A Playbook for Life

by Zach Bruno
lifeprinciples

A series of principles I follow as my operating system for life.

Eat

  • Eat mainly plants and animals
  • 1g of protein per ideal bodyweight
  • No alcohol, drugs, or caffeine
  • One 24-hour fast weekly

Train

  • Walk 10,000 steps daily minimum
  • Lift 3x/week (compound movements)
  • Jog 3x/week for 30-60 minutes
  • Sprint 1x/week (all out effort)

Sleep

  • 7-8 hours quality sleep
  • Consistent sleep and wake time
  • 10-minutes sunlight upon waking
  • Deep breathing before sleeping

Work

  • Set meaningful goals
  • Focus on the most important thing
  • Become the best at what you do
  • Show up every single day

Connect

  • Prioritize meaningful relationships
  • Give your full presence and attention
  • Listen deeply before responding
  • Express love and gratitude daily

Think

  • Read everyday
  • Write and express ideas
  • Learn from mistakes
  • Seek truth, ignore society
  • Be yourself and iterate

Avoid

  • Envy, resentment, self-pity
  • Intense ideology, toxic people
  • Shortcuts, overspending, debt, jail

Sample Day

  • Morning: Wake up, walk, eat breakfast, deep work
  • Afternoon: Train, eat lunch, walk, deep work
  • Evening: Eat dinner, relax, spend time with loved ones
  • Night: Go to bed, deep breathing, sleep

Sample Meals

  • Breakfast: 3 eggs + 3 egg whites, spinach, avocado
  • Lunch: 8oz protein, massive salad, olive oil
  • Dinner: 8oz protein, vegetables, small portion of rice