kills Momentum, we’re going to focus on only
three carb sources that you can combine with any protein and
any vegetable, while maintaining the integrity of the program
and getting a huge payoff in our results.
You’ll have plenty of time to explore more options after the end
of the 28 days, but to give ourselves the best opportunity to
discern the effects of adding in different types of foods, we
must adhere to the program for the full 28 days.
No exceptions.
NOTE ON FATS: the goal is proteins, veggies and carbs. But in
cooking and serving your dinner you’ll generally incur a small
amount of fats as well. While they’re not “necessary” in this meal,
the goal is simplicity and high ROI, so don’t stress about them.
The general rule is: fats as a garnish (bacon, avocado, cheese) or
cooking aid (avocado oil, olive oil, coconut oil) are totally fine. Don’t
stress about them.

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Stay away from foods that feature fats as a large portion of the meal
though. I.e pizza, enchiladas, alfredo sauce, etc.
Protein, carbs, and veggies for dinner is the best evening meal
you can eat. Here’s why:

• Protein is highly satiating, meaning it will keep you full

longer.
• Protein will help your body and muscles recover.
• Protein breaks down into amino acids, which are used by
your body to create enzymes, which help your body carry out
important chemical reactions.
• Veggies are low in calories but high in nutrients.
• Carbohydrates have a recovery effect on muscles as well,
especially when consumed in the final meal of the day.
• Carbohydrates take more energy to digest, helping our
bodies shift into parasympathetic nervous system
dominance.
• Carbs spike blood sugar and insulin, which is ideal for the
end of the day when we shift toward relaxation.
• The insulin and blood sugar help to transport proteins and
amino acids to muscle cells for rebuilding and growth.
• Having gone all day with lower carbs, our bodies become
more insulin sensitive, leading to less stored fat.
• Carbs in the evening meal are proven to help facilitate
deeper and longer sleep.
• Carbs in the evening have been shown to decrease time it
takes to get to sleep.
• Carbs in the evening are ideal for a family that doesn’t want
to “diet.”
• Most meals come in this format, so it can be easy to eat in
this way at client dinners or when out with family.
• This framework is easy to follow at other people’s houses,
picnics, BBQs, and other times when you don’t have your
ideal food available.

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 • Eating lighter all day provides a bit of leniency for dinner.
• Carbs can include fruit or other treats, which allows dessert.

The Daily Investment

Eat a dinner of meat, veggies, and either rice potatoes, or sweet
potatoes.
Here are 3 options using the best possible carbs. Obviously
these can be changed or tweaked, but start with some simple
options before branching out.

1. Slow-cooked pork carnitas with baked potato

3-4-lb. pork loin (or preferred cut)
1 Tbsp. each of cumin, coriander, oregano, and salt
1 cup water with bouillon/ broth
2 bay leaves
1 diced onion
1/2 can of chipotle chili peppers (5 or 6 peppers)
3-4 russet potatoes

Directions:
Combine everything except potatoes in slow cooker and cook
on low for 8-10 hours.
Bake potatoes in oven for 30 min. at 450 degrees or poke holes
in them and heat in microwave for 10 min.

2. Sweet potato pasta with meatballs and brussel

sprouts
3-5 sweet potatoes spiralized (you need a spiralizer to make this
easy)
6-8 meatballs per person (frozen is great)
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1 jar sugar-free spaghetti sauce
1 lb. Brussel sprouts (you can sub this for any other veg)

Directions:
Heat oven to 450.
Spiralize the potatoes and put on a baking sheet.
Cut Brussel sprouts in half and put on baking sheet.
Put meatballs on baking sheet.
Put avocado oil, salt, and pepper on potatoes and sprouts and
put everything in oven.
(Note: Brussel sprouts need about 20 min, while the potatoes
can need closer to 30.)
Heat sauce in a pan and add meatballs when they’re done
heating.

3. Taco bowl
1-2 C white rice (dry)
1 bag frozen cut bell peppers (Trader Joes)
1 lb. lean ground beef (cook with taco seasoning.)
1 can black beans
1-2 tomatoes, diced

Directions:
Put rice in a rice cooker. White rice needs a 2:3 ratio of rice to
water.
Cook the beef first. Add taco seasoning to taste.
Add beans and bell peppers together in a skillet. Simmer for 5-
10 min.

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Add on top of rice and romaine lettuce or eat as a standalone
dish. Season with salsa, avocado, or hot sauce.

Up Your Game
With breakfast and lunch being the most strict and controlled
meals, we have more options and opportunities at dinner.
We’re focusing on only three main types of carbs as a part of
the Million Dollar Body Method because potatoes and rice are
easy to digest and give us exactly the reaction we’re looking for.
They increase blood sugar and insulin response while
facilitating deeper sleep.
Neither has additional components that could interact poorly
with digestion and most people are not allergic to either, which
make them perfect for this program.
Plus, potatoes and rice are delicious and can be turned into a
limitless amount of dishes.

Improve your dinner with gratitude

Praying before meals or otherwise showing gratitude for what
you’re about to enjoy has been shown to improve digestion,
trigger PNS activation, and help you enjoy your meal more.
Even if you don’t pray, simply being grateful for the food, and
making your intention that this dinner will nourish your body
and provide deep sleep will help bring those benefits to
fruition.
Not sure what to say?
Try: “I am grateful for the healthy and nutritious food I am about to
consume. I know this food will help me continue to build a healthy
body and will facilitate a night of deep, restorative sleep.”
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Add dessert
Maybe this isn’t upping your game, but some people get a sweet
tooth after dinner. And rather than fight it, let’s continue to use
the principles described in this book to get the benefits rather
than guilt.
Having a dessert that fuels you is simple. We want to make sure
we have protein along with our carbs, while not going out of our
way to add any fats. Having some is no problem, but don’t add
Rich, fatty foods will keep you from sleeping as well.
Here are two good options:

1. Yogurt parfait
3/4 C Greek yogurt
1/3 scoop whey protein isolate (whip it up good for best results)
1/2 cup fruit (banana, berries, pineapple)

2. Cottage cheese and fruit

1 C cottage cheese
1/2 cup fruit (banana, berries, pineapple)

Sample Schedule
Here’s an easy way to fit these concepts in while maintaining
the integrity of the Daily Investments.
These are suggestions and additions. As long as you’re:

• Starting the day with 32 ounces of water and 60 seconds of

explosive exercise
• Having a nutrient-dense protein shake for your first meal
• Having protein and veggies for lunch

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 • Having protein, veggies, and rice or potatoes for dinner

You’ll be blown away by how much focus you have and how fast
fat disappears.

6:00 a.m.: Wake up

6:10 a.m.: Drink 32 oz. water
6:25 a.m.: 60 seconds of explosive exercise
6:26-7:15 a.m.: Strength training
7:15-7:20 a.m.: deep breathing and cool-down
7:20-7:30 a.m.: Cold shower and getting ready for the day
7:35 a.m.: Make and drink your protein shake
12:30 p.m.: Midday meal of protein and veggies
6:30 p.m.: Dinner of protein, veggies, and potato/rice
7:30 p.m.: Dessert of yogurt parfait

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 DAILY INVESTMENT 5:

Final Deposit

H
ave you ever had the night where you know you have
something first thing in the morning, and whether
through poor planning, or overconfidence in your
own abilities you don’t set an alarm clock?
Recently I had left my phone in the car, and just decided not to
get it before going to bed. I had something to do where I needed
to be up by 7am, which is pretty normal for me.
So no need to set an alarm, right?
You probably know where this is going.
Instead of a restful night of sleep where I was awakened to the
luxurious sounds of my iPhone’s alarm clock, I woke up and
checked my watch at 1 am…

Then 2 a.m…
3:45 a.m…
5:15 a.m...
5:45 a.m…

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...and again at 6:20 a.m., when I then was able to get my deepest,
most restful sleep of the night before waking up at 7:15 am and
losing my mind trying to dress, brush my teeth and grab some
food to leave the house in under three minutes.
Many of us can relate to this.
2 in every 5 Americans get less than 7 hours of sleep per night.
70% of Americans report at least one night per month is spent
tossing and turning, and 11% of people report sleeping poorly
every night. [11]
Insomnia and sleep apnea are serious medical issues, but the
majority of us suffer from hyperactive brains, day-to-day
stress, and future worry.
If there was a way you could guarantee that you would be able
to eliminate the thoughts, worries, and ruminations that keep
you from falling asleep or staying that way, would you do it?
What would you pay for something that kept your brain from
running amok as you’re trying to nod off?
Luckily for us, there’s an easy solution to this problem. And it
doesn’t cost a dime.

The Secret Weapon

There’s a book that came out in 2006 that caused a hubbub in
the personal development community.
Written by Rhonda Byrne, some people swore by the teachings
in the book, while some said it was meaningless fluff.
The book was called The Secret. Maybe you’ve heard of it.
The premise of the book is the “law of attraction.” Basically,
what you think about and visualize will come to pass in your life.

94
Regardless of how you feel about the book or the premise that
the more you think about Pokémon, the better chance you
have of catching a pikachu (this never worked for me tbh), it
does hit on a very specific aspect of our brains that we can use
to our advantage.
This piece of hardware is called the “Reticular Activating
System” (RAS). It’s a grouping of neurons in the brain that help
mediate behavior.
In practicality, this small piece of hardware describes the
sensation you get when you buy a car and suddenly start
noticing the same style of car on the road around you all the
time.
For example, my wife purchased a bright orange Honda Fit that
she lovingly named, “The Mystic Turd.” I never knew how many
of these cars were out there, but as I write this, I exist in a world
fully populated by Mystic Turds.
Taking this one step further, the RAS is also the reason that
some people who complain all the time seem to have such shit
luck while people who visualize their goals and dreams seem to
check off box after box in pursuit of success.
Simply, the RAS is the conduit between awareness and energy.
The more time you spend ruminating on a topic or opportunity,
the more ways you’re going to come up with to solve it. You’ll
suddenly have a brilliant idea in the shower, or while driving or
doing something completely unrelated. Putting awareness and
intention on a task can cause your RAS to sniff out answers like
a bloodhound.
That’s why this simple task is so important and provides a huge
ROI.

