Michael Kapla
@themichaelkapla
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Professional hockey player writing about holistic peak performance, mental mastery, and self-development.
Joined September 2021
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Andrew Huberman has been pivotal in my self-development over the past 2 years.
My performance as dad, professional hockey player, and a creator has skyrocketed after implementing his advice.
Here are the top 7 habits I learned from Dr. Huberman:
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You lack confidence because you don’t keep internal promises to yourself.
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1) NDSR
“Non-Sleep-Deep-Rest” is a mix between meditation and a nap.
It allows for deep recovery of the nervous system in 10-15 minutes.
I’ll hit a NDSR before games and after hard training sessions.
Here’s the video I use:
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7 habits to unf*ck your morning routine in only 18 minutes:
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The 7 best tips I've learned from
@hubermanlab
to optimze my energy, performance, and life:
1) NDSR
2) Sauna
3) Sun exposure
4) Cold Exposure
5) Delayed caffeine
6) Supplementation
7) Sleep optimization
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7) Supplementation
Our diet often lacks all the nutrients we need.
I supplement with:
- Magnesium L-threonate
- Vitamin D
- Omega 3 Fatty Acids
- Greens powder
- Mulitivitamin
All are Huberman improved.
All help me feel and perform at my best.
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Fall in love with your process.
You'll be doing it for years before you see results.
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You don't need more time.
You need fewer distractions.
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I'm 29.
2 years ago I didn't know what I wanted to do with my life after professional hockey.
Then I found Dan Koe & Dickie Bush sharing how to create a life of freedom through online business.
The 9 most powerful lessons that changed my life (and can change yours too):
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Do you see failure as the opposite of success or part of success?
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Clarity puts you ahead of 90%.
• Clear goals
• Clear vision
• Clear systems
Execution is easy when you know where you’re going & why.
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5) Delayed Caffeine
Don’t consume caffeine 90-120 minutes after waking.
Caffeine interferes with our natural ability to produce cortisol.
A crucial hormone to regulate our energy throughout the day.
This habit has been a game changer for how I feel throughout the day.
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Stop worrying about slow progress.
Start worrying about progress in the right direction.
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6) Sleep Optimization
Optimizing your sleep is crucial.
Here’s my favorite tips from Huberman:
- Wake & sleep at same time daily
- No screens or blue light after 8pm
- Sleep in cold + dark room (68F of lower)
If you want to be at your best, sleep your best.
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Dan Koe made $850K last year while working 4hrs/day.
But 97% SOLOPRENEURS don’t know how to maximise their output.
I’ve built a system that will turn you into a PRODUCTIVITY MACHINE.
Will save you 20+ hrs a week.
• Like
• Reply “Max”
(Must be following to DM)
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2) Sauna
Heat exposure:
- Increases mood
- Boosts stress response
- Improves cardiovascular health
Temperatures from 176-212 F 2-3x per week for 5-20 minutes brings maximum benefits.
Staying hydrated is crucial.
I drink water with electrolytes.
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You get rewarded in public for what you practice in private.
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4) Sun Exposure
Sunlight in the:
- Morning boosts energy
- Afternoon elevates mood & testosterone
- Evening reinforces sleep cycles and induces melatonin release.
I’ll step outside for 5-10 minutes to start my morning.
And here’s a gentle reminder to not stare at the sun.
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What's the best investment you've made on your health this year?
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Can you continue to work without seeing the results of your work?
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This is Bruce Lee.
The legendary martial artist, actor, and philosopher.
He died at the age of 32 but, his teachings continue to inspire millions to strive for personal mastery.
7 Quotes from Bruce Lee on Personal Mastery:
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3) Cold Exposure
1-5 minutes of cold:
- increases energy and focus
- builds resilience and grit
- boosts metabolism
11 minutes per week over 2-4 sessions is all you need for maximum exposure.
I start most of my days with a cold plunge or shower.
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One pattern I’ve noticed in happy people:
They maintain their physical, mental, & spiritual health.
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Life hack:
Assume you can learn something from everyone you meet.
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The real luxuries in life:
• High energy
• Mental clarity
• Quiet mornings
• Meaningful work
• Good night’s sleep
• Deep conversation
Look beyond material possessions to find fulfillment.
