Sample Content Preview You can put up a blog for absolutely no money. You don't need to spend money or domain name. You don't have to spring for hosting fees. As long as you know how to write and as long as you know how to drive traffic, everything you earn from that blog go straight into your bank account. Which would you rather have? A hundred fifty thousand dollars to set up a restaurant that has a 1 and 2 chance of failing or a blog that only costs you a few hours of writing time. And can possibly make you thousand of dollars in add revenues, sponsorship and product sales every single month. Which would you rather choose? The great thing about online businesses is that your primary input is your time. It's not you money. It's not like your stock training where you basically buy stock and you buy low and sell high, or you borrow stocks and sell high only to buy it back again when it crashes and you keep the difference. It is not as capital intensive ways of making money. You still have to invest though, the main input is your attention and your time. Since most people do have a lot of time, specially senior citizens who have already retired, this should be right up your ally, instead of wasting your time playing bingo or doing stuff online that just basically wastes your time. You can do something that you're passionate about. Maybe you're doing arts and crafts for your etsy store, maybe you're picking out products in China at Aliexpress or dropshipping. Maybe you are writing a blog based on your long professional experience or your personal opinion. Whatever the case maybe, as long as you have time you can turn it into cold hard US dollars. How awesome is that? In the normal business world you need capital to start a business. You have to go to the small business administration and get a loan or you can get a private bank loan. Whatever the case it may be, cash is king. You need capital. As you probably already know, to make money, you have to have a customer. Whatever it is, you're offering has to offer enough value to them so they would spend their hard earned dollars on what you are selling. Pretty straightforward, this is market economics 101. Now as you know, if you don't have much buyers in your particular city, town, or municipal area in the united states, you're pretty much out of luck. Unless you are located near in some sort of interstate, or where you have a mail order business, your business market size is restricted to the local population or if you set it up properly, the regional market. But there are hard limits to how many people you can sell to. This is not the case when you're selling stuff on the Internet. For example, you can set up a dropshipping business where you buy stuff from China and you sell it to people from the United States. In this case, there may be people from all over the U.S and even Canada, Mexico or elsewhere, buying your stuff. Now if you are selling digital goods, like e-books, software, canned, graphics, you can sell to people all over the world. We're talking about the people from India, Philippines, Mexico, Nebraska, the United Kingdom and all points in between. You have just exploded your market size. As long as your website is visible to them, they are fair game. You can possibly turn them into paying customers. This is not the case with a purely local business. If you're not doing any kind of mail order, you're basically stuck with physical traffic. Everybody on this planet has some knowledge that somebody will pay good money for. I know that seems like a big reign but it's absolutely true. Take the average person. That person may have experiences that can be translated into a story that people may want to hear by. Forget about technical knowledge. Forget about tutorials, online courses or how to programs. I'm just talking about stories. For example, somebody went through a very rough childhood. Maybe somebody had a rough romantic relationship, people resonate. Because people are emotional. People are looking for others who they can relate. This is how celebrity culture, believe it or not, begins. It's all about interpersonal connection. Because no person is an island. We are social animals.

Sample Content Preview The first way you can stand out as an online coach is to demonstrate your expertise in clear unmistakable terms. One of the best ways as well as one of the easiest ways to do this is to simply publish a book. That's right. You need to just publish your own book. This doesn’t mean that you're going to have to talk to literary agents. You don't have to roll up your sleeves and put in the hard work to get in touch with publishers in New York. You can still publish and that's good enough. How come? Let’s put it this way. The vast majority of people out there are experts in at least one subject area. We can all agree on that. The problem is the vast majority of people also haven’t gotten around to publishing their book. They’re either too busy. Maybe they’re insecure about their writing skills or they write very slowly among many other reasons. Who knows why they couldn't quite get around to writing their book? If you, on the other hand, put in the time, effort and focus to publish your own book, you stand out from the crowd. Even competing experts look inferior to you because you now have objective proof of your expertise. You have published something. This is especially true if you have a hardcopy version of your book. It's really important to make sure that your book talks about the right things. For example, if you're trying to be an expert in cheese making, then make sure that all your books are tightly targeted to cheese making. It's really that simple. Also, the more books you have published in your field, the more credible you are. Again, using the cheese-making example, you can be the author of a general book on how to make cheese. That can establish some credibility but not enough. However, if you are the author of a series of books that starts out with how to make mozzarella, proceeds to how to make cheddar then it moves on to how to make California Jack then ends with how to make Swiss cheese, people will take you more seriously. You obviously take cheese very seriously and your body of knowledge is very fine-tuned. You know your cheese backwards and forwards. What do you think happens next? That's right. A lot of people will get impressed by the fact that you are an expert in different subsections or subsegments of the cheese niche. People will seek you out because you have demonstrated beyond doubt that not only are you passionate about your area of expertise but you have drilled it down in terms of tried, proven and documented expertise. You may know your stuff but until and unless other people who are recognized experts in your niche do not give you recognition, chances are you will continue to struggle. This happens all the time. Take the case of yoga instructors. In any given American city, there are hundreds, if not thousands, of yoga instructors. Technically speaking, a lot of these people could be making a lot of money. Unfortunately, the vast majority of them struggle because they cannot charge the kind of rates they wish they could charge. How come? A lot of them are not recognized by the community-acknowledged yoga experts in those cities and districts. If you want to be taken seriously, the top authorities in your niche should at least mention you. They should at least know that you exist, and they let their followers know this. This is why it’s really a good idea to do outreach. It doesn’t really matter what kind of area of expertise you're trying to specialize in. You need to do outreach. You may think that you are in a very esoteric or traditional brick-and-mortar type of niche. Think again. Chances are a lot of the experts in your field at least have some sort of social media account. Approach them on social media platforms. Introduce yourself to them. Let them know what you are about. If you followed my first advice above and you have invested the time, effort and energy to create a series of books, online experts in your niche are more likely to give you the time of day. Since you can prove that you are truly serious, passionate and knowledgeable in your area of expertise by listing your books, these people will have to take you seriously. In fact, in many cases, a lot of them don't even have even one book to their name. You start looking like a rock star. The more you get them to mention you and the more you get them to interact with you on social media, the more credible you become. The people who follow them online also start to notice you. Think about it this way. If a person you trust and respect starts talking about another person, chances are you would sit up and pay attention. At the very least, you'd like to figure out what's going on.

