Over the past two months, I’ve released five articles covering risk, diet, exercise, sleep and mental health. These articles lay the groundwork for future pieces and suggest baseline best practices for health and longevity.
You don’t have to sleep in a hyperbaric chamber or get young blood transfusions to live a long, healthy life. You just have to get a few things right. Simple habits and behaviors that, when adopted and sustained, can change the directory of your health.
Today I’m releasing the “one-pager” of the MVP free for download. Skimming this small list is a quick way to see what you are doing well and where you can improve. The one-pager’s contents (along with links to the full articles) is as follows:
Get yearly checkups and tests (BMP, lipid panel, etc.)
Avoid activities where you take on undue risk (motorcycle riding, drug use, etc.)
MVP Part II: Optimizing Intake
Don’t overeat
Limit (ideally block out entirely) sugar and refined carbohydrates
Establish a fasting practice (talk to your doctor first)
Drink water
MVP Part III: Optimizing Movement
Move frequently (at least every hour)
Get your heart rate up (aerobic activity) daily
Lift heavy weights (safely)
Stretch
Sleep ~7-8 hours per 24 hour period
Maintain a sleeping schedule (bedtime and waketime)
Get a good mattress
Your room should be cold, dark and quiet
No stomach sleeping
Limit exposure to blue light before bed (devices are a major culprit)
Avoid consumption of meals, alcohol, or stimulants before bed
MVP Part V: Optimizing Mental Health
Talk to someone (preferably a professional)
Choose good friends
Seek a constructive environment
Practice healthy habits (see above)
Meditate
Practice gratitude
Thank you for your support and feedback through this series. I have some interesting topics coming early next year so stay tuned!
If you’re new, you can click to learn more about me and the Pareto Principle.