95
By writing just 3 lines every night before bed, we set our
subconscious on a path to find solutions as well as alleviate the
burden that lingering tasks put on our short-term memory if
not relegated to their proper places.

Here’s What I Know:

1. Writing down objectives eliminates rumination.
2. Rituals lead to better results
3. The easiest way to ensure a solid night's rest is to have a
reason to wake up in the morning.

Writing Down Objectives Eliminates

Rumination
When we can take what's in our brain, write it down, take a
breath, and then set down our pen, it gives us the ability to turn
off some of those persistent thoughts.
This works because our brains recognize that we’ve done all we
can toward fulfilling goals or eliminating worries, and no longer
need to rely on short-term memory to keep them top of mind.
If you're like the 62% of Americans that report not being able
to fall asleep when they lay down, there's a good probability it's
because you're thinking too much about the past or planning
too hard for the future, both of which you have no control over.
By taking our plans, goals, desires, and problems, and writing
them down, we give our brain permission to shut off and start
relying on the notepad for memory. This also facilitates the
transfer from short-term memory to subconscious.
Our brains crave finality and action. They desperately want to
scratch the itch of solving a problem that bothers us. When we

96
take the first step of writing down whatever that problem is,
our brains see this as being "good enough," and are then
allowed to move on and start processing other tasks.
Robert Louis Stevenson, author of Treasure Island and The
Strange Case of Dr Jekyl and Mr Hyde, used this principle with
a great degree of success over the course of his career.
He was convinced that his subconscious (which he called his
“brownies”) would whisper the plots of his famous books into
his ear while he slept. He would simply write down some notes
for himself or set the intention of creating a fantastic story, and
then would wake up with the answers he desired.
Even though we might not be writers or creators, simply by
writing down what needs doing, we can set our subconscious to
the task of solving these problems behind the scenes as we
sleep.

Rituals Lead to Better Results

By installing a positive ritual in your evening, you will start
training your body and brain to sleep better during the night.
This can be writing down three to five problems to tackle
tomorrow, or it can be something as simple as pulling down a
sleep mask over your eyes after you finish reading.
As long as the rituals are simple, structured, and repeated at
the same time daily, these can cue our body and brain in on the
fact that there's an expectation that follows the act of writing,
brushing our teeth, or taking specific supplements.
An added benefit of writing three things down for tomorrow is
the ability to utilize your Reticular Activating System to be

97
more aware and pay attention to the exact steps you need to
take to have a very productive day tomorrow.
By continuing to write down your critical tasks in the evening,
throughout the night and next day you will get the added
benefit of your brain seeking out solutions, even in places you
might not have thought to look.

The Easiest Way to Ensure a Solid

Night's Rest is to Have a Reason to
Wake Up in the Morning
When we finish the day on a positive note having accomplished
something, it's one of the most satisfying feelings in the world.
When we are able to manufacture this feeling on demand, we
sleep deeper and feel more content and successful.
By writing down the three things you need to accomplish the
following day, you're finalizing the day on a positive note
because you are finishing out everything you can possibly do in
the moment.
This also takes all residual information that requires short-
term memory power, and puts it down on paper, thus freeing
up your brain to fully shift into a parasympathetic state.
The short term memory is limited to roughly five to nine “slots”.
With everything you’re doing on a daily basis, there are a lot of
different activities competing for your attention. Most
entrepreneurs average about 50 items all simultaneously
asking for attention.
The best move here is to take those competing thoughts and
move them over to an external source of “memory” that can do
it better. Using the tools we have available will free our
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memory and brain power up to take action on the important
steps, rather than what type of dog food we need to pick up at
the store.
This also creates extreme clarity on the steps that need to be
taken in the morning to ensure a positive day.
Completing this process allows us to go to sleep with a sense of
calm and wake up with clarity and conviction. All of that in less
than five minutes as a part of your nighttime routine.

The Objective
Write down your top three critical tasks for the following day.
You can have more or less than 3, but the goal is to scribe your
most important undertakings for the following day, which, if
checked off, would cause you to look at the day as a success.
Some days there’s only one main thing.
Some days feel like there are 10 or more. On days like that,
write down the whole list, and then go back and cross off what
you deem to be less important after taking the time to get
everything out of your head.
You can do this in a note in your phone, but I prefer a pad and
paper kept on the nightstand. There’s something more visceral
about writing out each task by hand, and it feels more satisfying
to cross off each one.
Writing out your three critical tasks is magic. Here’s why:

• No more relying on memory. It’s written down and therefore

impossible to forget.
• No burdening your short-term memory with tasks it’s not
suited for, which can result in restless sleep and feelings of
anxiety.
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 • This simple act reduces worry by coalescing your problems
into three tasks, rather than a nebulous amount of “stuff” for
the following day.
• When you write these down, you allow your subconscious to
take over and dream up solutions that your conscious mind
may have overlooked.
• Having a nighttime ritual can lead to better sleep because
your brain and body are cued that sleep follows this task.
• Waking up in the morning is easier if you have a mission to
accomplish.

The Daily Investment

Write down your three critical tasks for tomorrow before bed.

Up Your Game
You might already have an evening routine that is more in-
depth than this or includes some version of the critical three.
If so, that’s great. If it’s working for you, don’t change it.
If you have some more time or want to add additional
components that can help you process your day and prepare
for the day tomorrow, here are some of the best practices you
can add in.

PM Prep For an Amazing Day

Supplements
As you finish your critical three, take some zinc and
magnesium. They will help with hormonal health, recovery, and
deeper sleep.

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Magnesium taurinate or gluconate is better than the cheaper
version of magnesium oxide.

Read something motivational

Read something that puts you in the headspace of what you’re
going to accomplish the next day.
If improving health and fitness is your goal, read more about
that (n8trainingsystems.com/ has you covered).
If you need to improve your leadership abilities at work,
perhaps Extreme Ownership by Jocko Willink is your next
book.
If you’re working on parenting....well, you get it.
Highly addictive fiction books are a slippery slope, though. One
minute you’re tired and picking up a book for a few pages, and
two hours later you’re wondering how Harry Potter is going to
get out of the current mess he’s found himself in.

Meditate
There are a lot of different ways to meditate, but in the evening,
I prefer guided meditation on an app, or simply listening to
some meditative music while focusing on deep, diaphragmatic
breathing.
Any way you decide to do this is great; even starting with a few
minutes can provide benefits. A new study showed that all it
takes is 11 hours of meditation over several weeks to change
the way your brain is wired, and to improve focus and the
ability to concentrate. [8]

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Journaling
SImply writing down your thoughts, wins, goals, problems, or
even what you did during the day can be extremely beneficial
for offloading some of the worries we hold with us.
By writing out our goals daily, we can also cue our Reticular
Activation System (RAS) to stay focused on the things that
matter most to us.

Gratitude
A phenomenal way to rewire our brain is to constantly seek out
and express things we’re grateful for.
Whether it’s simply praying and being thankful for a roof over
our heads, clean water, or something more involved like writing
a note to someone you appreciate, there are millions of
opportunities to be grateful every day.
Writing out one or more of the things you’re grateful for is an
excellent way to improve your perspective and outlook.
Here’s an easy way to fit these concepts in while maintaining
the integrity of the Daily Investments.
These are suggestions and additions. As long as you’re:

• Starting the day with 32 ounces of water and 60 seconds of

explosive exercise
• Having a nutrient-dense protein shake for your first meal
• Having protein and veggies for lunch
• Having protein, veggies, and rice or potatoes for dinner
• Writing down your critical 3 for tomorrow

You’ll be blown away by how much focus you have and how fast
fat disappears.

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6:00 a.m.: Wake up
6:10 a.m.: Drink 32 oz. water
6:25 a.m.: 60 seconds of explosive exercise
6:26-7:15 a.m.: Strength training
7:15-7:20 a.m.: Deep breathing and cool down
7:20-7:30 a.m.: Cold shower and getting ready for the day
7:35 a.m.: Make and drink your protein shake
12:30 p.m.: Midday meal of protein and veggies
6:30 p.m.: Dinner of protein, veggies, and potato/rice
7:30 p.m.: Dessert of yogurt parfait
9:30 p.m.: Write down your critical three for tomorrow

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 DAILY INVESTMENT 6:

Liquid Assets

Y
ou obviously already know that water is important. In
case you forgot from Daily Investment 1, here’s that
piece of breaking news again:

YOU NEED TO DRINK MORE WATER.

Dehydration is a killer of focus, a purveyor of hunger, and
completely preventable. To be suffering from dehydration in a
country that has more bottled water brands than NFL teams is
ludicrous.
Especially when you consider that the U.S. tap water is safe to
drink and can quench your thirst equally as well as that $5
bottle of alkaline water.
We know all the facts about water and dehydration. But here’s
something you might not know: Water is necessary for the
process of fat loss.
Crucial.

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Here are the basics:
The average human stores between 60,000 and 100,000
calories of energy in their body fat cells.
When we “burn fat,” we don’t just break down the cells and get
rid of them. Instead, there’s a chemical reaction that “empties”
the cell of the fat and turns it into Free Fatty Acids (FFAs)
In order to clear the fat out of the cell, a reaction called
HYDROlysis must take place where water is added to the fat
cell first, REPLACING the fat in the cell, and allowing it to break
down into the more bioavailable FFAs.
The FFAs are then whisked through your bloodstream where
they are used for energy in the mitochondria of muscle cells
(remember high school biology?)
This means that the MORE hydrated you are, the MORE fat
you’re able to liberate, and the MORE your muscles will be able
to use that fat for energy. [9]
Hydration is crucial if you want to burn fat.
After this process takes place, over the next few days, the
water empties from the cell, leaving you with smaller, unfilled
fat cells, which will give you the lean, healthy appearance
you’re looking for.
I had a client who couldn’t stand water.
He said he got bloated easily, and he didn’t want to take in more
fluids and increase the bloat. I kept telling him that regular
water would actually do the opposite, by helping eliminate fluid
retention.