Sample Content Preview IT’S NOT JUST THE SOFTWARE, IT’S THE ANALYSIS Whether you are using Woopra, Omniture, or Google Analytics it is not just the data, but what you do with it that counts. Most successful businesses use a tool to track website traffic, numbers and types of visitors, number of pages viewed per visitor, and the various web traffic sources. Google Analytics is a free tool with innumerable plug-ins to help you accom-plish this. It’s a good tool right out of the box, but it still hasn’t gotten quite up to speed with tracking the wealth of data that can be had on social media. As social media began to rise as the premier marketing tool, new plugins and hacks have been created to give you the best datasets available from social media sites and networks. For example, there is the “Social Media Metrics Plugin” by GreaseMonkey. This extension was created for the purpose of adding a social media layer to the Google Analytics tool. It provides informa-tion and statistics on Diggs, delicious bookmarks, stumbles, etc. It isn’t perfect by any means but it is a good jumping off point. A proactive web owner would set up specific web campaigns that target these social media tools using the custom campaign function within Google Analytics. There are methods such as Tiny URLs that allow you to track specific Twitter campaigns or even Diggs. lishing email reports for specific social media information is another positive, proactive step. You’ll want the statistics from top social media websites like Digg, Facebook, Twitter, and even Tumblr. As more and more people are feeding their Twitter and Facebook pages with Tumblr blogs it is another means to consolidate campaign information. Last but not least, you will want to do the actual analysis of what all the statistics you are receiving actually mean to you and your website. There is an art to web analytics. It takes years and dedication to truly understand all the subtleties and nuances to web trending. However, tools like Google Analytics do provide key and critical information to truly understanding how each and every variable affects your website traffic and how even the tiniest of changes can have an impact on “user engagement”. By seeing all of this data in one place, by looking at it graphically you can pick up trends and make tiny changes to your campaigns and website that will have an impact on site traffic, visits, and which products receive buzz. WHY GOOGLE ANALYTICS Google has created a product for the geek in all of us. If you love and crave statistics, or even if you hate them but find them a necessary evil, then Google Analytics is the tool for you. Google Analytics gives you the ability to view all of your website’s statistics in pretty little graphs and charts. The good thing for you is that these graphs aren’t just pretty, they actually mean something. You can find out about your visits and page views (how many folks visited the website and how many pages within it they checked out while there), the source of the visit (what they clicked on to get to you), visits by “new” and “returning” (which visitors are repeat customers and which ones are brand new), and you can also see visits by “Geo Map” (what part of the world visitors come from). These basic stats are enough information to give you a basic under-standing of what you need to enhance, change, or create on or for your website to increase visits and hold customer’s attentions while they are there. All of this is provided in the canned “Executive Over-view”, however for the solid stat geek Google Analytics doesn’t stop there. If you can think of a report you’d like to have, they’ve probably thought of it, too. Google Analytics provides a basica understanding of all of the the traffic to and within your website. Using Google Analytics provides you with the best insight into the mind of your customer by allowing you to see exactly what the visitors to your web site are looking at and doing. One of the things that most site owners want to know is where folks are coming from and who is linking up to your site. The Marketing Summary tool within Google Analytics provides you with the top sites that link to you and it shows you what were the top five keywords that visitors used to find you. You will also want to know where visitors begin and end their visits to your website. The Content Summary tools provides an overview of which of your webpages are the most popular so that you know where to add a promotion, link, product image, etc. Analytics can help you business by showing you what is impor-tant to your customers and what you need to target to bring visitors back to your website. HOW TO GET STARTED To access Google analytics go to www.google.com/analytics. SET UP A GOOGLE ACCOUNT – If you do not already have a Google account you will need to set up an account to continue -click on the link “Sign-up Now” and complete the requested information. Once your have established an account, login. Click on the “Sign Up” button and you are on your way. It is important to note before proceeding that you must be the owner of the website that you are wishing to track or have the permission of the website owner. Blog sites such as Wordpress often will have resources that will allow you to place code on your particular Blog page(s). SETUP GOOGLE ANALYTICS – You will be directed to a serious of input forms that will ultimately provide you the coding to produce tracking data for your website.

