Superhuman by Habit, Book Summary–JackNotes

JackNotes summarizes books, classes, speeches & knowledge.

Notes from Superhuman by Habit, Tynan

Health Habits

Eating Healthy Food

  • Replace bad food – refined sugars and grain – with new foods
  • Eat more foods that you like, even if they’re not the healthiest. Replacing French fries with plain kale will be tough, but replacing them with baked sweet potatoes is pretty easy
  • When you enter the maintenance phase, allow yourself to eat unhealthy food under certain circumstances. For example: “100% healthy eating while at home, eat whatever is convenient while traveling.”
  • Plan every one of your meals in advance. Have a default meal for breakfast, lunch, and dinner for which you always have ingredients on hand

Good Sleep

  • Buy a sleep mask and earplugs
  • Rather than regulate your wake up time, regulate your bedtime
  • Go to sleep nine hours before your alarm time. If you find that you are consistently sleeping until the alarm goes off, move your bedtime back even further
  • Set a strict screens-off time one or two hours prior to your bedtime
  • Record how much sleep you get every day

Meditation

  • Just sit for five minutes in a quiet space, close your eyes, and focus on your breath
  • When you notice that your mind starts thinking about something else, refocus on your breath
  • The loading period for meditating is approximately two months

Working Out

  • Work out three days a week, doing three exercises each day
  • Don’t jump from plan to plan, without giving any one the time it needs to get results
JackNotes

Attitude Books & E-Books Clever Hacks Experience Health and Wellness Wisdom and Cleverness

Texans Jack & Dodie View All →

Raised in San Antonio, Jack Dennis’ early experiences were as a newspaper reporter and private investigator. With a Texas State University bachelor’s degree, Jack studied journalism, education and psychology. He was the founding vice-president of Sigma Delta Chi, the Association of Professional Journalists at the University. Jack has received numerous awards, including Investigative Reporter of the Year from Rocky Mountain Press Association, David Ashworth Community Award, and Leadership in Management.
Some of the people and groups Jack has interviewed include:
Music
Elvis Presley, Merle Haggard, George Jones, Willie Nelson, B.B. King, George Strait, Roy Orbison, Justin Timberlake, Steven Tyler, Freddie Mercury, Kenny Rogers, Kenny Loggins, Jackson Browne, Steve Wariner, Tanya Tucker, Scotty Moore, Fats Domino, Patty Page, Tommy Roe, Emmy Lou Harris, Johnny Rivers, Charly McClain, Kinky Friedman, John McFee, Guy Allison & Patrick Simmons (Doobie Brothers) , Randy Bachman (BTO), Jim Messina, Todd Rundgren, Alvin Lee, Gary Puckett, The Ventures, Freddy Cannon, Augie Meyer, Christopher Cross, Whiskey Myers, Sha Na Na (John “Bowzer” Baumann), Flash Cadillac, Jerry Scheff, John Wilkinson, Darrell McCall, and more.
Politicians & News
George W. Bush, Bill Clinton, Jimmy Carter, Lady Bird Johnson, Greg Abbott, Rudolph Giuliani, Larry King, Jack Anderson, Tom Bradley, Connie Mack, and more.
Actors
Clint Eastwood, Mike Myers, Taylor Lautner, Cameron Diaz, Jerry Lewis, Eddie Murphy, Antonio Banderas, Julie Andrews, Selena Gomez, Tippi Hedren, James Earl Jones, James Woods, Jim Nabors, Martha Raye, Rosalind Russell, June Lockhart, John Cleese, Eric Idle, Howie Mandel, Meg Ryan, Cheri Oteri, Amy Poehler, Maya Rudolph, James Drury, Melanie Griffith, Nathan Lane, Alan Thicke, Lou Diamond Phillips, Clint Howard, Tony Sirico, Cesar Romero, Michael Berryman, Tracy Scoggins, William Windom, Warren Stevens and more.
Space Explorers
Buzz Aldrin, Alan Bean, Wally Schirra, Dave Scott, Gene Cernan, Walt Cunningham, Scott Carpenter, Gene Kranz (NASA Flight Director), Ed Mitchell, Richard Gordon, Bruce McCandless, Vanentina Treshkova (first woman in space, Russia), Alex Leonov (first man to walk in space, Russian), Al Worden, Dee O’Hara (nurse to astronauts) and more.
Sports: Joe Torre, Roger Staubach, Bob Hayes, Billie Jean King, Manuela Maleeva, Drew Pearson, Bob Lilly, Tim Duncan, David Robinson, George Gervin, Tony Parker, Shannon Miller, Cathy Rigby, Bruce Bowen, Wade Boggs, Fernando Valenzuela, Bernie Kosar, Dale Murphy, Jim Abbott, Dick Bartell, Mike Schmidt, Dan Pastorini and more.
Notables
May Pang, Bob Eubanks, Vernon Presley, Vester Presley, Charlie Hodge, Joe Esposito, Rick Stanley (Elvis’ step-brother, Harold Lloyd (Elvis’ first cousin), Doyle Brunson, Kara Peller, Hank Meijer, Norman Brinkler, Stanley Marcus, Jerry King, Mac King, Nathan Burton, Zach Anner, Louie Anderson, Owen Benjamin, Steve Byrne and more.

As head of Facilities for a major retailer (H-E-B Food/Drugs) for 20 years, Jack co-founded Professional Retail Store Maintenance Association (PRSM) and was elected President to establish PRSM magazine. Jack is a writer, speaker, golf-concierge and happiness coach. He has researched and studied happiness for over 40 years.
Jack was a prolific writer for Examiner.com, with over 1,900 articles written in six years. His articles and stories have appeared in AXS Entertainment, The ROWDY Country Music, Memphis Flash, and numerous magazines.

He is author of “Miracles of Justice,” a true courtroom drama novel about social injustice and miracles.

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