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He hemmed and hawed, but no matter what, he wouldn’t drink
enough. Eventually we quit working together and I hadn’t seen
him in a few months.
One Thursday we got together for lunch, and he looked great!
His face looked less bloated, and you could see his chest
through his shirt, rather than his gut sticking out.
He was also grinning like a maniac, so I knew something was up.
He told me, “I eventually got so fed up with how I looked and
how tired I always felt, so I decided to do what you said and
have a gallon of water every day for a week, just to see.
“After a few days, I couldn’t believe it. My head felt clearer, and I
dropped 3 lbs., but felt like I had dropped closer to 10! Plus, drinking
water is no big deal anymore”
Our bodies are very smart, and tend to take what they need. So
if you’re not drinking enough water, your body will hold on to
what you are giving it, which can lead to bloating, feeling
distended, or the appearance of cellulite.
When you rehydrate and give your body the water it needs for
all its important processes, it is able to let go of the stored water
and use what you give it through drinking.
There are a lot of high-level chemical reactions that need water
taking place in your body and brain thousands of times per
minute. But you don’t need to be a biologist to know that you
need to stay hydrated.
So before you spend a lot of money on a cleanse or fancy
supplements, make sure you’re getting enough water first.

Here’s What I Know:

1. Hydration is critical to health.
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 2. 75% of Americans are chronically dehydrated.
3. You can supercharge your brain with proper hydration.
4. More hydration equals more fat burn.

Hydration is Critical to Physical Health

Drinking the right amount of water each day is crucial to your
health and longevity. Water:

• Regulates your body temperature

• Makes sure your joints stay lubricated
• Delivers nutrients to cells
• Helps burn body fat
• Keeps your brain, your eyes, and your organs functioning
properly
• Decreases the prevalences of disease
• Boosts your energy
• Improve your metabolism
• Keeps tendons and ligaments more elastic
• Delivers oxygen through your body
• Keeps skin looking young
• Keeps spine healthy
• Naturally detoxifies your body
• Flushes waste

Water is required for almost 100% of the chemical reactions

that take place in your body. Whether it's your organs
functioning properly, the process of autophagy, (the clearing
out of old and broken-down cells) or facilitating the fat loss
process, water plays an integral part in each procedure.
Water makes up almost 70% of each human's body on the
planet. Because of the necessity of H2O in everything we do, we
are losing water all the time through simple chemical reactions
that don’t get our attention: Going to the bathroom, sweating,

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breathing, and even the process of blinking to keep our eyes
lubricated.
As we age, our fluid reserves become smaller and our ability to
conserve water is decreased. Older humans also become less
sensitive to the sensation of thirst, which can play into
increased sensations of hunger, even when we don't
necessarily need food.

75% of Americans are Chronically

Dehydrated
Even though most Americans get roughly eight servings of
fluids per day, the majority of those are coming from coffee or
soda, which are net neutral when it comes to hydration because
of their diuretic effects.
Dehydration is also commonly to blame for intense feelings of
fatigue during exercise and even when sedentary. Dehydration
is the number one cause of midday fatigue in adults.
Chronic dehydration can lead to kidney stones, kidney failure,
cramps, heat exhaustion, seizures, or even low blood-volume
shock.
Dehydration increases your skin's vulnerability to disorders
and disease, and can cause headaches, bloating, and stomach
cramps.
When dehydrated, we are also at risk of hunger pangs or
cravings because our bodies are no longer attuned to the
sensation of thirst, and we mistake it for hunger extremely
often. This leads to a vicious cycle of eating more, spending
more energy digesting food, and further increasing our water
debt.

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Dehydration also is linked to having worse memory, being
irritable, or having dips in concentration and focus throughout
the day. Worse, anytime we feel the sensation of being thirsty,
it means we’re already dehydrated.
Dehydration can come from something as simple as a 1-2%
decrease in the amount of fluids you need. But crazy enough, a
decrease of 3% of cellular hydration can be linked to up to a
30% decrease in strength. This means that if you're 3%
dehydrated, your bench press of 200 pounds is now going to be
pushing 140.

Supercharge Your Brain with Proper

Hydration
My aunt always got headaches in the middle of the day, no
matter how much caffeine she had and no matter if she took
Advil or not, she always had a constant low-grade headache
that would drive her nuts.
She asked me for help with two issues: More energy in the
afternoons and mitigating the headaches that set in around 2
p.m.. At first, nothing worked. We couldn't figure out the cause.
It wasn't sugar or caffeine withdrawal or a diet in rich and fatty
foods. It wasn't until we started tracking her water intake that
we noticed she didn't drink any water between 8 a.m. and 5 p.m.
She drank other things — energy drinks, coffee or tea — but no
water by itself.
When we simply started tracking the water more effectively
and putting a high priority on getting more water and less
caffeine, her energy instantly improved and best of all, her
headaches went away.

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At the same time, she started training more frequently as a
result of feeling better, and the weight magically started
melting off as well.
Oftentimes, headaches and other body or brain issues are the
body's way of telling us we are out of balance. By getting back
into balance, we can turn off these negative “signals” from our
body while improving focus and mental cognition, as well as
supercharging short-term memory — an invaluable skill to an
entrepreneur.
Water gives your brain access to the vitamins, minerals, and
nutrients it needs on a daily basis. Because of the way our brain
works, being properly hydrated can increase the speed of
synaptic responses, which means you can think and respond
quicker, especially in higher-stress situations.
And water, more than any other compound in the world, can
boost your physical and mental performance during training. If
you’re dehydrated, nothing can help you, but if you’re properly
hydrated, you can get much more out of performance-
enhancing compounds and nootropics.
As a bonus, water is also a key component of eliminating and
avoiding hangovers, as the main causes are dehydration and a
lack of vitamins and minerals.

More Hydration Equals More Fat Burn

Obviously, water is calorie-free. So, anytime you have a chance
to replace a calorie-laden beverage like fruit juices, creamy
coffees, or alcohol with water, you're going to be mitigating
calorie intake.
Studies have also shown that people who primarily stick to
water eat 9% less than those who don't.
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But one of the most fascinating things about water as it relates
to fat loss is how we burn fat. Many people think that burning
fat happens on the treadmill in the gym, when in fact training
does not burn fat.
If anything, doing longer bouts of cardio can burn muscle. So,
when we're training, we don’t need a fat-burn effect in that
moment. The goal is to burn glycogen (muscle energy), but then
have a body that has been trained to pull from stored energy
(fat cells) to rebuild and repair our muscles and tissues over the
next 48 hours.
Read that again.
When we sleep, we start to expel fat, and our body goes
through a complex chemical process that we described earlier
where fat cells are emptied out of their contents, but refilled
with water, and this process cannot take place if you're
chronically dehydrated.
As a side note, this is often why the scale doesn't accurately
reflect how much weight we've lost day to day because our fat
cells can be filled with liquid during the process of fat loss.
As we sleep and exhale moist air, that is where we are expelling
our fat. It's not burning off when we sweat, or when we use the
bathroom. Instead, it’s being breathed out at night as we sleep.
This is why being hydrated is one of the daily investments we
must focus on if we want to feel focused, look awesome, and
have our ideal amount of energy.
Chronic dehydration is a recipe for being unable to burn fat and
can leave you feeling fatigued, hungry, lethargic, achy, and
frustrated with the lack of results.

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It’s yet another reason to start our day with 32 ounces of water,
so that way we're not playing catch up in the evening, which can
knock us out of a deep sleep in order to get up and use the
bathroom.
A single-minded focus on the Million Dollar Body Method,
exactly how it's laid out, is going to give you the best possible
results.

The Objective
Drink one gallon of water every day.
Does everyone need to drink exactly 128 ounces of water? No.
The amount of water you need is individual, and changes based
on activity level, fatigue, caffeine ingestion, where you live, the
season, and a host of other factors.
But most of us need 100+ ounces, and don’t get anywhere close
to that.
One gallon is a great starting point, and for this program, we’re
going to focus on hitting that on a daily basis to ensure we have
enough to make our focus and fat loss automatic.
Drinking enough water is crucial to looking and feeling your
best. Here’s why:

• It can improve your metabolism and help you digest food

more effectively.
• It will keep you from feeling hungry throughout the day as
the body often mistakes thirst for hunger.
• Water lubricates your joints and helps your muscles work
better.
• Water facilitates fat loss as you sleep.
• The more water you drink, the less you will store as bloat.

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 • Water helps you focus better by fueling your brain.
• Water will “detoxify” your body and use your natural
systems to remove waste. No cleanse required.
• Water improves your skin's appearance.
• Water improves how well your body systems function.
• Not enough water can cause headaches, joint pains, and
digestive issues.

The Daily Investment

Drink one gallon of water per day.
In an ideal world, we’d frontload the start of your day in order
to keep you from getting up at night to pee.
That’s why we start the day with ¼ of the water up front. If you
have another 32 ounces mid morning, and another 32 after
lunch,you’re on the right track.

Up Your Game
There are a lot of ways to improve your water consumption, but
none of them include “adding Crystal Light” to your H2O.
Instead, think of it as a micro-cleanse for your body every time
you finish another glass of water.

Add Vitamin D drops to your water

As we already talked about with the morning routine, adding
some Vitamin D to your morning water is a great way to start
the day with a bit more energy, improve your immune system,
and stay in a healthy mindset all day.

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Add lemon before meals
Adding lemon to your water can be done in the morning, but
one easy way to improve is by having a glass of water with the
juice of half a lemon in it before meals.
Not only does this add in a few additional times of the day
where you can have another glass of water — making it easier
to hit the gallon mark — adding lemon can improve digestion as
well.
Lemon will stimulate your body's natural production of
hydrochloric acid (HCL), which can help you break down your
meals and improve digestion. If you find that you’re gassy after
eating, this can be a game-changer for you (and everyone
around you).

Sea salt
For those of us who are highly active or who train more than 5
hours per week, adding some sea salt to your water post
workout or before bed can be great for replenishing
electrolytes.
If you find that you wake up to pee a lot during the night, adding
some salt to your water before bed can keep this from
happening. Start with ¼ teaspoon and work up to a full
teaspoon over a week.

Water and walk

Another way to combine great habits is by drinking a glass of
water before you go out for a quick walk, or every time you
stand up from your desk.

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If your job has you pinned to a chair for large chunks of time, set
a timer for every 50 minutes to remind yourself to stand up and
stretch, and while you do that, have a glass of water as well.
Remember: If you’re feeling thirsty, you’re already dehydrated.