Sample Content Preview PROFESSIONAL APPEARANCE The Internet has billions of web pages all competing for the interest of web users. Within any given industry there can be thousands or millions of websites that can be found. Once they are found your site visitors will make a snap decision as to whether or not they want to continue viewing your website. THE INITIAL IMPRESSION The immediate impression someone gets of your website will determine whether or not they stay on your site or hit the “back” button. It is important that your site be easy on the eyes, easy to navi-gate and clear in its purpose. Skip the flash introductions that people get frustrated waiting for. Though they will impress a handful of people, most people will ignore them and resent having to wait for them to load. Have a clean and clear landing page and you will be able to capture the interest of more people. Make sure it takes less than 1-second for someone visiting your site to know what you are about. If you sell watches make sure there are watches on the landing page. If you are a lawyer make sure your landing page says where you practice and the type of law your prac-tice. You have less than 2-seconds to make an impression so make it count. CONTACT INFORMATION Contact information is important. If you have a website there is no reason to use Gmail, Yahoo, AOL or other similar email addresses. Have an email address set for your specific domain. People will ques-tion the credibility of a website that uses this type of email address. When contacting clients or potential clients make sure your email address is from your domain and is professionally written. You will lose credibility if your email is poorly written or comes from a Yahoo, Gmail, Hotmail or other type of account. Have a phone number on your website even if it is for a virtual phone system that takes a message or forwards the calls to your home or cell phone. Consumers want to see phone numbers on websites. QUALITY OF CONTENT The quality of your website content is vital. Make sure it is well written, error-free, clear and concise. Your failure on any one of these three points will make you lose credibility in the eyes of your target market. Consider the above factors and make sure your site appears professional to your target market. BASICS OF LINK BUILDING Acomponent to succeeding online is to have a network of websites that link to you. This will help you generate traffic and rank better in search results. Before you start link building you need to know the different methods as well as their pros and cons. MANUAL LINK BUILDING There are a number of different ways to link build. The most established way is requesting a link from a website owner or webmaster. You want to find websites that are on the same or similar topic as yours and ask them for a link to your website (you may want to offer one to them in exchange). You need to send an e-mail to the contact person you find on the website and make the request. Chances are you will need to follow up more than once before getting a response. If you do not get a response after 5 or 6 requests you may be better off moving on. The pro of this type of link building is that it is considered a fairly ethical practice. The con of this type of link build is that it is very labor intensive. BUYING Links As you can imagine, there have been some very industrious people who saw an opportunity to make money and have created networks where people can buy links on other people’s websites and sell links on their site. In a matter of minutes you can buy links to your website from websites on a similar topic (the only value in link building is if you get links from sites on a similar topic). The major pro with this type of link building is that it is fast. The major con is that Google specifically forbids it and will penalize or ban any website caught doing it. LINKS THROUGH CONTENT Distribution Distributing articles and press releases is a great way to build links to your website. If you write (or have written) articles and press releases that are relevant you can build a considerable network of links into your site. The better the articles and press releases are the better the results will be. The major pro for this type of link building is that it is effective and ethical. The major con is that if you are not a good writer you will need to find one.

