Do short but intense exercise once a week.

Stop eating anything that contains wheat and other grains.

This depends on your circadian rhythm,24 but most people have the most energy during a period starting a few hours after they wake up and lasting 4 hours.25

It also helps to make sure tasks are connected to something you care about for its own sake,22 at least through a chain: you read the book so you can pass the test so you can get the grade so you can get the job you want and have a fulfilling career. Breaking the chain leaves a task feeling meaningless.

So now we’ve got a human-equivalent A.I. that is spending a hundred person-years on a single task. What kind of results can we expect it to achieve? Suppose this A.I. could write and debug a thousand lines of code per day, which is a prodigious level of productivity. At that rate, a century would be almost enough time for it to single-handedly write Windows XP, which supposedly consisted of forty-five million lines of code. That’s an impressive accomplishment, but a far cry from its being able to write an A.I. more intelligent than itself. Creating a smarter A.I. requires more than the ability to write good code; it would require a major breakthrough in A.I. research, and that’s not something an average computer programmer is guaranteed to achieve, no matter how much time you give them.

BATNA This is the most important part of evaluating a trade: What is your Best Alternative To the Negotiated Agreement? BATNA is why I say to stop worrying about the objective value of your players. For example, if you decline a trade that improves your team because you weren't receiving equal value, but you end up not making a trade at all or trading for a better player that improves your team less than the declined trade, then you made a bad decision.

Once you've figured out your WTP, offer something a bit lower than that. The space between your initial offer and your best offer is where most of the negotiations happen, and the more you raise your offer, the more the other manager sees the trade in their favor. For example, my best offer might be Rudy Gobert and Gordon Hayward for Zach LaVine and a filler player, but I might start the negotiations with Zion Williamson and Michael Porter Jr instead. Once trade negotiations open up, every piece I add to the offer makes it harder for the opposing manager to resist, making the trade more likely to happen.

If there's a player you want, send them a decent offer that they can counter. You don't have to send outright exactly the trade you want, but you absolutely shouldn't send them an offer that they're going to reject immediately. Not only does this not create an open line of negotiations, but it also annoys opposing managers, who will be more likely to look at future trade offers you send their way unfavorably. This is called the anchoring effect - your first trade offer sets the tone of the entire negotiations and future proposed offers. If you send them something they're quick to reject, they're more likely to reject trade offers in the future quickly. Send them something interesting, and they're more likely to find future trade offers interesting too.

If protein’s a concern, it’s important to choose the firmest tofu available — the firmer the tofu, the higher its protein content.

11. Pita and hummus A delicious Middle Eastern classic, pita and hummus are another combination that provides all nine essential amino acids. Similarly to rice, the wheat used to make pita is too low in lysine to be considered a complete protein source. However, chickpeas — the main ingredient in hummus — are rich in lysine (28Trusted Source, 29Trusted Source). One medium-sized (57-gram) whole wheat pita with 2 tablespoons (30 grams) of hummus provides approximately 7 grams of protein (30Trusted Source, 31Trusted Source). In addition to serving as a snack, adding fried or baked ground chickpea balls known as falafel will further increase the protein content of your pita and hummus.

10. Rice and beansRice and beans are a classic pairing that’s a source of complete protein. Both brown and white rice are low in lysine but high in methionine. In contrast, beans are high in lysine but low in methionine. As such, combining them allows you to get enough of each, as well as the remaining seven essential amino acids, to count as a complete protein.

1. Quinoa 

2. Tofu, tempeh, and edamame Tofu, tempeh, and edamame are all made from soybeans and make for excellent plant-based protein sources (8Trusted Source). Tofu is made from coagulated soy milk that’s pressed into white blocks and comes in a variety of textures, including silken, firm, and extra-firm. As it’s quite bland, tofu tends to take on the flavor of the foods with which it’s cooked.

Habit 1: Eat every 2-3 hours. Habit 2: Eat complete, lean protein with each feeding opportunity. Habit 3: Eat vegetables with each feeding opportunity. Habit 4: Eat veggies/fruits with any meal. Eat “other carbs” only after exercise. Habit 5: Eat healthy fats daily. Habit 6: Don’t drink beverages (soda, beer, etc.) with more than 0 calories. Habit 7: Eat whole foods whenever possible.

Instant oatmeal, a high quality nutrient/protein powder mix, frozen fruit of choice.

For fat, a good minimum to shoot for is 0.3g/lb* to ensure that you’re getting enough essential fatty acids.

