Eat the same time every day
Being consistent in meal timings set your clock well with an anticipatory effect and are a great signal for the body's alternation of calmness-alertness.
Zone 2 Cardio
Zone 2 is any steady state, easy exercise usually done for 45-90 minutes in one go. Things like jogging, cycling, or swimming.
Your goal should be at least 2 hours a week to not face any cardiovascular health decline.
Resistance training
Resistance training is any type of exercise that involves pushing, pulling, or lifting a resistance, such as body weight, bands, weights, rocks, or logs. It is used to build strength, endurance, and muscle size.
You need at least 2-3x of resistance training per week.
Don't eat within the first hour of waking up
Delaying breakfast for just one hour allows for the steady increase in healthy, morning cortisol to keep you sharp throughout the day.
Get sunlight in the first 30-60 minutes after waking
This is not just a sleep tool. Morning sunlight has a direct influence on hormones, how you feel, and how you perform.
Get cold exposure
Cold showers are fine but not much studies have been done on them. Most of the research is on cold immersion. In both cases, try to get 11 minutes a week.
It increases metabolism, motivation, mental toughness, recovery, and more.
How cold? it needs to be uncomfortable.
Get enough Sleep
You learn information and process emotions during sleep. Your health drops within 1-2 days of not getting enough sleep and it gets worse if you’re chronically sleep deprived.
Use the Sauna
Regular exposure to sauna decreases mortality and can increase growth hormone by up to 16%.
For general health, do it 3x a week for one hour total. Timing: after workout and later in the day
Quit smoking
It’s not good. Cigarettes and vape included. If you want to stop, you may benefit from cold showers, exercise, or hypnosis. Some people also benefit from a 1 week fast. it’s worth a try. You can do regular 1 week fasts whenever you feel like it and you’ll notice some differences.
Do a blood test 2-4 times a year
A blood test can tell you about your hormones, metabolic factors, and other aspects that profoundly impact your wellbeing. It can also tell you whether or not your levels of something are high or low or within range. With the advent of modern DNA tests, you can also get insight into what your biological age is and compare that to your chronological age.
DEXA scans
A DEXA scan is an x-ray that measures body fat, bone density, muscle mass, and visceral fat. It’s much more accurate than smart scales you find at gyms or diet centers.
These are expensive though. Ideally, you need to do it once a year. But even doing it once can give you a lot of insights.
Set clear health goals
This is know as Backcasting. Take the time to set your fitness and mobility goals for when you’re old. Do you want to run a mile? Pick up your grandkids? Walk without support? Choose what you would like to do.
Based on that, set up a program that makes you able to do it. If at 90 you run a mile, then at 80 you should be able to run 2 miles, at 36, you should be able to do 26 miles. Just an example.
Don't talk about diet until you can deadlift your bodyweight for 10 reps
Most conversations about which diet is ‘optimal’ are useless before a certain baseline level of fitness. Peter attia recommends this as a general rule and believes that diet variations are tiny relative to exercise stimuli.
Avoid Processed Foods
The science is clear on this. Sugars, simple carbs, etc. are not good for your body in the short and long-term.
Eat Fiber
The science is clear on this. Sugars, simple carbs, etc. are not good for your body in the short and long-term.
Sulforaphane
This is one of the most important micronutrients for longevity. You can get it from broccoli, broccoli sprouts, brussel sprouts, and cauliflower.
• Foundation for proper fluid intake per day = bodyweight/2 (in ounces)
• Artificial sweeteners fail to curb the appetite for sugar because they work on the tongue to recognize sweetness but do not activate sensors in the gut which satisfy the craving
Water
Use a water filtration system that removes impurities such as chlorine, lead, and other contaminants. Also consider adding minerals such as magnesium, potassium, and sodium to your water to support nerve cell function.
Alkaline water is slightly better but 99% of people don’t need it
Check how much fluoride you have in your tap water. It can negatively impact thyroid hormone. Research about the water analysis at your zipe code. You can just google “water analysis at X zip code” and find the answer. Fluoride needs to be lower than even at 0.5mg/mL
Breathing
Nasal breathing is the most efficient way to breathe. When you breathe through your nose, the air is filtered, humidified, and warmed before it reaches your lungs. The nose also produces nitric oxide, which is a vasodilator that helps to increase blood flow and oxygen delivery to the tissues of the body, including the brain.
Breathe through your nose. Take deeper, less frequent breaths.
Avoid toxins
Carbon dioxide depletes the amount of oxygen delivered to the tissues of the body.
- Be mindful of the products you use in your home, such as cleaning supplies, personal care products, and even furniture. Look for products that are labeled as non-toxic or eco-friendly.
- Avoid exposure to secondhand smoke, which contains many harmful toxins.
- Reduce your exposure to air pollution by avoiding high-traffic areas during rush hour and using air filters in your home.
- Try to reduce your exposure to plastics and other synthetic materials, which can contain harmful chemicals.
Intermittent fasting
Walk after eating
Walks accelerate metabolism, improve nutrient utilization and digestion. This also helps you avoid any gastric issues or grogginess after heavy meals.
You don’t need more than 5-10 minute walk
Ideal window
The 8-hour feeding window was created by accident. You don’t have to stick it. For the sake of convenience, most people should aim for an 8-10 hour feeding window.
If you want to limit it to 8 hours, commit to 6 or 7 as a margin of error.
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