Sample Content Preview 6 AMANDA WELLS THESE ARE JUST a few of the things you can do to challenge you brain. Like an athlete changing the workout program, you must change how you do things, how you think. Don’t let the gray matter atrophy. Think of your own list of things that will make you treat life like a puzzle and you are on your way to stimulating that which you were born with. RAISING YOUR IQ THROUGH EXERCISE The brain is a muscle, and like any other muscle it needs the following: nutrients, oxygen, and exercise. Here are some helpful tips for raising your IQ that may surprise you. Always eat a good breakfast. The brain uses glucose as it primary energy source, so eating breakfast will improve problem solving, concentration, memory and over all mental performance. Not to mention your mood. Without fuel, no engine can run. Make sure that you are taking in Omega 3s, iron, folic acid, and providing it with hydration and oxygen. Remember: stay off the corn syrup and cut back on sugars and carbohydrates. Insulin rushing into the blood-stream to counter the rush of sugars entering it wastes energy and makes you sleepy and lethargic; less able to think. Make sure to get your supply of antioxidants. Antioxidants protect all the cells of the human body, including those in the brain. Super foods contain the highest levels of antioxidants, such as: blue-berries, acai berries, blackberries, plums, garlic, cranberries, spinach, strawberries, and raspberries. Get out and move. Movement is a key part of the process of devel-opment and learning. Sports not only aid in critical thinking skills, but they elevate the mood and boost the brain with chemicals like serotonin and adrenalin. You can fight memory loss, sharpen the intellect, and function at peak by elevating your heart rate. Scientific evidence shows that aerobic exercise fine tunes the brain for peak performance. Neuropsychologists believe that meditation and meditative prac-tices such as prayer or yoga can actually alter brain structure. MRI scans of Tibetan and Franciscan monks while being threatened with distractions showed that long-term meditators have a greater resis-tance to distraction and better capacity to problem solve during distractions than people who do not practice this skill. Play! Games of any kind stimulate the brain and kick it into over-drive. Be it kickball, hide and go seek, or softball, playing sports helps develop critical thinking skills. PUZZLE YOUR BRAIN INTO INTELLIGENCE The human brain is a quite remarkable instrument. The workings of the human brain have been subjected to study after intense study by some of the world’s greatest intellects and still we know relatively little about how it works. However, there is one fact that all experts can come to an agreement upon and that is that the human brain benefits from regular exercise just as your muscles do. In fact, your brain not only benefits exercise, it thrives on it. What exercises does your brain enjoy? Deductive reasoning, creative thinking, and puzzle solving are what give your brain a boost and improve your fluid intelligence. There are two types of intelligence: crystallized and fluid. Crystal-lized intelligence is when your brain falls back upon knowledge or existing skills to solve a problem, IE your memory. Something worked once before so it will work again. Fluid intelligence relies on your brain’s ability to analyze and understand the relationships and analogies between various artifacts or concepts when solving prob-lems. Fluid intelligence is independent upon prior experience, knowledge, or skill. As IQ is your capacity to learn “new” things, by training your brain in how to learn them, IE exercizing you are boosting your IQ. 10 AMANDA WELLS Puzzles like Sudoku and games like chess can improve your mental age by up to 14 years and stave off the onset of diseases like Alzheimer’s. Solving a Rubik’s cube can also help to increase the cognitive comprehension aspect of your IQ. The puzzle itself happens to be one of the most misspelled words in the English language, along with the word misspelled. Rubik's Cube was invented in the 70's by an architect of Hungarian descent. It is said to be the most amongst the most popular sold toy in the world! It also serves to stimulate that grey matter and get in going. If you can’t find one in your local toy store, then you're bound to know an individual who has one stored away in a deep dark box stored up in their attic, or thrown behind the sofa in a moment of weighty frustration. If not, grab one up at your local goodwill store for pennies and get shuffling and stimulating that grey matter. Lastly and on a less stressful note, you can put yourself more in the moment with mindfulness exercises and you'll give yourself more brain power. These unique exercises put you in a state of awareness, and allow you let go of distractions. Done regularly, these exercises let you think more clearly and help you to concentrate. The most basic mindfulness exercise begins with simply relaxing and breathing deeply. Close your eyes and pay attention to your breath-ing. After a short time, move your focus to your body, a part at a time, noticing any sensations or anything you can identify. After a few minutes of attention on your body, start listening to the sounds of the room, without judging or criticizing or even thinking about them. Just listen. Your brain just like a muscle needs time to rest.

Sample Content Preview Bad Habits can Prevent you from achieving your Goals Having a few bad habits can seriously limit you when it comes to achieving worthwhile goals in your life. A lot of people hit the bars on a Friday night with their friends and get pretty drunk. It doesn’t matter what age you are the effects of alcohol will leave their mark. The next day you will feel lethargic and not want to do much at all. Imagine that you have set yourself goals to lose weight or get fitter. Spending every Friday night drunk in a bar is not going to help you achieve those goals is it? Sure it is fun at the time, but you will not want to go on a run the next day for sure. Our old friend procrastination can certainly prevent you from achieving personal goals. Putting things off all of the time because they are challenging or require effort is going to stop you achieving meaningful goals. Bad habits that distract you from your goals will also have a negative impact. Bad Habits and Low