The rubber band trick

One easy way to track your water throughout the day is by
getting a 32-ounce water bottle and putting 4 rubber bands at
the top.
Every time you finish a bottle, move one of the rubber bands
from the top to the bottom, so you know by the end of the day
that you got the full amount.

Sample Schedule
Here’s an easy way to fit these concepts in while maintaining
the integrity of the Daily Investments.
These are suggestions and additions. As long as you’re:

• Starting the day with 32 ounces of water and 60 seconds of

explosive exercise
• Having a nutrient-dense protein shake for your first meal
• Having protein and veggies for lunch
• Having protein, veggies, and rice or potatoes for dinner
• Writing down your critical 3 for tomorrow
• Drinking one gallon of water per day

You’ll be blown away by how much focus you have and how fast
fat disappears.

6:00 a.m.: Wake up

6:10 a.m.: Drink 32 oz. water
6:25 a.m.: 60 seconds of explosive exercise
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6:30-7:15 a.m.: Strength training + water
7:15-7:20 a.m.: Deep breathing and cooldown
7:20-7:30 a.m.: Cold shower and getting ready for the day
7:35 a.m.: Make and drink your protein shake
12:30 p.m.: Eat midday meal of protein and veggies + water
6:30 p.m.: Dinner of protein, veggies, and potato/rice + water

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 DAILY INVESTMENT 7:

Work Hard, Train

Harder

F
rom our favorite sports icons, musicians, artists, and
even the heroes of our favorite movie franchises, the
people we look up to train.
Michael Jordan shot 3s long into the night after his teammates
went home.
Navy SEALs endure unfathomable pain and discomfort to train
their bodies and minds to push through any situation.

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Pianist John Burke writes music that’s too difficult for him to
play, then trains to improve by practicing it slowly until he’s
able to play at full speed.
Copywriting legend Gary C. Halbert trains his skills by
transcribing by hand other masterful copywriting.
Training is key to success if you want to be the best.
History is also littered with the names of big-time athletes who
had all the talent in the world, but lack of discipline and training
led to disappointing careers.
Training is simply the act of working to improve a skill or trait
through practice. This definition has little in common with what
most people consider when they talk about exercise.
Training requires constant improvement and tracking
progress, not a half-assed session on the elliptical.
Training means that you are competing against your past
successes, not randomly deciding to max out on bench press so
the hottie stretching in the corner notices your gains.
Training makes you disciplined; exercise makes you sweaty.
That’s why this Daily Investment is training, not exercise. It
necessitates that you will have improved in the 28 days of this
program, not merely gotten sweaty 28 times.
And while there’s nothing wrong with exercise, movement, and
getting sweaty, to fully embrace the idea of training requires
you to become MORE, rather than how we normally talk about
weight loss, dropping fat, slimming down, etc.
Physical training can be done in myriad ways.
You can run, bike, swim, do calisthenics, lift heavy weights, box,
jump rope, or a plethora of other options.
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The thing that separates training from exercising is consistent
improvement.
Whether that’s tracking your weights over time as you work to
improve your physique and strength in the gym, focusing on
becoming faster and cleaner with your left hook, or running
slightly farther in the time allotted, the goal is improvement.
And we can’t know what our improvement is without tracking.
Don’t overcomplicate this, either. Many of us will start a new
plan and then find ourselves doing hours of research to find the
“best” workout program, or trying to write our own that helps
us get bigger, leaner, stronger, and faster all at once.
A better option would be to run for 20 minutes and work on
increasing distance each time.
Or do as many pushups, squats, and pullups as you can in that
time period.
Or give yourself 20 minutes every day to practice difficult
calisthenics like L sits and headstands.
You can also go to n8trainingsystems.com/MDBMtraining to
get my recommended gym or home training program that goes
perfectly with the Million Dollar Body Method.
Again, the goal is consistent, daily improvement.
Consistent Daily Improvement is a rarity.

• It allows us the space to “grind” on a particular task until we

see progress.
• It teaches us that the obstacle is the way.
• It shows us that we are limitless, given enough focus and
time.
• It provides a forced meditation and singular focus.
• It builds confidence every time a session is completed.
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Training is a time that we get to experience the magic of rote
repetition and boredom. If we can push through the spot where
our brains are telling us to do something different, growth and
improvement waits for us on the other side.
Even though training montages are exciting, and feature a
ripped dude sweating his ass off flipping tires in the desert to a
hip-hop soundtrack, that’s not the truth of it.
Anyone who’s trained for a marathon, a fight, or a competition
will tell you that training can get boring. But the success you’re
looking for is just on the other side. Once you hit it, get excited,
because that’s where the magic happens.
This is also true from a physiological perspective. The first few
weeks of attempting a new workout program, learning to swing
a golf club, or working on a new punch combination, the
majority of the improvement takes place in your brain.
These neurological adaptations can lead to strength gains as
your brain is rewired to give you more ability in whatever
technique you were learning. But as neurological gains taper
off around Week 3, that’s when the physical changes start
taking place.
Many people never get to this point, which is why their bodies
look the same year after year despite going to the gym.
That’s why boot camps, or constantly varied movements that
focus on making you sweaty (I’m looking at you, burpees) make
such a minimal impact on the bodies of participants. They
confuse “tired” for “trained.”
Average people who do average work get average results.
We are not average.

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Here’s What I Know:
1. Nutrition causes weight loss, training changes your body
2. Training improves your ability to handle stress
3. Training builds discipline
4. Training creates more energy

Nutrition Causes Weight Loss.

Training Changes Your Body
When you lose a lot of weight through excessive amounts of
cardio, or focus on nutrition at the exclusion of any sort of
resistance training or physical adaptations, you will lose fat.
But you're neglecting a large amount of benefits that can be
gained from training your body to improve.
Without training, fat loss can lead to becoming a smaller
version of your previous self. This is what’s known as “skinny
fat.”
This is another reason that people who go on extreme weight-
loss diets, do the HCG protocol, get a lap band, or even engage
in marathon and extreme distance running don't necessarily
have muscular physiques. Because they are training their
bodies to maintain a stored fat level that can help them stay
alive.
The body is incredibly intelligent. Think of it as being run by a
sophisticated team of engineers who react to all the inputs that
we put in on a daily basis, whether from nutrition, training, the
news we watch or the pharmaceuticals we take.
Our bodies continually adapt to the stimulus we put in. When
we start decreasing calories to burn fat or try any other

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extreme dietary measures, our body does not understand that
we are doing this to lose weight.
Our body is resistant to change. Therefore, it sees weight loss
as a threat to our longevity and health. In order to continue to
keep us alive, it will start eliminating non-essential daily
functions.
If you're a “toe tapper,” your body will eliminate the need to tap
your feet because it considers that a non-essential use of
calories. People find that they sit more and use less energy
overall.
This leads to a vicious cycle of your body using less calories,
which slows down your metabolic rate. So while you are eating
less, you're also burning less and suppressing your metabolism
over time.
On the other hand, when we use some form of training to
actively change our body, we are giving the input that we need
more strength and muscle mass to do more, and our body's
engineers react accordingly to give us the adaptations to stay
alive.
Think about it like this: Two guys need 2,000 calories to survive
without gaining any weight on a daily basis, and both want to
change the way they look and feel.
Guy #1 drops his calories to 1,500 and does not change any of
his daily activities. Over time, his metabolism will decrease to
the point where he only needs 1,600 calories to maintain his
new physique. This means he has to continue to eat a low-
calorie diet to maintain results.
However, if he's still 10 pounds overweight, it's more difficult
now to drop his calories even further to get results. Making
someone like that eat 1,200 calories or fewer is a great way to
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suppress hormones, decrease testosterone, drop energy, and
generally be hungry all the time.
Guy #2, rather than decreasing his calories, simply increases
his energy expenditure through training by 300 to 500 calories
per day. He incorporates resistance training, walking, and hill
sprints, to become more fit and athletic.
Guy #2 is actually now instructing his body to take the food he’s
eating and put it toward recovery from training as well as
gaining lean muscle. Over time, his metabolism goes from
needing 2,000 calories to 2,200 to maintain that new lean
muscle. Now he’s able to eat more and has a physique and the
metabolism to match.
Which would you prefer?

Training Improves Your Ability to

Handle Stress
Training, cardio, and even yoga is actually a stressor for your
body. It requires your body to go into a sympathetic nervous
system dominant state: fight or flight. It releases cortisol, a
stress hormone, and it can cause your body to need to recover
longer, especially after very difficult sessions.
By doing this in a controlled environment where we can match
our training with our recovery, we are able to condition our
body to what's called eustress, or positive stress. The more we
train our bodies to handle eustress, the better we get at
managing distress, the negative version many people feel every
day.
Training also increases endorphin output in the brain.
Endorphins are positive brain chemicals that can alter your

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mood. They can help you feel better, think faster, and give you
a more positive outlook on life.
Even though training in itself is a stress, it also mitigates the
effects of stress you feel from other areas of life. Much like
mindfulness, when you are singularly focused on a specific task,
like being under the bar for a heavy squat, it's very difficult to
think about an email that you should have sent or something
your boss did at work that's pissing you off.
Training is also much like meditation in this way. It's a forced
focus on one task to the exclusion of everything else. Anyone
who’s done a heavy set of 20 squats or used the rower for a
timed set can tell you, it's very difficult to focus on anything else
besides your breathing and the exercise at hand while you're
pushing yourself to your maximum output.
This is a physical type of meditation that can be a very effective
way to meditate for those of us who have trouble sitting still in
the dark.

Training Builds Discipline

Training mimics everything that is difficult in life. When I was in
high school, I was on the track team. I ran the 400m and did pole
vault. Standing at 6-foot-4 and 155 pounds, I didn't necessarily
have the body type that would break any records, but I always
had fun and tried hard.
One day, I overhead the vault coach talking to the sprint coach.
He was upset at the general lack of talent from our squad and
said something I won't soon forget. "I’m not even gonna bring
these guys to the city meet. They’ll embarrass themselves. Normally,
pole vaulters should be the studliest guys on the team."

