Healthy Habits To Stay Optimized

Sleep

Sleep cycles are 1.5 hr in length, so sleep for 6, 7.5, or 9 hrs.

  • Count backwards from when you want to wake by those cycles to know when to go to sleep.

  • Shut off electronics 1-2 hours before sleep to allow the brain to relax.

  • Cut out caffeine 10 hours before bed and large meals and alcohol 3 hours before bed.

  • Try to eliminate as much light as possible in your bedroom.

Hydration

  • Try to consume about half of your body weight in ounces of water per day (i.e., 150 lbs / 2 = 75 ounces of water a day)

  • Make the water more enjoyable by adding mint leaves, lemon, strawberries, salt, etc.

  • Ensure you get enough electrolytes as water alone is not enough to hydrate.

Exercise

Exercise for 30 minutes a day has huge benefits and should be the bare minimum.

Find something you enjoy that makes you sweat and breathe heavy, and do it a few times a week.

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Nutrition

  • Buy your groceries from the outside aisles only (fresh meats and veggies).

  • Keep your plate colorful. Veggies with each meal.

  • Increase your protein intake. It is a powerful macronutrient that reduces hunger and builds muscle mass.

  • Replace sugary drinks with sparkling water.

Start Optimizing Your Life

Before you can really do good, you have to feel good.