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You can beat 99% of people by:
• Eating clean
• Prioritizing sleep
• Celebrating wins
• Walking in nature
• Rarely drinking alcohol
• Not watching the news
• Taking ownership of failures
Winning is simple, but not easy.
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“I’ll do it tomorrow” is where your dreams go to die.
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Your mind is a muscle.
• Focus
• Discipline
• Perception
All can be trained.
Reshape your mind, reshape your reality.
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First digital $$$’s!
$200 from my family.
$2 from someone I don’t know.
It still feels good.
You have to start somewhere.
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Stop obsessing over your results.
Start obsessing over your craft.
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Success comes down to this:
Can you find focus in the age of distraction?
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Does burnout only happen if you aren't reaching your goals?
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Alex Hormozi has built his empire up from nothing — Twice.
Today he has a net worth of $100M.
11 game-changing lessons from Hormozi that completely transformed my mindset for entrepreneurial success:
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Don’t say: “I have to”
Instead say: “I get to”
Small perspective shift.
Big result.
Try it.
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100 years from now:
No one will remember your name.
Take a chance & and follow your dreams.
What is there to be afraid of?
You have nothing to lose.
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You don’t need therapy.
You need:
• Sunlight
• Stillness
• Movement
• Nutrient-dense food
• To log off social media
The quality of your human experience is heavily influenced by the actions you take.
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My biggest fear is staying in my comfort zone & not seeing what I’m capable of.
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As a kid I always dreamed of playing in the NHL.
In the back of my mind I always felt I had the chance to make it.
But there were so many times where it seemed impossible.
6 years ago I turned this dream into reality.
Here are 5 lessons I learned along the way.
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I’ve played in the NHL and sustained a 7+ year professional career.
I spent the last 10 years learning about personal development.
But I made a TON of mistakes.
If I were starting out my personal growth journey again, here’s what I'd do:
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Slow growth is better than no growth.
Small daily wins make all the difference.
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Stop fearing failure.
• Fail fast
• Fail hard
• Fail forward
Failing is another step toward success.
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Stop expecting quick results.
• Dan Koe
• Mr beast
• The Rock
• Joe Rogan
• Taylor swift
Have been building their brand for years.
Don’t compare your day 0 to someone else’s day 1000.
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In 2017, I signed my first NHL contract.
In 2018, I was lost, anxious, and depressed.
In 2019, I hit a turning point and have sustained a 7+ year hockey career, become a father, and built a creator business.
Here’s my story:
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62% of people have sleeping issues.
Here are 7 simple ways to fix your sleep for good (and 10x your productivity).
The Soothing Sleep Method:
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Your fear is an indication that you’re on the right path.
Don't let it hold you back.
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All your limits are self-imposed.
The beauty in this?
All your limits can be self-unimposed.
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How do you distinguish from the voice of intuition vs. the voice of the ego?
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Boring wins.
• Daily meditation can feel repetitive
• Eating the same foods can be mundane
• Doing the same workouts is monotonous
But "boring" habits lead to massive results.
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2 years ago I was lost.
But I discovered X and realized the power of the internet.
X has taught me more about myself in the last 12 months than any self-help book, course, or class.
8 lessons I’ve learned since 2022:
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Stop focusing on your weakness.
Start focusing on your strengths.
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Self-improvement is the gateway drug to spiritual development.
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Success:
What people think it looks like vs. what it actually looks like.
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Sometimes you’re only one hard workout away from a clear mind.
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@hubermanlab
1. Please RT if you enjoyed this thread.
2. Follow
@themichaelkapla
for more insights on mindset, health, and productivity.
Andrew Huberman has been pivotal in my self-development over the past 2 years.
My performance as dad, professional hockey player, and a creator has skyrocketed after implementing his advice.
Here are the top 7 habits I learned from Dr. Huberman:
94
835
7K
4
24
113
Success in 2024 comes down to this:
Can you focus in the age of distraction?
7 ways to build superhuman focus:
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9
111
Q1 of 2024 is almost complete.
And you've already given up on your goals.
How to crush your 12-month goal in 9 months:
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All the top creators:
• Dan Koe
• Sahil Bloom
• Dickie Bush
Have been building for years.