Self Esteem If you want to really make something of your life then having low self esteem will be a major barrier for you. Thinking that you are not a worthy person will definitely hold you back. Your bad habits can really drive down your self esteem to the point where you become depressed and cannot be bothered to do anything. Some people are habitually late for everything. They are late for work, later for social engagements and so on. This is a path that will only lead to disaster. If you are consistently late for work then there is a very good chance that you will be fired. If you keep letting your friends down by being late they will stop inviting you to social events. Irrational fears are bad habits. If you have a fear of public speaking for example this can cause you to have low self esteem. You feel that you are useless because you are fearful of standing up and speaking in front of others. There are a lot of bad habits that can lower your self esteem. Bad Habits can make you Stressed Are you in debt? Do you have a spending habit that has resulted in high levels of credit card debt? There are many people in this situation. They cannot resist buying things that they really don’t need. Their homes are cluttered with things that they have hardly ever used. Financial problems can really stress people out. How do you feel when you look in the mirror? Does the shape of your body stress you out? The reason that you are overweight and out of shape is because of your bad habits or not having good habits to prevent this. In the next chapter we will explain how you can identify the bad habits that you need to break… If you want to break your bad habits then you need to know what they are. You may think that this is obvious but it isn’t always. You can’t change something if you are not aware of it so in this chapter we will show you how to identify your bad habits, and your good ones, so that you can move forward. One of the most important things that you need to do is to accept that you have some bad habits. Some people find this difficult to accept for a variety of reasons but you must do it or you will not get the most from this guide. People often do things habitually that they do not realize are bad. Sitting in front of the TV every night might not seem like a bad thing to do but human beings were designed to be active and move around a lot. Maybe you like to eat out several times a week. Nothing wrong with that if you can afford it right? Well you may not be eating too healthily by doing this and you could certainly put the money that you are spending eating out to better use. Some of your bad habits are going to be pretty easy to break because they don’t mean that much to you. Others are going to be a lot tougher to break but when you use the techniques revealed in this guide then you will be able to break them for sure. OK now that you have taken that first giant step of admitting that you have some bad habits let’s move on… Bad Habits get Easier Here is something that you must understand – starting a bad habit can be really pleasurable and over time they will get easier. What do we mean by that? Well let’s say that one of your bad habits is lying to your spouse. This may have been pretty difficult for you to do at first but the more that you did it the easier it became. In the back of your mind you knew that lying to the person that you love the most in the world was the wrong thing to do but you found ways to rationalize and justify your actions. This became addictive to you. An Effective Way to Identify Bad Habits Go to a place where you will not be disturbed and take some paper and a pen with you. You don’t want any distractions while you are doing this so put your phone in silent mode and turn off the TV. OK ask yourself this question: “What are my bad habits?” Is it really that simple? Yes it is if you are committed to identifying your bad habits and breaking them to move forward in your life. You need to focus on the question and write down all of the answers you receive. Your subconscious mind will provide you with the answers.

Table of Contents Chapter 1: Why Solopreneurs Struggle With Burnout ... 6 Challenges of the Solopreneur 8 Chapter 2: Nootropics and Nutrition 13 Nutrition for Optimal Mental Performance ..... 16 Chapter 3: Better Sleep For Optimal Performance . 20 How Sleeping Boosts Focus . 21 Brain Plasticity ..... 22 How to Enhance Sleep .... 23 Sleep with the Window Open .. 23 Invest in a Good Quality Mattress . 24 Have 30 Minutes of Downtime at the End of the Day . 24 Chapter 4: Creating an Optimal Work Environment ..... 26 The Ground Rules ..... 26 Chapter 5: Work/Life Balance for The Solopreneur: Getting it Tight! . 31 Understanding Decision Fatigue . 32 Information Overload . 33 Be Strict ... 34 Chapter 6: Why Meditation is The Solopreneur's Secret Weapon 37 Chapter 7: Delegation, Outsourcing, and Automation: How to Earn More and Work Less .. 42 Chapter 8: Build The Lifestyle That Will Make You Happiest .. 46 What is Success to You? 46 Traditional Notions of Success Vs What You Actually Want . 47 Knowing What You Want 48 Lifestyle Design ... 50 Sample Content Preview Chapter 2: Nootropics and Nutrition Let's jump straight into the deep end with a concept that has been gaining a huge amount of attention online, and that has the potential to transform your productivity and wellbeing: nootropics. Nootropics are "smart drugs." That is to say that they are medications, supplements, and drugs that in some way, boost cognitive performance. Many of us start our day with just such a "smart drug." That's caffeine! But while caffeine certainly has its benefits, it's not going to turn you into Albert Einstein or Steve Jobs. Is there a pill out there that can? Is there such a thing as a real-world NZT? (The smart drug depicted in the film Limitless). According to some people, the answer is yes. And interestingly, nootropics are reportedly in wide use throughout Silicon Valley. One of the most outspoken advocates for the use of nootropics (which is pronounced "noo-oh-tropics") is the self-proclaimed biohacker "Dave Asprey." Dave Asprey gave the world Bulletproof coffee and has achieved no small amount of success. He credits Modafinil with much of this success. So, just what is modafinil? Modafinil is a wakefulness agent that is prescribed for narcolepsy. It is also given to shift workers and those who travel abroad for