Most people coast through life reacting to the world around them, wondering why they’re tired, unfocused, and never quite fulfilled. But the truth is: your body and brain are designed for greatness—if you give them what they need.
Here are 30 cheat codes that can put you 10 years ahead of 90% of people. And 10 more that might just extend your life by a decade or more.
1. Master Your Sleep First
Sleep is the foundation of all health. Without it, no hack works. Get 7–9 hours. Same time every night. Dark, cold room. No screens before bed.
2. Build Your MVD (Minimum Viable Day)
Even on low-energy days, have 3–5 non-negotiables: movement, deep work, light exposure, hydration, and sleep.
3. Dopamine Detox Weekly
One day a week, unplug: no social media, junk food, or Netflix. Let your brain reset and rediscover real joy.
4. Protect Your Morning Focus
No calls, texts, or social media before 10am. Mornings are sacred. Use them to create, not consume.
5. Follow Energy, Not Just Money
If it drains you, it costs too much—no matter what you earn. Do work that energizes you.
6. Curate What You Consume
Your mind becomes what you feed it. Audit your podcasts, YouTube, Instagram, and even your friends.
7. Build a Personal Board of Directors
Surround yourself with 3–5 people who stretch, challenge, and support you. They don’t have to know—they just need to inspire.
8. The Rule of 100
Want mastery? Do it 100 times. 100 videos. 100 pitches. 100 reps. Quantity creates quality.
9. Automate or Eliminate the Unimportant
Delete. Delegate. Automate. Say no to anything that doesn’t fuel your vision or well-being.
10. Close Open Loops
Every unfinished task drains you. If it takes under 2 minutes—do it now.
11. Create a Focus Temple
Have one space at home where only deep work happens. Train your brain: this is where focus lives.
12. Ask Better Questions
Instead of “Why me?”, ask: “What is this teaching me?” or “How can I grow through this?”
13. Weekly Review Ritual
Every Sunday, reflect and plan. Review your goals. Block time for priorities. Prevent chaos.
14. Master Assertive Communication
Say what you need. Ask clearly. Set boundaries with love. Leaders speak clearly, not loudly.
15. Create a Silent Hour Daily
One hour. No music. No talking. No phone. Just think, walk, write, or breathe.
16. Walk 10,000 Steps Daily
It’s not just for your body—it’s for your brain. Movement boosts creativity, energy, and longevity.
17. Default to Action
Stuck? Don’t overthink. Move. Action creates clarity. Stillness breeds anxiety.
18. Write a 5-Year Vision & Reverse Engineer It
Know where you’re going. Visualize your future. Work backward. What would your future self do today?
19. Morning Sunlight & Evening Sunset (Infrared Bonus)
Sunlight resets your circadian rhythm, boosts serotonin, and improves sleep. Aim for 10–15 minutes of natural light within an hour of waking. In the evening, watch the sunset to stimulate melatonin production. Bonus: early and late sunlight is rich in infrared light, which reduces inflammation and enhances mitochondrial health.
20. Eat Real Food, Not Lab Food
Your body craves real nourishment. Build meals with organic whole foods: grass-fed meat, wild fish, veggies, healthy fats, and fermented foods. Avoid seed oils and ultra-processed junk.
BONUS CHEAT CODES THAT CAN EXTEND YOUR LIFE:
21. Block Blue Light at Night
Screens after dark destroy melatonin. Use blue light blocking glasses and apps like f.lux or Iris. Red light bulbs in the evening help wind down.
22. Practice Nose Breathing
Mouth breathing increases anxiety. Nose breathing improves oxygen delivery, lowers stress, and boosts nitric oxide. Train yourself day and night.
23. Annual 5-Day Fast (Cancer Protection)
Studies show that fasting for 5 days can reduce cancer risk, regenerate immune cells, and enhance autophagy. Do it once or twice a year with electrolytes and rest.
24. Take Creatine Daily
Creatine isn’t just for muscle. It boosts brain energy, cognition, and mental clarity. Especially beneficial for aging adults and vegetarians. Take 3–5g/day with food and water.
25. Drink Filtered Water + Add Minerals
Drink at least 4% of your body weight in water (kg) in liters. Use reverse osmosis or spring water. Add sea salt or Celtic salt to replace minerals.
Example: If you weigh 70kg → drink ~2.8 liters of clean water/day.
26. Lift Weights or Do Daily Resistance Training
Strength is longevity. Lifting weights improves hormone levels, metabolism, bone health, and mental resilience. As a bonus goal: aim to do at least as many push-ups per day as your age—it’s a simple, lifelong metric of functional strength.
27. Get Daily Cold Exposure
Cold plunges or cold showers activate brown fat, boost dopamine, and train your nervous system. Start slow—build up over time. Combine with deep breathing for resilience.
28. Practice Breathwork Daily
Use techniques like box breathing or the Wim Hof method to reduce anxiety, balance your nervous system, and improve energy. End your session with a short meditation.
29. Evening Meditation, Mantras & Prayer
Wind down your day by connecting inward. Repeat calming mantras, give gratitude, and connect to something bigger than yourself. This extends life by reducing cortisol and inflammation.
30. Top 10 Supplements for Longevity & Vitality
Add these to your protocol to fill in nutritional gaps, optimize energy, and support organ health:
- Omega-3 (EPA & DHA) – Reduces inflammation, supports brain and heart health.
- Vitamin D3 + K2 – Boosts immune function and supports calcium absorption.
- Magnesium (Threonate or Citrate) – Calms the nervous system and enhances cognitive function.
- Creatine Monohydrate – Supports brain and muscle energy.
- Zinc – Essential for immunity, hormones, and skin health.
- Probiotics – Promotes gut health and boosts immunity.
- NAC (N-Acetyl Cysteine) – Boosts glutathione production and detoxifies the body.
- Ashwagandha – Adaptogen that reduces stress and balances hormones.
- Electrolytes (Sea Salt / Celtic Salt) – Maintains hydration and cellular function.
- B-complex Vitamins – Supports energy production, brain health, and stress response.
Want a personalized protocol based on your biology, lifestyle, and stress levels?
Book a private session at markbarner.com/booking and let’s optimize your mind, body, and soul—together.
Your body is a masterpiece. Your life is a mission. Start acting like it. ✨
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