The Energy Formula by Shawn Wells
Key Takeaways
Nutrition
It’s not just what we eat, but how we eat
Replace “diet” with “lifestyle.” Diet evokes restrictions and short-term fixes where what we really need is a healthy lifestyle
The author recommends a Neto diet, limiting carbs to <20g per day
Exercise
Quality > Quantity
The ideal workout regimen has 2-3x/wk of resistance training, 2x/wk HIIT, 2x/wk aerobic workouts
You need to keep moving throughout the day and have us few sedentary sitting hours as possible
Hot/cold exposure has incredible benefits. Contrasting hot and cold showers when you do 10 seconds hot for 20 seconds cold and always in the shower with cold is available and easy to do
Creatine is a no brainer
10-20 g of collagen per day is important for most
Routines
A morning and evening routine is vital. The important thing is that it’s authentic to you and driven by you and not some external force
Growth
As we age, we need to adjust our workouts and diet to keep strong and nimble.
We must continuously grow or else we’ll fall behind and it’ll be nearly impossible to catch up
Part of growth is giving back and helping others
Finding your tribe
Long term and healthy relationships are one of the most important variables In our happiness and longevity
Finding your why
Truly loving yourself