their work and experience a lot of jetlag. The precise "mechanisms of action" (how it works) are not fully understood, but it is believed to work on orexin – a chemical that helps control the sleep-wake cycle – and to increase levels of dopamine in the brain. Not only does modafinil allow someone to work harder and for longer without burning out (ideal if you're a solopreneur who likes going out, or if you have a young family), but it also appears to heighten focus and motivation while you're working! This is the closest thing many people have found to a Limitless pill. But is it safe and smart to use? That's a much more complex and nuanced question. Modafinil has no known side effects (other than potentially causing mild headaches and suppressing appetite). It is not addictive and has a low potential for abuse. However, it is also a controlled substance in many regions, meaning you have no choice but to buy from illicit sources. Not only that, but the long-term studies have yet to be carried out. Moreover, the brain is actually an extremely complex piece of machinery. Raising dopamine increases focus and memory, but did you know that it also leads to a spike in cortisol? This can cause anxiety and actually blunt your creativity. That means that although modafinil might be useful for filling out spreadsheets, it could hurt your ability to plan for the long-term future of your business. Not only that, but modafinil also has an effect on your bowel movements. It stays in your system for 10-12 hours (which may interrupt sleep), and it can't be taken with alcohol. And while modafinil may prevent you from feeling as though you need as much sleep, it won't carry out the same important functions that sleep performs (see next chapter). In other words, you are creating a "biological debt" that needs to be paid. For all these reasons, you must think very carefully when choosing to use a powerful agent like modafinil. But before we write it off completely, consider this use-case scenario: • You use small amounts of modafinil only when you are focused on a task that doesn't require a large amount of creativity. For instance: if you need to answer lots of dull emails, do keyword research, etc. • You use small amounts of modafinil for around 1-2 months and use this as a way to enforce positive habits. o Here's the thing: getting into productive flow states is extremely difficult at first. But what many people don't realize, is that this is a learning process like anything else. You aren't "bad at focusing," you just need practice! Modafinil will help you to start your day in a focused way and learn to churn out huge amounts of work. THEN you can come off of it. You can set the neural pathways and learned the behavior. While the effects of the modafinil leave, those benefits remain. • Microdose with modafinil (25mg being a good option) and only for a few days at a time when you really need it. If you practice this approach, you can enjoy the benefits of modafinil – of which there are plenty – without the downsides. You are essentially upgrading your brain, in order to get more done. You are approaching a business model like a transhuman. If that's a bit too much of a leap for you and you don't like the idea of using any pharmaceuticals to achieve maximum productivity, there is an alternative option. Nutrition for Optimal Mental Performance Here's the thing: nootropics are substances that positively affect the brain. That includes all substances that can enhance cognition. Well, guess what? There are plenty of foods that can be defined as "nootropics" by this definition! And plenty of ingredients found in foods. Here are some examples: • L-Theanine – L-theanine is an amino acid found in green teas like 'yerba mate' – which Darwin famously called the world's 'most perfect stimulant'. In fact, combining caffeine and theanine is one of the most popular practices among nootropic-users, seeing as ltheanine helps to take the 'edge' off of caffeine, thereby preventing nervous jitters and anxiety. This is the perfect combination to stack with caffeine anhydrous.

Table of Contents Introduction ..... 5 Chapter 1: The Immunity Problem – An Overview ..... 7 How Does the Immune System Work? ...... 10 What Affects the Immune System? ..... 10 Ways of Boosting Your Immunity 12 Immunity and Your Age . 13 Chapter 2: Nutrition for Your Immune System . 15 Malnourishment and its Role in low Immunity 17 Micronutrient Deficiencies ... 19 An Overview of Superfoods .. 20 Chapter 3: Phytochemicals and Immunity 23 What are Phytochemicals? .... 25 The Most Beneficial Phytochemicals .. 25 Chapter 4: Antioxidants and Immune Health .. 28 What are Antioxidants? . 29 Which Foods Contain Antioxidants? .. 32 Chapter 5: Polysaccharides – Improving Your Wellbeing ......35 What Are Polysaccharides? ... 36 The Most Common Polysaccharides ... 37 How can I add Polysaccharides into my Diet? .. 38 Chapter 6: Plant Foods and Their Cancer Fighting Properties . 41 Cancer and the Immune System .. 42 Plant Foods and Their Role in Combating Cancer ... 43 Which Plant Foods Should I Include in my Diet? .... 44 Chapter 7: Omega-3 Helps to Fight Disease 47 What is Omega-3? ...48 Neutralizing Inflammation ... 49 Good Dietary Sources of Omega-3 ...... 50 Chapter 8: Prebiotics and Your Immunity .52 The Role of the gut in Immunity .. 53 What are Prebiotics and how can They Help? .. 56 How can Prebiotics be Added to the Diet? . 57 Chapter 9: Probiotics and the Gut ...... 64 What Are Probiotics? ..... 66 How can Probiotics Improve Immunity? .. 68 How can I Include More Probiotics in my Diet? ..... 68 Chapter 10: Top 10 Immunity Boosting Foods to add to Your Diet .... 