126
He pointed out one of the bigger, faster, stronger guys who also
played quarterback at our school. “You think I could borrow him
for a season so we could actually have a shot?”
I remember thinking, "Wow, that really sucks."
The next day, I went to my guidance counselor and I asked if I
could switch out one of my classes for a weight training class
instead. From that point on, I started going to the gym to gain
the muscle and strength that I thought would finally get people
to respect me.
What I didn't realize is that in my quest for bulky muscles, I got
so much more.
After a year or so with lackluster results because I designed a
plan myself as a high school senior (arms, chest, abs and arms,
chest and arms, biceps), the thought that started to crystalize
for me was that no matter how long it took me, I was going to
get the results I wanted and I was going to achieve the goal I'd
set for myself.
This was great as it applied to fitness and health, and I now can
say that I look and feel the way I want to look and feel.
But, even more powerful from a discipline perspective, I can
now confidently say that if I set my mind to something, no
matter how long it takes, I will make it to those goals because
it’s not possible to lose if you never quit.

Taking that mentality to the rest of your life is so much more

powerful than having a big bench press or awesome biceps.
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For every 10 workouts you do, one is going to be amazing and
you're going to feel like Superman. One is going to suck and
you're going to feel like absolute dog shit. Eight of them are
going to be fine, but it's in those eight boring, average workouts
where you truly find results and success.
The grind and the discipline you get from being able to stick
around when it's not glamorous, pretty, or fun is where success
happens.
When your workouts feel boring, when you start feeling tired,
that's when you're right at the edge of succeeding. That's not
just true in the gym. That's true in business. That's true in every
other important aspect of life. Training is a mirror for every
other positive thing you'll ever do.

Training Creates Energy

Spoon Theory is a philosophy of energy that is often used to
describe chronic illness or disease. Basically, every “spoon” you
have represents a certain unit of energy that you can use
throughout your day.
If you want to take a shower, that's one spoon. If you want to
walk the dog, that's another spoon. Going to the gym may be
two spoons. You're given a specific amount of energy, then
that's all you have for the day and therefore you need to plan
accordingly.
Even without a chronic illness, many of us still have a limited
amount of energy to use throughout the day. That's why at five,
or six o'clock, we feel completely crushed, mentally fatigued,
and slow to complete the daily requirements at our home or
finish up at the office.

128
This is also why it can take us three hours to do an hour's worth
of tasks in the second half of the day.
Training will give you more spoons. This doesn’t apply to every
workout or exercise, but if you take the training methodologies
discussed here and progressively improve your conditioning in
a structured way, that will give you the benefits of the physical
and mental energy you want.
A stronger body and stronger discipline create a compound
effect.

The Objective
Spend 20 minutes per day doing some sort of physical training.
There are so many ways to incorporate training into your life.
I’ll give you two great options here, or you can go to
n8trainingsystem.com/MDBMtraining to get the full Million
Dollar Body Method 28-Day Program for gym or home.
If you’re already training for 20+ minutes a few times per week,
don’t stop what you’re doing. Keep that same program and add
in 20 minutes of the cardio-based routines on the days when
you’re not doing your other program.
Physical training is the cornerstone for an unbreakable body
and an unshakeable mind. Here’s why:

• Training builds muscle faster than exercise. (Strength

training in particular)
• Training builds self esteem and confidence as you watch
your daily improvements.
• Training builds the discipline and habits needed to be a
juggernaut in your business and respected by your family.
• Training allows your body to better mitigate the effects of
stress, making you happier and calmer.
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 • Strength training burns more fat long-term than cardio.
• Training builds energy in your body and allows you to be
“on” when needed.
• Training releases endorphins and helps you have a positive
attitude.
• Training builds focus by forcing you to be completely
engaged in a singular task, much like meditation.
• Training makes you harder to kill, and more useful in
general.

The Daily Investment

Train for 20 minutes daily.
Pick one or two abilities you want to work on, and alternate
days. Or simplify, and do the same thing every day but focus on
getting a little better.
Note: Don’t do 20 minutes of pushups every single day for 28 days.
That will lead to overuse and injury quickly.

Cardio workout:
Bike, run, row, or swim for 10 minutes and see how far you get.
Try to get a little faster when you do the second 10-minute
interval. This can be as simple as running away from your house
for 10 minutes, then running back.

Strength workout:
Pick a program you can do daily or go to n8trainingsy-
stems.com/MDBMtraining to get access to the training
program and app I use to get incredible results with clients
Or go through this circuit as many times as you can in 20
minutes. Work on improving every day:

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10 Pushups
15 V-ups
20 Squats
15 Rows
10 Lunge jumps (each side)

Count how many rounds you get and work on improving over
time.
Go to n8trainingsystems.com/MDBMworkout to see a video of
this challenge if you’re not sure how to do the above exercises.

Up Your Game
Doing the MDBM workout every day for 28 days will elicit a
chance in how you look and feel, but the best possible option is
having a program designed for you that can be done and
tracked over the four weeks to the best possible effect.
There are many resistance-training programs out there, but
most aren’t designed to be done in 20 minutes or less on a daily
basis.
That’s why I recommend you check out:

The MDBM Gym or Home Training Program

Simply head over to n8trainingsystem.com/MDBMtraining
and sign up for the program. You’ll get workouts delivered in a
way that’s easy to read and execute, and will never wonder
what to do or how to do it.
I created this option after being asked on a regular basis what
the ideal training recommendations would be. So I created it for
you.

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Track your workouts
It should go without saying that in order to see progressive
improvements day after day, the actual progress needs to be
tracked. Luckily, there are many apps that can help you with
this, or you can simply record everything in a note on your
phone or a paper journal.

Split your weights and cardio

A simple way to improve your body composition and your
cardiovascular capacity without worrying about overuse
injuries is by doing resistance training one day and cardio the
next.
Even if they’re the same A and B workouts every week, you’ll
still see a marked improvement over the four weeks.

Switch the grip

If you’re going to do the same program on a daily basis, switch
up your grips, hand placements, and stances.
Pushups can become wide pushups, yoga pushups, diamond
pushups, or pushups on handles.
Squats can become wide, narrow, or heel elevated.
Rows can be done wide, high (to your face), neutral, or
underhand.

Get a TRX or suspension trainer

One of the best ways to get a complete training effect and be
able to work all the muscles of your body even if you’re training
at home is to purchase a suspension trainer like a TRX.

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This allows you to hit the muscles in the back and have access
to hundreds more exercises than you can do with body weight
alone
Training like this also has the added benefit of burning more
body fat because of the nature of “closed-chain” exercises
where you move your body through space.

Sample Schedule
Here’s an easy way to fit these concepts in while maintaining
the integrity of the Daily Investments.
These are suggestions and additions. As long as you’re:

• Starting the day with 32 ounces of water and 60 seconds of

explosive exercise
• Having a nutrient-dense protein shake for your first meal
• Having protein and veggies for lunch
• Having protein, veggies, and rice or potatoes for dinner
• Writing down your critical 3 for tomorrow
• Drinking one gallon of water per day
• Training 20 minutes per day

You’ll be blown away by how much focus you have and how fast
fat disappears.

6:00 a.m.: Wake up

6:10 a.m.: Drink 32 oz. water
6:25 a.m.: 60 seconds of explosive exercise
6:30-7:15 a.m.: Strength training
7:15-7:20 a.m.: Deep breathing and cooldown
7:20-7:30 a.m.: Cold shower and getting ready for the day
7:35 a.m.: Make and drink your protein shake
12:30 p.m.: Eat midday meal of protein and veggies
6:30 p.m.: Dinner of protein, veggies, and potato/rice

133
7:30 p.m.: Dessert of yogurt parfait
9:30 p.m.: Write down your critical three for tomorrow

134
 WEEKLY INVESTMENT:

Fast 24+ Hours Every

Week

M
any of us regard insurance as a scam or a bad thing
that we “must” pay because we want to drive our
cars.
But after getting into an accident, what does that relief feel like
that you won’t be liable to replace damaged parts, pay for a
rental car, or shell out absurd amounts of money for medical
bills?
One night, I was driving through Beacon Hill in Seattle to pick
up some dinner with my wife and friend in the car.
We were driving down a steep hill that necessitated tapping
the brake here and there to avoid picking up too much speed,
when all of the sudden
WHAM!
Out of nowhere, a car completely blew a stop sign and T-boned
my car on the driver-side back panel.
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We did a full 360-degree spin and wound up on the lawn of a
house next to the street.
Like a bad dream, I got out of the car to make sure everyone is
OK, and the other driver did the same.
Strangely, he asked me for my ID, which I didn’t give him.
Another car stopped to see if we were OK, and while we were
checking out the damage, someone said, “Hey, did he just leave?”
The driver from the other car had gotten back into his car and
peeled out, leaving us standing there with our jaws on the
ground.
Sure, people get in accidents. But not me.
Sure, hit and runs happen, but not to me....right?
As I struggled to find any words to say that beyond “WHAT AN
ASSHOLE!”, my good friend Michelle wandered over to where
his car was parked and bent down to pick up some trash off the
ground.
Smiling, she turned around and held up his license plate that
had come off in the accident! Justice would finally be served.
Unfortunately, that was not the case in the short-term. It ended
up being a rental car from a tiny agency that refused to give up
his information, but as it devolved into a long-term legal issue,
we were still responsible for finding a new car as there was no
payout in our immediate future.
Thankfully, our insurance stepped in and helped us with
temporary transportation and making sure we didn’t suffer
from an issue that could have otherwise been crippling.
Insurance is like a safety blanket.

136
It gives you the ability to keep your priorities in line even in the
face of challenges and problems.
That’s what fasting can do for us.
If we are eliminating 24+ hours of feeding from our week, our
average weekly caloric intake drops by close to 15%. This can
provide the nutritional insurance we need to continue to see
fat loss even if other aspects of our nutrition fall off slightly.
That’s why fasting is a must-have tool in your dietary toolbox.
There are a plethora of other benefits that come along with not
eating for a full day, but the peace of mind and nutritional
insurance is not to be underestimated.