Carbs, after calories, are the most important dietary factor* in being able to recover from training, and the harder you train, the more carbs you should have to ensure proper recovery.

Beyond your protein intake, the rest of your macros don’t matter nearly as much.

The foundation of your macros should be your protein. PhD candidate Jorn Trommelen recommends 120g/day for those seeking a minimalist approach and 160g/day across four meals for those seeking the best results. Recommendations by Eric Helms, PhD go up to 0.8-1g/lb for building muscle, and up to 1.3g/lb while dieting to preserve muscle. For most purposes, 120g-160g per day is a very good place to start, with room to add more if you want. The maximum that research has shown to be beneficial for muscle growth is 0.82g/lb, but there’s no danger or waste in going above that (as long as you don’t eat only protein).

We all know that vegetables, lean protein, and fresh water are probably the best choices meal-in and meal-out the rest of your life. If you hover around those choices for the bulk of your meals, you’ll be fine. You know this. Do this.

Every success in your life doesn’t call for several extra rounds of beer, a salutary doughnut, and high fives from everyone. You’re an adult now; you don’t need a cookie every time you do something special. Great athletes score a touchdown, goal, or point and just keep moving along. It’s your job, so get over it. So, if you want to look good in the future, you have to start looking at food like, well, food and not a reward.

Stop eating fast food, stop eating kid’s cereal, knock it off with all the sweets and comfort foods, and ease up on the snacking. And don’t act like you don’t know this: eat more vegetables and fruits.

Limit consumption of sugar, sweets, junk food, and alcohol You don’t have to give these up entirely, just be smart about it, and understand the trade offs.

Avoid snacking between meals if your goal is weight loss

Eat plenty of vegetables

Prefer whole foods as much as possible

Your body uses an amount of calories every day to fuel itself and activity – this is called your Total Daily Energy Expenditure or TDEE. The difference between how many calories you eat and your TDEE is what determines whether you gain weight, lose weight, or stay the same weight. Eat less than your TDEE (a deficit), and you will lose weight. Eat more (a surplus), and you will gain weight – and if you’re doing strength training, some of it will be muscle. This is often referred to as “Calories In, Calories Out” or “CICO”.

Shoot for 120g of protein as a minimum, with up to 160g or 0.8g/lb for muscle gain, per day.

3. If you need to cut carbs/calories from your diet, start with grains and starchy carbs and then move onto fruits. There comes a time in everyone's diet when they need to eat less. Always remove the most carbohydrate-dense foods first (as they will be the most calorie-dense of your carbohydrates as well). You'll find that as the carbohydrates and calories in your diet get lower, when you're really starting to hone in on losing the stubborn fat, your fruit intake will be decreased as a function of how you have progressively removed foods from your diet.

Focus on berries, fibrous, and small fruits. Raspberries, blueberries, strawberries, kiwis, clementines, plums, peaches, and small apples are the kinds of fruits you should reach for first.

Apples and citrus fruits, like oranges and grapefruit, are among the most filling (16Trusted Source). It is also important to note that whole, solid fruit is much more filling than puréed fruit or juice, which you can typically consume a lot of without feeling full (17Trusted Source). Studies show that drinking a lot of fruit juice is linked with increased calorie intake and may increase your risk of obesity and other serious diseases (18Trusted Source, 19Trusted Source, 20Trusted Source, 21Trusted Source, 22Trusted Source). In other words, avoid drinking a lot of fruit juice and enjoy whole fruits instead.

Most people consider doing 30 practice runs for a talk to be absurd, a totally obsessive amount of practice, but I think Gary Bernhardt has it right when he says that, if you're giving a 30-minute talk to a 300 person audience, that's 150 person-hours watching your talk, so it's not obviously unreasonable to spend 15 hours practicing (and 30 practice runs will probably be less than 15 hours since you can cut a number of the runs short and/or repeatedly practice problem sections). One thing to note that this level of practice, considered obessive when giving a talk, still pales in comparison to the amount of time a middling table tennis club player will spend practicing.

Some reasons we might expect this to happen are: People don't want to win or don't care about winning People understand their mistakes but haven't put in enough time to fix them People are untalented People don't understand how to spot their mistakes and fix them

21) Tell your parents you love them more often.  Go home and visit as often as you can.

Keep your personal burn rate low.  This alone will give you a lot of opportunities in life.

Figure out your own productivity system—don’t waste time being unorganized, working at suboptimal times, etc.