73 Conclusion 81 Sample Content Preview Chapter 3: Phytochemicals and Immunity Phytochemicals have been shown to have an important impact on your immune function and overall well-being. However, many people are unaware that they exist. Unlike superfoods, antioxidants and other well-publicized health-promoting foods, phytochemicals have received little attention from the media. Therefore, they are often overlooked, even by those who are eager to give their health a much-needed boost. In fact, phytochemicals have been researched for decades, but it’s only recently that they’ve been studied in humans. Yet, findings have shown that these naturally-0ccurring plant chemicals could have a major positive effect on your well-being and immunity. So, it’s definitely worth finding out more about them and how you can add them to you daily diet. This will promote your immune system’s function and help it to keep you protected from harm. What are Phytochemicals? Phytochemicals are plant chemicals that occur naturally and, when consumed, have been shown to interact with the immune system on every level and support it effectively. Phytochemicals have even been shown to inhibit cancer at each stage of its development, stopping new cancer cells from forming, inhibiting their growth, and removing the toxins that can cause cancer. They can even influence the gene activity that is involved in the development of cancer and suppress the hormones that have been shown to stimulate the growth of certain types of cancer. With this in mind, it’s important to be aware of the most beneficial phytochemicals that you could be adding to your daily intake. The Most Beneficial Phytochemicals There are several types of phytochemicals that have been shown to be highly beneficial for your immunity. These bioactive chemicals have been proven to slow down and halt cancer progression by inhibiting cell division, altering gene expression, reducing inflammation and free radical damage, and inhibiting the blood supply to tumors. Quercetin is one frequently studied flavonoid. It can be found in green tea. It blocks the production of hormone receptors, growth factors and the other components known to promote cancer growth. Some other foods that contain phytochemicals that can be beneficial for your immune system include avocados, cranberries and pomegranates. Cranberries contain a number of phytochemicals including polyphenols, flavanol glycosides, proanthocyanidins, phenolic acids and anthocyanins. These compounds can reduce the load on your immune system, helping to keep you safe from illnesses. Meanwhile, avocados are a rich source of carotenoids and pomegranates are packed with ellagic acid and hydrolysable ellagitannins, both of which are polyphenols. Black tea and garlic have also been shown to be beneficial phytochemicals. Garlic contains organoselenium metabolites while black tea contains polyphenols like epigallocatechin-3-gallate. Eating foods that are a range of colors is one of the best ways to benefit from phytochemicals in your diet. Red foods like tomatoes contain lycopene, green food like broccoli contains glucosinolates, and onion and garlic contain allyl sulfides. All of these compounds are known to boost immunity exponentially, so you should try every day to make sure that you include foods of several colors in your meals to give yourself the best chance of achieving optimal immunity. Chapter 4: Antioxidants and Immune Health Antioxidants have recently been shown to have a powerful part to play in improving your immunity and overall well-being. There has been a lot of news in the media over the last few years touting antioxidants as the biggest and best thing to include in your diet to ensure optimal health. But what are they, and how do they work? What are Antioxidants? Antioxidants are substances that are known to slow down or even prevent the damage caused to the body’s cells by free radicals – the unstable molecules produced by the body in reaction to environmental factors and other stresses. Antioxidants can come from either artificial or natural sources. Some plant-based foods are believed to be packed with antioxidants, and plant-based antioxidants are a form of phytonutrient. Some antioxidants are produced by the body itself. These are known as endogenous antioxidants. Those that are derived from outside your body are called exogenous antioxidants. Antioxidants are known to protect against oxidative stress – the cell damage caused by free radicals in the body.

Sample Content Preview Please keep this in mind, by simply investing time, effort, and energy in building up your personal discipline, you gain a competitive advantage. This advantage flies across the border. I don't care whether you're talking about your business, your career, academics or relationships. If you become the most disciplined person in a room, you have a competitive advantage. You're more likely to benefit from opportunities. You are more likely to have the intellectual, mental, and emotional firepower needed to take advantage of opportunities as they present themselves. What happens if you are the most disciplined person at work? Well, first of all, you are more likely to show up on time every time. This makes you look good in front of everybody else because everybody's looking to do the least amount of work for the most amount of pay. You on the other hand, have committed to showing up at work and putting in full value. This means that if you committed to 8 hours of work, you are going to deliver 8 hours to work. This might seem pretty basic and simple, but it isn't. Let's be honest here, if you were to compress all the actual work people do at the typical American workplace, you'd be shocked. People put in 8 hours, yes, but when you look at the actual productive work that they do, you'd be lucky if you walk away with one hour. That's how bad things are. If you are that one person in your factory floor, your office cubicle floor, or your work group to put in 8 hours, day after day, week after week, month after month, year after year, how do you think you'll look? You would look like a million bucks. You will be able to command more respect which can lead to greater promotions and higher pay. Even if your boss is dumb enough not to promote you or pay you what you're worth, the skills that you are learning plus the reputation that your cultivating, will follow you to your next boss, who will have enough sense to pay you what you're worth. Practicing discipline at work puts you on top. Let's face it, every single day it's very easy to give into our hunger pangs, it's very easy to eat whatever we want because the mood strikes us. But if you choose to take ownership over your body and exercise your mental control over it, weight loss becomes child's play. Consistent exercise, not only becomes part of your daily routine, but contribute to your greater well-being. I'm not just talking about keeping your ideal weight or making you look good, exercise also benefits your mental health, as well as your mental capacity and capabilities. If you practice discipline over your body, you eat to live instead of living to eat. You