Here’s What I Know:

• Fasting improves insulin sensitivity and hunger signals
• Fasting provides nutritional “insurance”
• Fasting improves focus
• Fasting improves discipline

Fasting Improves Insulin Sensitivity

and Hunger Signals
One study showed that the absolute fastest way to reset
insulin sensitivity was done via fasting in as little as a two-week
period. This means that in just two weeks, people were able to
reset months or years of insulin resistance and become more
sensitive to one of the chief hormones that's responsible for
inflammation, belly fat gain, and low energy. [10]
As insulin sensitivity improves, we become more sensitive to
our correct hunger signals. It becomes harder for us to mistake
thirst for hunger signals, and we are hungry less often.
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This also improves the sugar cravings that many of us have
throughout the day, and keeps us from falling into patterns of
snacking, which can sap our energy and promote belly fat gain.
Fasting also can highly improve cardiovascular disease
markers as well as blood work. It's very easy to see that as you
fast more, your blood work can improve, and you'll see results
in your A1C levels, your fasting glucose levels, visceral fat
levels, and inflammatory markers.
Fasting has also been shown to improve longevity as well as
increasing telomere length. Telomeres are the “caps” on each
strand of human DNA that protect our chromosomes.
Just like plastic tips at the end of shoelaces, they keep the
strands from unwinding or unraveling. As we get older, those
tips fray, and we experience the effects of aging faster.
Reducing food consumption on a regular basis, can keep us
younger, longer.
Fasting also initiates autophagy, our body's natural
detoxification mechanism. It's the time when our body can get
rid of damaged cells, waste, and toxins, while rebuilding new
cells. Only when we are not digesting can our body replace and
rebuild tissue or other broken cells that need an upgrade.
The oldest living cell in our bodies is only seven years old. Some
cells are replaced on a daily or weekly basis through this
process. This makes it critical that we’re taking in nutritious
foods, because that is literally what is being used to rebuild our
bodies.

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Fasting Provides Nutritional
“Insurance”
By simply including a 24-plus hour fast on a weekly basis, we
are limiting or decreasing our average caloric consumption by
up to one-seventh of what we would normally have.
This allows us to be a little bit more liberal in what we choose
to consume in those other times. This DOESN’T mean that we
need to go out and eat Cinnabon because we finished fasting
for 12 hours, but it does give us more freedom to not be so
structured and rigid at dinner, or not feel like we have to limit
ourselves from having foods we love.
This is one more reason why this style of eating can be critical
to improving our ability to stick to the framework long-term.

Fasting Improves Focus

At this time in the world, there have never been more choices
or distractions available to us.
Whether our phone, social media, or the food we're eating,
we're always at war with something that demands our
attention. Fasting is an amazing way to eliminate the
distractions that come from eating and making choices
surrounding food.
When we're doing deep work or are in flow state, something as
simple as going back and answering an email that takes us a
minute can detract an additional 15- 30 minutes from us
because of how long it takes to get back to the flow state we
were in beforehand.

139
Fasting is an amazing way to improve upon our willpower and
our focus by eliminating many of the distractions that come
along with food and beverages.
Fasting improves neural autophagy and increases our number
of brain cells. Neural autophagy is how your brain cells recycle
the waste material and repair themselves. Brain health is
dependent upon this process, and interfering with it can
increase our brain's degeneration rate. Without proper
autophagy processes as a result of lack of sleep or constantly
digesting food, our brains deteriorate at a rapid rate.
Fasting also improves memory by increasing the brain's levels
of brain-derived neurotrophic factor (BDNF). This is a protein
that our brains create that regulates memory, learning, and
higher cognitive function. Low levels of BDNF are linked to
Alzheimer's, poor cognitive function, and poor memory.
Taking a break from eating also helps you take a step back from
food addiction, something that is a uniquely human experience.
An alcoholic might never have a drink again, but someone with
a poor relationship with food still has to eat regularly.
We are constantly bombarded and presented with myriad
choices of what we should be eating at any given moment. Not
only should we be snacking, but the food we eat SHOULD be
delicious, exotic and cause our brain chemicals to go wild. Or at
least that’s what commercials tell us.
Fasting deliberately pulls us out of that mindset and allows our
focus to sit somewhere else. We've now made a binary decision
where we won't be tempted or engaged in looking for
something to eat or drink because we know our next meal
comes at a specific time and a specific place.

140
It's also amazing to see how much time we spend thinking
about food after removing those temptations from our lives for
even a short period of time.

Fasting Improves Discipline

Training even when you don’t feel like it is done in the pursuit
of benefits you might not be able to see or feel yet.
Fasting is the same. It enables us to train our brains to delay
gratification for something better than a sweet snack. When
we can delay physical and emotional pleasure on a regular basis
in pursuit of higher goals, we become an unstoppable force of
determination and grit.
It’s staggering how many high-functioning, incredibly
intelligent adults struggle with eliminating snacking, or eating
poorly.
Most of the time it comes down to the fact that they have not
made A DECISION.
Fasting eliminates the need to waiver or vacillate on what
you're eating, because you've already decided you will not be
eating until a certain time has elapsed.
This idea of making it extremely binary, no longer “I might,” but
rather, “I will,” creates freedom. You’re not stuck pondering if
this is the 1% of the time when you should snack or have a treat.
It’s simply “not now.”

141
And in no case is that more true than discipline with our
nutrition and our diet.

The Objective
Fast 24 hours weekly.
A 24-hour fast is a ritual that requires planning and sacrifice. It
forces you to say, “I’m not eating right now,” and to fill that time
by doing other things that you may not have time for on a daily
basis.
If you ever fast on a weekend, it’s eye-opening because it shows
you how much time we spend thinking about and planning our
food on a daily basis.
NOTE: Doing a 16 hour fast with an 8 hour feeding window is
popular with several diets right now. It’s not something you need to
do as a part of the Million Dollar Body Method, but if you like that
style of eating, you can easily adapt it to this framework simply by
pushing your first meal back to 11 or 12. Your lunch would go
around 3 or 4, and then dinner would be at it’s normal time.
If you are using a 16/8 hour fasting schedule, you will still do the 24
hour fast weekly, but don’t push the time any longer than 24 hours.
Fasting every week is a game-changing nutritional habit. Here’s
why:

• Fasting gives you close to a 15% reduction in weekly

calories, perfect for fat loss or providing “nutritional
insurance.”

142
 • Fasting can eliminate faulty hunger signals caused by insulin
resistance.
• Fasting can increase insulin sensitivity to normal levels after
just two weeks.
• Fasting during the day can provide more focus and energy to
help you be more efficient in your work.
• Fasting improves discipline and helps us make nutrition
binary.
• Fasting turns on “autophagy,” our body's natural detox
mechanism.
• Fasting improves mental clarity.
• Fasting improves brain function.
• Fasting is correlated with longevity and decreased risk of
Alzheimer’s.
• Fasting decreases likelihood of stroke or diabetes.
• Fasting makes you more badass because of a decreased
reliance on the emotional crutch of food.
• Weekly fasts train your body to burn stored fat for fuel.

The Daily Investment

Fast for 24+ hours every week.
For most of us, it’s sufficient to start your fast after an early
dinner on Tuesday, then eat a later dinner on Wednesday. This
is a great place to start your personal fasting protocol.
Wednesday is just a suggestion, I’d advise doing it on any day
that you’re busy.

Up Your Game
There are many varieties and lengths of fasts you can include.
Here are some simple ways to get more out of your fast:

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Fast every day
A 16-hour fast daily can be ideal for men. However a 12-hour
window without eating is a great practice for everyone. That
might mean no after-dinner snacks, which is the best choice for
most of us.

Fast longer
Studies show that 24-72-hour fasts can have positive effects.
After the three-day mark is when our bodies can start eating
into muscle tissue, and affecting sleep. This isn’t worth it unless
there’s a result beyond the physical that you’re pursuing.
Pushing the fast longer can have additional benefits, as well as
imparting important information about our bodies and minds.

1. Easy: Fast from an early dinner one day until a later dinner
the next day. 24 hours.
2. Level up: Fast from dinner one day until breakfast 2 days
later. i.e., eat Tuesday night and then eat again Thursday
morning.
3. Challenge mode: Fast 48+ hours from dinner one day until
dinner (or longer) 2 days later.

I’d highly suggest doing a 72-hour fast at some point outside of

this program (training sessions get tough on day three). It’s an
eye-opening experience about your relationship with food and
focus.

Drink plenty
During a fast, it’s important to get enough water to help the
autophagy process as well as facilitating fat loss and keeping
energy high.

144
However, it’s also acceptable to have black coffee or tea during
the fast. You’ll be amazed at what one cup of coffee will do for
you on day two of your fast.
If going longer than 24 hours and still training, you can include
Branched Chain or Essential Amino Acids (BCAAs or EAAs)
after training to maintain and rebuild muscles.
This causes a brief spike in insulin, but it only lasts 2-3 minutes
as digestion isn’t needed to absorb calorie-free liquids.

Plan your first meal

Make sure you know what you’re going to eat for the meal that
breaks the fast. It’s easy to get into a “bender” mindset and
crush all kinds of food if you haven’t planned correctly and stop
your fast in the food court at a mall.
The best thing to break your fast with is veggies, specifically
leafy greens or carrots. This can give you a shot of nutrient-
dense foods that will be absorbed exceptionally well after a 24-
hour fast.

Sample Schedule
Here’s an easy way to fit these concepts in while maintaining
the integrity of the Daily Investments.
These are suggestions and additions. As long as you’re:

• Starting the day with 32 ounces of water and 60 seconds of

explosive exercise
• Having a nutrient-dense protein shake for your first meal
• Having protein and veggies for lunch
• Having protein, veggies, and rice or potatoes for dinner
• Writing down your critical 3 for tomorrow

145
 • Drinking one gallon of water per day
• Training 20 minutes per day
• Fasting 24 hours once per week

You’ll be blown away by how much focus you have and how fast
fat disappears.

