How To Live Longer Than 99% Of Humanity.

0:00 hi friends today we're going to talk about the three power laws of Health we are going to accomplish in the next 5 minutes the basic health habits that are going to make you feel the best you've ever done I'm not going to get into the scientific details I'm just going to tell you what to do and you're going to do them because you know what you know they work let's start number one you're going to reframe your identity that you are a professional sleeper that means you're not going to sleep when it's convenient or when your show is done or when you're finished playing with your friends you are going to set a bedtime and meet that bedtime every single day and you're going to follow some health habits so there's five things I want you to do number one is eat earlier and lighter in the day so for example if your bedtime is at 10: p.m. have your

0:45 last meal of the day at 8:00 p.m. and then try 700 and then 600 and then 5 and try pushing it back earlier and earlier and watch your sleep improve find your right timing but you will learn that the earlier and lighter you eat the better you will sleep number two is you need to have a wind down routine which means your body needs to be physically ready to sleep you can't just work up until the last minute lay your head on the pillow and expect great sleep the body needs to adjust itself from an aroused high energy ambitious State whether you're socializing or working to a calm down ready to sleep space now you can fill this hour with your wind down routine is going to be 1 hour from your bad time you can fill it with a breath

1:32 work meditation reading a book going for a walk but you need to be in a relaxed calm State screens off getting your body ready number three is the lighting in your environment matters a lot so turn off screens uh I have a red light bulb in my house and a lamp we just have red light in the house it's amazingly effective at calming things down and making everyone very tired number four is cons consistency matters a lot your body loves routine so if your bedtime is at 10: p.m. try to be in bed every night plus or minus 30 minutes no more when you deviate the body gets confused and you're not going to have as good of sleep number five is avoid stimulants

2:18 for example like caffeine so if you go to bed at 10: be mindful you may want to have your last couple coffee before noon or so so by the time your bedtime arrives you're good to go all right so this this is the first one this is the most important one sleep is your number one life priority when you feel well you're going to want to also exercise which you also know from life experience when you exercise you feel great so now you're going to start an exercise protocol if you haven't already and you're going to do two simple things every day do 30 minutes of exercise and that can be something like swimming running biking hiking it could be strength training that's a basic starting point now of course we'll jump into more advanced things in other videos but it's

3:03 really establishing the basics and then two is you want to be moving throughout the day so for example every 20 30 minutes or so I get up from my desk whether I'm standing or sitting I'll stretch or I'll do a little exercise I'll go for a little walk but moving throughout the day there's an infinite rabbit hole on what to do for exercise and that's great and we're going to cover it yes also the daily practice of being active in both an activ and throughout the day is the power law of activity all right number three is Diet now this is the most complicated of them all because I guess I speak from personal experience is food is a place we go to self soothe and it's also a source of addiction and all sorts of

3:50 emotional problems I have been there and I know how complicated food is I was trapped and so the reason why it's number three is because if you get if you're well rested and you exercise we all know the feeling we have of wanting to eat well so it's nice to have those two pillars in place versus if you're not well rested and you're not exercised it's so much easier to be naughty number one is try to never rely upon your willpower so if you have a particular risk Zone let's just say it's 7 pmu that's exposed to let's just call it cookies you know decide you are a person that does not eat cookies at 7:00 p.m. because if you wait to make the decision at that moment you will certainly eat

4:37 the cookie now that was true for me so never put yourself in a situation where you're relying upon your willpower build systems and make commitments ahead of time okay now number two is trying to avoid ere eing now I'll tell you from my personal experience this is impossibly hard to do of course any one of us can say it but we all know that like we just can't control ourselves in those moments so I did something where I fired evening bran this is the version of me from 5:00 p.m. to 10: p.m. who would unquestionably overeat no matter what every single day I had to fire him I had to basically make a rule of my existence that I as a human do not consume food

5:23 between 5:00 p.m. and 10: p.m. no matter what I say that's the kind of extreme I had to go to to control my overeating habits now I think a lot of us probably share similar behavioral profiles so this solution may not work for you but the point is we this is a struggle it's real and so the invitation is for each one of us to try to find a system for me it was just saying I never trust myself to make the right decision in that moment and so systems far exceed willpower in addition to avoiding bad foods also I want you to avoid smoking and excessive alcohol okay number three is a Mediterranean like Diet uh you want to try to have you know healthy fats

6:09 healthy proteins trying to generally be on the right track is good enough you don't need to wrestle over every calorie and every Macco it it just there's diminishing return we live in a society where health is impossibly hard controlling our own personal behaviors is impossibly hard now I know I have felt hopeless and helpless my entire life in this regard just until the past few years where I actually have the systems now in this video I don't expect this to solve things for you in fact you know what tonight or maybe right now during this video maybe you're eating junk food that's okay I understand the point is we're building a community we're trying to change the Norms where being healthy

6:56 is the right way to live you're not going to feel pressure to do these self-destructive behaviors and there's power in you and me making these very small decisions so if it helps you in your moment of Torment when you're sitting there deciding do you do it or do you not do it for the team do it for all of us because if you do it others will do it and we know this when we cave we weaken the entire system wherever you're at no matter what your circumstances are we can do this these health habits will make you the happiest healthiest person you've ever been let's first master the basics and then we get to play with all the cool new things we'll discover

7:41 together don't do it don't do it I'm telling you don't do it