remain in full control. Let's get one thing clear, relationships require a tremendous amount of discipline. It's very hard to be loyal to a friend who doesn't seem to be worthy of loyalty. It's really hard to hang on to a relationship with a partner who can't seem to get his or her act together. If a person is going through a tough time and has issues like addiction or coping mechanisms, it's just so easy to just let that person go. It's just so easy to play to to say those magic words, " I love you so much that I have to let you go". Make no mistake, relationships are in an investment. You have to invest your time, and most importantly, you have to invest your emotional focus. It is not easy. In many cases, you basically have to hold your tongue while you're waiting for somebody to mature and grow up. In many cases, you really have to dig into your heels and try to be as patient as possible as this person fumbles around with a solution that is so obvious to you. The good news is people are worth investing in. With enough encouragement, cultivation, and inspiration, people can live up to their fullest potential. But do you have to go through that complete journey with them, you have to commit to all that time, effort, and energy. Remember, it's just so easy to cut and run, it's just so easy to play selfish, emotional games and take care of number one. When you develop personal discipline, you will be able to hang on to your relationships, while at the same time becoming a more mature partner. This means that you're not just passively babysitting this person, you are actively encouraging, cultivating, and inspiring them to step up. With proper discipline, you would be able to separate your emotions from your thoughts. Now, you may be thinking that this is a that this is some sort of intellectual exercise, you may be thinking that this is some sort of academic game, it isn't. If you are completely honest with yourself, pay attention to the quality of your decisions. Let me tell you, the amount of money you have in your bank account, physical shape you're in, your general appearance, the quality of your relationships, the quality of your relationship to yourself, all of these and more are manifestations of your emotional discipline.

Sample Content Preview According to research, human beings think approximately 60,000 to 70,000 thoughts per day! That’s a lot of thinking, right? But if I were to ask you to write down your last 1,000 thoughts you wouldn’t remember, that’s because most of the time, you are not conscious of your thoughts. The trick is to pay attention to your dominant thought patterns when you catch yourself thinking. What are you thinking about? Are your thoughts negative or positive? Unfortunately, most of our thinking is negative. That inner voice is constantly feeding you bad news. However, the good news is that you have got the power to control your thoughts. It’s not the easiest thing in the world to do, but with persistence and practice you can master your thoughts. Pay Attention to Your Thoughts: To start, pay attention to what you think about. Are you concerned about paying bills or that you won’t have enough money to send your children to college? Do you wonder if you will ever achieve your goals? Carry a notepad and pen around, and when you catch yourself thinking, write your thoughts down. Change the Narrative of Your Mind: The idea here is to erase negative thinking and replace those thoughts with something positive. So instead of thinking, “I will never have enough money to send my children to college,” say to yourself, “I have more than enough money to send my children to college.” This is going to feel very strange when you start doing it because your bank balance is telling a completely different story. However, faith is declaring what you can see in your spirit and not what you can see with your physical eyes. You want to focus all your thought energy on the desired outcome and not on what you don’t want. Remember, whatever you think about the most, you will attract into your life, as James Allen’s book states, “As a man thinketh in his heart, so is he!” Chapter 3 Are Your Friendships Holding You Back – How to Declutter Your Relationships When I was a teenager, my parents didn’t like the friends that I had started hanging around with, and they would say, “Show me your friend, and I will show you your character.” In other words, your friends reflect who you are. I didn’t pay this any attention until I got older and realized what they meant. I assume that you are reading this book because you are trying to get somewhere in life. Unfortunately, not everyone has goals. Some of your friends are either content with where they are in life, or they are too lazy to change their circumstances. People like this will hold you back from reaching your destiny because subconsciously they want you to remain in the same position as them. Therefore, they will do everything in their power to hold you back. They will call you at all hours of the night and day to talk about their problems for hours on end, they always want you to come to some social event, or they will turn up at your house with a beer and a pizza and sit in front of the TV for the entire weekend. These are not the type of people you want in your life, so here is how to get rid of them and make new friends. Take Inventory of Your Friends: Make a list of all the friends that are closest to you. Next to their names write down their goals, if you don’t know ask them. And then write down what these people are doing to achieve their goals. Next, write down what you do when you spend time with people as well as the content of the conversations that you hold. If any of your friends have no goals, you spend most of your time engaging in non-productive activities and conversations, you need to get these people out of your life. Feed Them with A Long-Handled Spoon: Weeding people out of your life is not the easiest thing in the world especially when you have known them for a significant period. Just telling them you don’t want to be friends anymore is rude and insensitive. However, you can start to distance yourself from them. The more you focus on your goals, the less time you will have to spend with them. They are not going to understand this at first. In fact, some will become quite annoyed with you. However, you must persevere if you are going to get anywhere in life.