6:00 a.m.: Wake up

6:10 a.m.: Drink 32 oz. water
6:25 a.m.: 60 seconds of explosive exercise
6:30-7:15 a.m.: Strength training
7:15-7:20 a.m.: Deep breathing and cooldown
7:20-7:30 a.m.: Cold shower and getting ready for the day
7:35 a.m.: Make and drink your protein shake
12:30 p.m.: Eat midday meal of protein and veggies
6:30 p.m.: Dinner of protein, veggies, and potato/rice
7:00 p.m.: Stop eating for 24 hours
9:30 p.m.: Write down your critical three for tomorrow

146
 The Million Dollar
Body Method

The 28-Day Program

As we’ve gone through each piece in depth, my goal was to
show you specifically what you need to do in order to:

1. Create FOCUS for your finances and family time.

2. Burn FAT for your physique and health

All without losing valuable time on marathon workouts or

lengthy meal prep.
I hope that you’ve seen how this framework is backed by
science to create the best result possible in the shortest
amount of time for those two specific goals.
And while I don’t think this is the very best diet for building
muscle or preparing for a marathon, this IS the very best diet in
the world for engineering superhuman focus, which can lead to
fat loss and muscle gain week by week, for as long as you
continue to use the tools outlined in this book.

147
And that’s the big difference.
When people tell me they love keto or lost X amount of weight
on a carnivore diet, I always ask, “How long have you been doing
it?”
For some, it’s been days or weeks. Some people make it into the
months, but rare is the time that I hear someone say they’ve
been following a protocol for a year or longer.
When I ask my clients and others who have followed this
framework from the beginning, they simply say, “This is how I eat
now.” The lifestyle change will always win over the flash in the
pan, even if the other option comes in a big red box with a lot of
great marketing behind it.
In the next chapter, I’m going to break down the mentality most
of us will progress through during the course of the 28 days so
you can avoid common pitfalls.
After that, I’ll describe easy ways to continue using this
framework while adding in the foods you love to make it
completely your own.
That’s the other great thing: You’re not locked into one style of
eating for the rest of your life. You don’t have to abstain from
desserts or drinks, but you now have the tools you need to fit
the foods you love into your life in a way that makes sense for
your Focus, Family, and Physique.
I know people that use Glycogen Priming with a paleo diet,
Atkins, and Mediterranean. So it’s possible as an adaptation of
the current way you eat. You can make it work no matter what
foods you love, because it starts with energy.

148
The Full Program
Every day for the next 28, we’re going to hit our 7 Daily
Investments. Those are:
High ROI Morning Routine - Drink 32 ounces of water and do
60 seconds of explosive exercise within 30 minutes of waking
up.

1. The Entrepreneur’s Breakfast - Make a protein shake for

your first meal of the day.
2. The Start-Up Lunch - Eat only protein and veggies for lunch.
3. The CEO Dinner - Eat a dinner of meat, veggies, and either
rice or potatoes.
4. Final Deposit - Write down your critical three tasks for
tomorrow before bed.
5. Liquid Assets - Drink one gallon of water per day.
6. Work Hard, Train Harder - Train for 20 minutes daily.

Our weekly investment is: to fast for 24+ hours

Go to n8trainingsystems.com/MDBMcalendar to get a free
copy of the MDBM 28-day calendar so you can check the boxes
off as you go.
100% compliance on these 7 Daily Investments will change
your life.

• You’re going to lose fat.

• You’re going to sleep better.
• You’re going to change your relationship with food.
• You’re going to improve your blood markers.

You’re going to be able to do all of these things without lengthy

meal prep times or extended times in the gym.
This revolutionary nutrition framework can change your life.

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But, there’s one thing you MUST have if you want the benefits
described above.
Belief.
You bought this book, and you’ve read this far, so you’re clearly
looking to make a change.
But if you come to this program with skepticism, or seeking out
problems, you’re going to find them.
If you come in with the belief that we’ve already done the heavy
lifting, the testing, the tweaking, and the research to make sure
that we’re bringing you a concept that can totally change your
life, you’re going to find results.
This is the main reason that I see why people fail.
If two people start this program at the same time but one goes
all in with BELIEF, while the other is skeptical and looks for
holes and pitfalls, the first person will get great results and
learn new skills that can change their life. And the second
person will end up with YET ANOTHER nutrition or fitness plan
that “didn’t work” for them.
Which are you?
What attitude are you bringing to the next 28 days?

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 The Million Dollar
Body Method Weekly
Mindset

W
e’ve all tried new things before.
Diets, fitness programs, new hobbies. Some of
them have gone well, but there are always some
that we look back on and say, “What were we thinking?”
To avoid falling into common pitfalls, I want to walk you
through the mentality that comes with The Million Dollar Body
Method.
Here’s generally what happens during the first few weeks:

Week 1: Excited
When we’re starting something new that promises to deliver a
big result that we’ve been looking for, we’re excited.

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Maybe you got coerced into this, but hopefully you’re amped
up about the next phase of your fat loss and focus journey.
The big goal in Week 1 is to ONLY follow the program even
though it might seem “too simple.” That’s the majority of the
feedback I get from most hard-charging Type-A entrepreneurs.
They wonder when the HIIT workouts, the marathon
workouts, the chicken and broccoli, the 90-min morning
routines, and the sweat lodge sessions are going to take place.
Answer? Never.
This program is designed to deliver a high ROI without you
needing to get a nanny or hire a new employee. You should be
able to fit this into a complicated and busy lifestyle without
missing a step, and that’s the beauty of it.
When you do get busy, when things fall apart, you can always
come back to your baseline of this program to drop fat and
regain insane focus.
It’s always going to be here for you without requiring ultimate
sacrifice to see results.
The focus for Week One is SIMPLICITY.
Don’t overdo it, don’t add anything else in, and approach the
program like a scientist. As you change some of your inputs,
take note of how you feel and what the scale says.
Make sure to record your weight and take a picture of yourself
if the physical results are important to you.

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Week 2: Dialed In
After your first week of changing your inputs, adding a 24-hour
fast in, and getting 20 minutes of training every day, you WILL
see some cool results.
Most people experience a sharp uptick in energy and focus
during the day, decreased sugar cravings, better sleep at night,
and a few lbs of fat loss.
There are two general responses to this. One is going harder,
doing more, and trying to get even better results.
This is the right way to approach this, just make sure you’re
improving by adding in more from the “Up Your Game”
sections, rather than haphazardly adding in additional training,
cleanses, or anything that’s not in the Million Dollar Body
Method.
The other option that many people subconsciously fall into is
getting more lax because the results were “too good to be true”
in the first week. So if they try a little less, fast for a few less
hours, have a few more carbs with breakfast, they’ll still get half
the results....right?
Don’t fall into this trap.
There’s a time and a place to get more lax and find easier
options, but that doesn’t happen in Week 2. We’ll discuss how
to fit this into a regular lifestyle outside of the structured MDB
Method in the next chapter. But for the first 28 days, we need
to have our eyes on the prize and take the time to let our body
get the results we’re looking for.
The focus for Week 2 is CONSISTENCY.

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You don’t HAVE to do more, but make sure you’re not doing
less, either.

Week 3: Intensity
In Week 3, we are approaching the time frame it takes to build
a habit. Your breakfast should feel easy to make, and your lunch
should be simple to plan.
You are probably getting into a rhythm with grocery shopping
and planning your meals as well.
Week 3 is magic, don’t forget that.
Week 3 is when many people see the biggest results of the
program, but it also coincides with some of the meals and prep
starting to seem boring or rote.
At Week 3, we should also be feeling a marked difference in our
insulin resistance and sugar cravings. This is the week when we
would expect to see the blood markers improving and our
bodies becoming more adept at partitioning the right nutrients
and feeding muscle cells instead of fat.
Now is the time we want to improve and start striving for
perfection in the training, the morning routine, and the meals.
The focus for Week 3 is INTENSITY.
Start seeing what you’re capable of in your training. Push
yourself a little harder. Extend the fast a bit longer.
Like getting a vintage car tuned up and rebuilding the engine,
now is a good chance to see what you’re capable of.
See how it feels to dive deep into a task that requires high
concentration and focus and stay on it for longer than you
normally would.
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Test yourself in your workouts. Run a little bit longer and a little
bit harder. Fast for 48 hours instead of 24..
Choose something hard and see how you do.

Week 4: Recommit
Week 4 is normally when people start looking for alternatives
to some of their meals.
We’ve found meals and training that get us results we enjoy,
but also other things that we don’t love quite as much.
It’s only natural that we start experimenting a little with our
meals and branching out with our tastes. Especially as the
program comes to a close, it’s easy to shift back to “normal”
eating.
We are not normal.
At this point, remind yourself why you picked up this book and
started the program in the first place. Was it to look great
naked? Gain superhuman focus? Make more money? Have a
simple framework for nutrition that doesn’t interfere with your
cash flow?
Whatever it is, remember what it feels like to pursue and
achieve those goals.
The focus for Week 4 is COMMITMENT.
Recommit to the goals you set and the framework to get you
there.
This isn’t a “diet” in the traditional sense that creates
restriction, lethargy, and regression.
This is a framework for how you can eat moving forward that
will keep you focused and looking your best.
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So what are you going to commit to moving forward?
Upon completing this program, many people will maintain it six
days per week and then have one day per week that they don’t
worry about the specifics. If you’re a “pancakes on the
weekend” type of person, that could be a good fit.
Just make sure you know WHY you started in the first place,
and commit yourself to the important goals you set.
The goals are the destination. The Million Dollar Body Method
is the path.

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 What’s Next? How to Have
Your Cake and Eat It, Too

N
ow that you’ve had four weeks to dial in your
framework, it’s time to broaden your food choices to
include things that you enjoy, and try new
combinations.
Rice and potatoes are excellent carb sources, but a life without
pasta or tortillas is a good way to feel deprived of the foods you
love.
Since you’re at the point where you’ve gotten back to being
insulin sensitive, you’ve reset your sleep, and you can instantly
create extraordinary focus on demand, you’ll be more aware
when foods no longer agree with you or serve your goals.
So if you come off of the MDBM and have a big bowl of pasta
with alfredo sauce and sleep terribly, that’s a good clue that
something in that meal doesn’t serve you.
Similarly, if you find that other meals give you headaches, cause
bloating, gas, decreased focus or poor sleep, write them down
so you can figure out which of the ingredients no longer match
your goals. Maybe it’s the pasta, maybe it’s the sauce, maybe it’s
the 30 gummy bears you ate after dinner. Hard to say.
The easiest way to continue to follow this framework is by
continuing to eat similar to how you did throughout the
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program, but adding new meals to your repertoire as you find
ones that fit the framework as well as the feels you’re looking
for.
So don’t go changing everything at once. That’s not scientific
and defeats one of the best things that came out of the 28-day
program. Your ability to feel the effects that food has on us.
Most of us don’t notice a difference because we never give
ourselves a break from sugar and processed food to feel what
it’s like to be insulin sensitive and functioning at our maximum
output.
Don’t blow that by changing everything on Day 29.
The Framework
This is the nutrition formula for superhuman focus and rapid fat
loss. This is the baseline. This is where you can always come
back to when you need to improve your results or your output.