Not days, weeks, or months.
Zoom out and start playing long-term games.
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Harsh truth:
You current reality is a direct reflection of your current beliefs.
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What your mind resists the most is what you need to do the most.
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I’ve been a professional hockey player for 7 years — including my time in the NHL.
I've sustained my success by mastering the art of mindset.
7 lessons from hockey that have made me millions:
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A skill that will set you apart from 99%:
Delayed gratification.
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Want to outgrow 99%?
• Eat better
• Train better
• Sleep better
• Think better
Better inputs lead to better outputs.
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The biggest lie you’ve been sold?
Overnight success.
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95% of health is free.
• Sleep is free
• Nature is free
• Walking is free
• Sunlight is free
• Exercise is free
There are no excuses to not think, feel, and look good.
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Being selfish is the most selfless thing you can do.
Improve yourself with:
• Self-discipline
• Self-reflection
• Self-awareness
• Self-confidence
• Self-experimentation
Elevate yourself to elevate others around you.
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An elite mindset isn’t reserved only for the:
• Top athletes
• Military personal
• Best entrepreneurs
It’s available to you. Anytime and anywhere.
What are you doing to build yours?
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We’re at 500!
8 months of showing up every day.
If you’re with me on this journey,
Don’t give up.
You can do this!
See you at 1000.
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“Getting healthy is only for the wealthy”
• Yoga $0
• Nature $0
• Walking $0
• Breathwork $0
• Intermittent fasting $0
Be creative with what's available to you.
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When you’re in a rut build momentum.
Take minimum viable action by:
• Reading 1 page
• Writing 100 words
• Working out for 5 minutes
The smallest step forward can spark massive progress.
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I'm ready for the next step.
Time to grow as a creator.
I'm starting a newsletter.
Beehiiv or Convertkit or other?
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The creator economy is poised to double from $250B to $480B by 2028.
Leveraging my pro hockey career, I'm building my creator business to achieve financial freedom.
Here's my strategy and how you can join me:
1) Self-Educate
I’m building an offer around peak performance to…
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Harsh truth:
No one cares about you.
It’s up to you to make yourself:
• Happy
• Healthy
• Wealthy
No one will do that for you.
Life is a single player game.
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You don't want time & location freedom.
You want internal freedom.
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Here's my story:
• 29
• Married
• A new dad
• Professional hockey player
I still have time to:
• Read
• Meditate
• Build a brand
• Maintain friendships
• Work on my marriage
Trust me, you can do this.
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You don’t find peace by solving external problems.
You find peace by solving internal problems.
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Highest ROI activities for a creator:
• Writing
• Reading
• Meditating
• Working out
• Walking in nature
• Meaningful conversation
What would you add?
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It’s fine to feel like quitting.
It’s not fine to quit.
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True freedom isn’t:
• Time freedom
• Location freedom
• Financial freedom
It's being able to sit alone with your thoughts for 1 hour.
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How to be unstoppable:
Detach from the results with extreme ambition towards a goal.
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The best exercise for your mind:
Writing.
• Lost? Write
• Frustrated? Write
• Feeling stuck? Write
• Lacking clarity? Write
Writing is your ticket to a healthy mind.
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“I can’t afford to get healthy.”
• Sunlight
• Gratitude
• Movement
• Mindfulness
• Time in nature
All cost $0.
You have no excuses.
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I’m not a fan of result-based goals.
• Dollars
• Followers
• Goals and assists
Don’t outsource your value to the uncontrollable.
Focus on goals that you can control.
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Your perception is shaped by your beliefs.
Train your mind to see the best:
• What if everything works out?
• What if the best is yet to come?
• What if everything in life keeps getting better?
Optimism is a superpower for getting what you want in life.
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Self-mastery is the only game worth playing.
Find a path in:
• Fitness
• Business
• Relationships
And embrace the never ending growth.
This is the most rewarding journey you can take.
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Leave your phone at home.
• Find a cafe
• Chill out in a park
• Go on a hike in nature
Be alone with your thoughts.
Your mind needs rest from the constant stimulation.
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Focus less on extrinsic motivation.
Focus more on intrinsic motivation.
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