Everyone has heard the phrase "healthy mind in a healthy body". Here are 20 steps to optimize the performance of your mind and transform your body into an invincible tool to perform manly work. Let's start with the brain. This is a muscle like your biceps, yet most men spend more time on bicep curls than on keeping their brains nimble and agile. 1) Learn at least two new brain orientated skills every year. For example, play the guitar and learn a new language. If you prefer smaller goals, aim to learn 12 minor skills per year such as learning how to whistle with your fingers, how to do CPR, or learn how to play chess. 2) Make reading a daily habit to which you stick religiously. You can read fiction or non-fiction, but it must be a book (physical or on an ereader). This means that reading news on your phone does not count. 3) Commit 15 minutes per day to writing. Writing is formalized thinking and if you are a powerful writer, you will have the world at your feet. The pen is mightier than the sword. Start by writing your lifestyle story. You can also keep a journal. You can even write your own short stories or poetry. 4) Listen to music and sing out loud. Force yourself to memorise the words and commit to learning all the lyrics of at least one song per week. 5) Study the life work of great men and women such as Churchill, Einstein, Marcus Aurelius and Roosevelt. 6) Learn how to cook. This forces your brain to follow a recipe step by step and you get to eat the product of your labour. 7) Play brain games such as sodoku and crossword puzzles. You can also look at online brain games such as Lumosity. 8) Take an online course in a field outside of your normal field of interest. For example, if you love sports, take a course in ancient history. 9) Don't use your calculator to do daily maths such as working out the tip on your restaurant bill. 10) Learn a new word every day - become a cunning linguist. Now we move into the body. 11) Every day you should eat at least one meal with superfoods. Superfoods include olive oil, olives, berries, green leafy vegetables (like kale and spinach), fish, free range eggs, free range meat, dark chocolate, avocado, almonds, walnuts, seeds and roots. 12) Focus on eating foods that are good for your gut such as fiber, pickles, onion, raw garlic, leek, asparagus and ginger. 13) Avoid foods that cause inflammation such as gluten, dairy and soy. Stay away from processed foods like cookies, breakfast cereals, tinned vegetables, pies, bacon, sausages, microwave meals and cakes. 14) Drink clean filtered water and stay away from milk, soda and fruit juices. 15) Get moving. If you don't like to run then commit to walking at least 4 times a week. 16) Take the stairs instead of the elevator. 17) Strengthen your core by doing at least 100 sit ups every day. 18) Do weights twice a week. 19) Have a daily stretching routine. 20) Have a specific exercise routine where you work up a sweat and do this three times a week. You can let your imagination run wild. My final bonus tip is get plenty of sleep. Men who sleep 5 hours per night have significantly smaller testicles than men who sleep 7-8 hours. Men who sleep 5 hours per night have the same testosterone levels as men 10 years their senior - enough said!