BREAKFAST LUNCH DINNER

● Protein ● Protein ● Protein

● Fat ● Veggies ● Carbohydrate
● Veggies

The Options
Here are the best possible options for each of the
macronutrients, proteins, carbohydrates, and fats.
Plug and play these within the framework to try out different
meals and combinations that you and your family will enjoy.
Make sure to use salt, pepper, and other seasonings as you
experiment. There’s nothing worse than a bland, roasted
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veggie that could have been delicious with a minimal amount of
oil, salt, and pepper.
Some foods are combinations as well. Steak is a protein and a
fat, and quinoa is a protein and a carb. For the sake of simplicity
and to avoid overcomplication, I’ve added each one to the
column with the macronutrient that they have the most of.
If you want a more in-depth look at these macronutrient
breakdowns, this is covered in depth in the Million Dollar Body
Community on Facebook. Go to n8trainingsystems.com/group
to get free access.
These are listed in order from “most ideal” to “least ideal” but
most can be substituted in when creating your meals after the
28 day program concludes.
So yes, you can eat a dinner of shellfish, carrots, and cereal and
still be in alignment with the program. But we don’t want
cereal, bread, or pasta as our carbohydrate every night.
I also don't list any veggies here. All vegetables are awesome
for you. Eat them with abandon.

CARBOHYDRATES PROTEIN FAT

● Rice ● Chicken Breast ● Avocado

● Sweet Potato ● Turkey Breast ● Coconut milk
● Potato ● Bison ● Nuts
● Oats ● White Fish ● Avocado Oil
● Beans ● Shrimp ● Coconut Oil
● Fruit ● Tuna ● Olive Oil
● Pasta ● Protein Powder ● Egg Yolk
● Bread ● 90%+ Lean Beef ● Peanut Butter
● Cereal ● Egg White ● Butter
● Shellfish ● Bacon

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Of course, this doesn’t tell the full story of all the foods that are
combinations of the main macronutrients.
Like most things in life, the answers are rarely black and white,
so here are the foods that combine protein and either fats or
carbs that can be integrated in your nutrition plan moving
forward.
This will require some testing with your personal preferences
and food selections, I just wanted to give you options to plug
and play into the framework that we developed over the course
of this program.

PROTEIN/CARBOHYDRATE PROTEIN/FAT
COMBINATIONS COMBINATIONS

● Quinoa ● Steak
● Legume + Grain (i.e. black ● Salmon
beans and white rice in ● Lamb
combination) ● Whole Eggs
● 2% Milk ● Whole Milk
● Plain Greek Yogurt ● Full Fat Dairy
● Cottage Cheese ● Cheese
● Tofu ● Sausage
● Soybeans

The final combination is one that we should avoid when looking

for superhuman focus and rapid fat loss. These foods should be
generally avoided, especially when we need to have a
productive and high energy day.
When you look at this list, it will be obvious that none of the
foods listed are great for our waistline or focus.

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 CARBOHYDRATE/FAT
COMBINATION

● Enchiladas
● Pizza
● Sweetened Yogurt
● Crackers
● Burgers
● Potato Chips
● Creamy Dressings
● Muffins
● Cake
● Ice Cream
● French Fries

The Training
The next steps with your training are simple, but not easy.
To achieve the highest level of focus and fat loss daily, we need
to incorporate some kind of movement habit every day. This
can be as simple as going for a walk, or attending a yoga class.
Consistency is the key to everything you’re looking for.
But in order to truly have and maintain a Million Dollar Body,
we need to incorporate resistance training 2-3 days per week.
Whether this is done in a gym or at home using a suspension
trainer is up to you and your time constraints, but at the very
minimum, this is something that needs to be a priority for as
long as you want to have a lean, muscular, energetic body.
If you use the specific training protocols from the Million Dollar
Body program (n8trainingsystem.com/MDBMtraining) you
can continue to use those and expand upon them after the 28
day program.

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Find a coach or a training protocol that can give you the
workouts you need based on the specific goals you’re pursuing
in the moment as well. If writing training protocols isn’t your
full time job, hire someone to help you train for your event or
the body you want. You’ll shortcut your success and stay injury
free while you do it.

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 Frequently Asked
Questions

What about snacking? I didn’t see any of that on the

program.
As discussed at length, we want to get away from snacking as
much as possible.
Snacking is the enemy of both fat loss and focus. Here’s why:

• Snacking causes digestion which activates “rest and digest”

mode.
• Snacking triggers hunger signals later in the day.
• Snacking doesn’t allow us to pull from stored fat, and
reinforces that our bodies should burn the food we eat first.
• Snacking doesn’t allow us to become more sensitive to
hunger vs thirst signals.
• Snacking doesn’t allow us to become more insulin sensitive.
• The more often we eat or snack, the less energy we have and
the faster we age.

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So unless you’re working your ass off doing something you
shouldn’t need to snack. If you feel like you do, always ask
yourself:

• Am I hungry or just thirsty?

• Do I need this food or am I eating out of habit or boredom?

Do I have to have protein with every meal?

We should be striving to have protein at every meal. Not just
on this program, but for the rest of our lives.
Protein is satiating, critical for health and building a lean body,
and EXTREMELY difficult for your body to convert to fat.
This makes it one of the best things to eat in order to maintain
a lean body because we don’t need to eat as much. We can also
rest assured that when we are eating, it’s serving our goals of a
lean muscular body as well as ensuring that we can have
superhuman focus without feeling bogged down from a rich
meal.

What about the Million Dollar Body Method for

vegetarians?
It’s extremely tough to get enough protein on a vegetarian or
vegan diet without having a ton of carbs during the day.
So it really depends on the style of vegetarian you are. If you’re
OK with having Whey Protein (derived from dairy), you could
easily have a protein shake in the morning, eggs and veggies at
lunch, then a large, nutritious meal at dinner.
For example, combining legumes (beans) with grains can give
you a complete amino acid profile, similar to what you would

164
get from eating animal products, but since you’re combining
two carb sources, the carb load would be much higher.
This would be totally fine at dinner, but it wouldn’t be ideal for
breakfast or lunch.
If you’re fully vegan or don’t want to consume any animal
products whatsoever, the Million Dollar Body Method isn’t
your best choice.

What about dessert and eating after dinner?

We can easily incorporate some sort of dessert or snack after
dinner with this style of eating.
Simply go a little lighter on your carbs for dinner to give
yourself a little bit of wiggle room here. That’s all you need to do
to make sure you’re good to go! That’s the beauty of this
program.
Although with that in mind, I still wouldn’t recommend having
cake, pie, or ice cream nightly. That counteracts a bit of the
insulin sensitivity we’re looking for.
You CAN however have the greek yogurt, protein, and berries,
or cottage cheese and fruit nightly.
Another favorite that I will incorporate from time to time,
especially with clients that are looking to add more muscle size,
is after-dinner cereal.
Simply add a scoop of collagen to your milk or almond milk and
then whisk it up (or put it in a shaker cup and shake it up). Add
your cereal on top and you’ve got a muscle-building carb and
protein treat.

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How can I do this with 16/8 Intermittent Fasting?
Glycogen priming is simple with a 16-hour fast and an 8-hour
feeding window. Simply continue to eat light during the day and
have your biggest meal at night.
For most people, this means shifting the protein shake or
breakfast meal to midday, having a small protein and veggie
snack in the afternoon, then a bigger dinner at night.
I’ve also seen some of the busiest people in the world have
success with just two meals per day; the protein and fat shake
for their first meal, and then a bigger dinner.
Try both and see which one fits your schedule and lifestyle the
best.

Can I drink alcohol?

Any amount of alcohol beyond zero is suboptimal for fat loss
and focus.
But I know that things come up, we get invited to holiday
parties, our clients order a bottle of wine, or sometimes you end
up at the airport at 8a.m.To think that no one would have any
alcohol on this program is asinine.
So here’s how to do it in the smartest way possible.

1. Stick to clear liquors, and no sugary mixers.

2. Don’t drink and eat within an hour of each other
3. Have one glass of water for every glass of booze you imbibe.
4. Before you drink, have a meal higher in proteins and fats,
and lower in carbohydrates.

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But how do I know how much I’m eating?
One of the brilliant things about this framework is that we can
get great results in our focus and fat loss without having to
monitor and weigh every calorie.
By letting our body adapt and be able to send us clear signals, it
becomes clear when we’ve overeaten or need additional food.
Of course, if you’re curious how much you’re eating, or in what
ratios, you may want to consider tracking your food for a period
of time in order to figure out your numbers.

What if I’m not losing weight?

Since we don’t advocate for tracking as a part of this method,
there can be a tendency to overeat certain things.
Fats have 9 calories per gram, and carbohydrates and proteins
have only 4 calories per gram.
So if you’re “eyeballing” your peanut or almond butter in the
morning and giving generous pours of oil onto all your foods,
you might not see the fat loss you want.
If that’s you, take these two steps.

1. Start by measuring out your portions, especially the fats.

Make sure you’re getting a single serving of each. This can
often fix any plateaus.
2. Log and measure your foods for a time. This will require
weighing out certain dishes, but it will also give you a deeper
knowledge of the foods you’re eating and help you know
when you’ve gone over your daily caloric allotment.

This happens mostly in sedentary populations that aren’t

getting a lot of movement on a daily basis, OR when first
starting an exercise routine that is primarily cardio-based.
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Cardio can increase hunger, so you might burn 300 calories
during the workout, but be starving afterward and eat an
additional 500.
If that’s the case, don’t stress! Just track your food, and we can
dial in over time.

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