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.