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1. When is your ‘genius’ time of day?
2. Leveraging “Limbic Friction” to your advantage
   1. Credit to Huberman Lab!!!
   2. https://www.youtube.com/watch?v=Wcs2PFz5q6g
3. The importance of Rules to Thrive
4. Tips for better Recovery
5. The 10, 3, 2, 1 Rule
6. Tips on Starting your day
   1. Hint:Don’t check your phone
7. Structure your training
8. Overcoming the desire for short term results and planting the bigger picture
   1. Start with a Grand Vision
      1. Who do you want to be?
      2. Perform ‘reps’ with your written goals
      3. 
         
9. Step 1 - Develop a belief system that guides decisions
10. Step 2 -  Recovery
11. Step 3 - Nutrition
    1. Avoid the deprivation approaches to losing weight
12. Step 4 - Customized training 
13. The Pomodoro technique
14. Tips on Mobility
    1. Build an environment that encourages constant movement
15. Keeping temptation @ bay
    1. Be cognisant of temptations
    2. Keep your pantry stocked with clean foods
16. About the M Perform app
    1. More focused on the lifestyle and habitat
    2. More accountability
17. First 8 - 12 weeks = Primer Phase
18. Second Phase = Progress Phase
19. Third Phase = Peak Performance Phase
20. Marcus’s tips for energy: 
    1. What is your sleep score?
    2. What Stressors are the most powerful
21. Find out more about Marcus and M Perform here
    1. M Perform — Marcus Mackay
22. Marcus’s Instagram
    1.  https://www.instagram.com/marcusmackay/

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