How to Hack Your Body and Mind for Getting The Most Out of Your Life By: Dr. Christian Carroll DC PAK www.drchristianmcarroll.com

TRIUNE APPROACH TO BIOHACKING MIND, BODY, and SPIRIT

1% Upgrade Rule

Your Habits = Your Excellence

80/20 Principle

Recap Goal: Get the MOST out of Life BioHacking – “The art and science of becoming Superhuman” Take a Triune Approach – Mind, Body, and Spirit Utilize the 1% Rule – Improving just 1% per day improves you by 3,678% by the end of the year. Make Excellence Automatic with Habits - You are what you do Identify the BEST practices that yield the BEST results – 80/20 Principle

Body Hacking Requirements More Energy Less Pain More Muscle Less Body Fat Better Function to Serve

Physical Body Habits To Get You Started Avoid 5 Fingers of Death: Aerobic Exercise: 180 – age – 10 Drink Half Your Body Weight in Ounces Daily Go for a Walk (Bonus: Barefoot) (Bonus: In Nature) Functional & Core Exercises Belly Breathing vs. Chest Breathing Wellness/Green Smoothie Eat Protein and Veggies w/ Each Meal Mobility Work – Foam Roll, Tennis Ball, Stretch Take an Adrenal Supplement Go to the Gym Switch From Coffee to Tea Sleep 8-10 hours per night

The Tiny Organ in the Body Responsible For Pain, Energy, Mood, and Weight Gain THE ADRENALS

http://www.drchristianmcarroll.com/adrenal-quiz-testing/

What are the Best Ways of Balancing the SPINE? MUSCLES MOVE BONES

Structural 7 in 7 minutes DNS Triple Flexion Reflex Points Dead Bug x 12 Bird Dog x 12 Curl Up x 12 Side Plank/Bridge (Hold for 1 min) Single Leg Deadlift Glute Bridge

DEMO

Mind Hacking Requirements More Focus Better Concentration Less Brain Fog and Heavy Feeling Less Anxiety, Worry, Nervousness Stress Management

80/20 Habits for Mind and Spirit Prayer Meditate 10 Things your Grateful For 3 Month Vision FAST Technique 10 Ideas per day Cut out “Emotional Vampires” Hang Out ONLY with People who Love and Support You 10 pages of a good book Forgive Give Back Family Dinners Thurbrosday Go to a Regular Spiritual Service

3 Biggest Stresses?

DEMO

2 Minute Stress Release Technique

ACTIONABLE TAKE AWAYS *Be AWARE of your habits – 80/20 Analysis - upgrade or eliminate as needed *Everyday carry the question, “How can I improve 1% today?” What if your mind and body were 36x better in just one year? What would you do with the one life you have?

3 Most Powerful Things I Can Share With You If You Can’t Remember Dr 3 Most Powerful Things I Can Share With You If You Can’t Remember Dr. Carroll Adrenal Quiz – Take Adrenal Supplement Based on Your Score. Retake the Quiz Every Month until you are in the Green and Well! 2. The Seven Critical Exercises For Your Spine – 3. F.A.S.T Technique for Clearing Stress and Renewing Your Mind

The End – Thank You. For Notes & Adrenals go to: www The End – Thank You! For Notes & Adrenals go to: www.drchristianmcarroll.com