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I read 50 books on health optimization so you don't have to.
Here are 15 ways to optimize your health without a 4 hour morning routine.
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Here are 15 ways to optimize your health without a 4 hour morning routine.
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If you did all the magic routines that gurus teach....you'd sleep 22 hours a day and cold shower for the other 2.
Here is a no bullshit approach to maximizing your day.
Here is a no bullshit approach to maximizing your day.
1. MOVE
The single most important thing when it comes to maintaining weight and avoiding injury is simply movement.
You are not meant to sit for 8 hours a day and then sit some more.
You NEED to be getting 10k steps a day or everything else suffers.
The single most important thing when it comes to maintaining weight and avoiding injury is simply movement.
You are not meant to sit for 8 hours a day and then sit some more.
You NEED to be getting 10k steps a day or everything else suffers.
2. SUNLIGHT
There's no magic here. Get sunlight into your eyes before 9:30am and also between 3-6pm.
This will keep your Circadian Rhythm on point, which impacts everything.
Wear amber glasses and avoid bright lights after sunset. You will sleep easier and deeper.
There's no magic here. Get sunlight into your eyes before 9:30am and also between 3-6pm.
This will keep your Circadian Rhythm on point, which impacts everything.
Wear amber glasses and avoid bright lights after sunset. You will sleep easier and deeper.
3. WEIGHTS
Absolute minimum is 2x per week.
Anything between 6-20 reps will be effective if the load is near failure by the end of the set.
Always be increasing weight, reps, or sets over time.
Muscle is ESSENTIAL to cutting, maintaining, bulking, and longevity.
Absolute minimum is 2x per week.
Anything between 6-20 reps will be effective if the load is near failure by the end of the set.
Always be increasing weight, reps, or sets over time.
Muscle is ESSENTIAL to cutting, maintaining, bulking, and longevity.
4. CARDIO
Not required for body comp or weight loss if you are hitting your 10k steps, although you can derive brain and heart health benefits from this.
1-2x per week, 10-30 minutes.
Get your heart rate up, 120-150 is effective.
Not required for body comp or weight loss if you are hitting your 10k steps, although you can derive brain and heart health benefits from this.
1-2x per week, 10-30 minutes.
Get your heart rate up, 120-150 is effective.
Do whatever you want, just get the heart rate up.
HIIT is fine too, I enjoy this because its not as boring...BUT intensive HIIT can detract from your weight training.
I use a rower and HR strap to track performance. I just like numbers.
HIIT is fine too, I enjoy this because its not as boring...BUT intensive HIIT can detract from your weight training.
I use a rower and HR strap to track performance. I just like numbers.
5. PROTEIN
This is the first step in getting your nutrition right.
It helps with exercise, muscle, and SATIETY.
Get 0.8 grams per lb of bodyweight and spread it throughout the day.
This will help you stay lean as it keeps you full and helps you preserve/build muscle.
This is the first step in getting your nutrition right.
It helps with exercise, muscle, and SATIETY.
Get 0.8 grams per lb of bodyweight and spread it throughout the day.
This will help you stay lean as it keeps you full and helps you preserve/build muscle.
6. FIBER
Aim for 14 grams per 1000 calories
It will keep you regular and the health benefits from vegetables are enormous.
Eat vegetables with every meal and keep them variable, don't go crazy with specifics. This will also keep you feeling full.
Aim for 14 grams per 1000 calories
It will keep you regular and the health benefits from vegetables are enormous.
Eat vegetables with every meal and keep them variable, don't go crazy with specifics. This will also keep you feeling full.
Fruits and Vegetable intake is highly correlated with decreased risk of mortality.
I also would argue that the people who claim insane benefits from going vegan would be getting the same benefits if they kept meat in and consumed the same amount of veggies.
I also would argue that the people who claim insane benefits from going vegan would be getting the same benefits if they kept meat in and consumed the same amount of veggies.
7. MACROS:
Distribution of fats vs carbs is not as important when you control for calories and protein.
If you are lifting more and looking for performance lean more towards carbs, but do what you prefer.
Distribution of fats vs carbs is not as important when you control for calories and protein.
If you are lifting more and looking for performance lean more towards carbs, but do what you prefer.
8. FATS
Dietary fat is extremely important for hormone health.
Olive oil, coconut oil, meat, eggs, nuts, seeds are all fine here.
You do not need to eat clean food 24/7, if you have a guilty pleasure enjoy it. 80/20 rule.
Dietary fat is extremely important for hormone health.
Olive oil, coconut oil, meat, eggs, nuts, seeds are all fine here.
You do not need to eat clean food 24/7, if you have a guilty pleasure enjoy it. 80/20 rule.
9. CARBS
Your energy and satiety will thank you if you stay away from added sugar...but it won't kill you. Work it in if you enjoy it.
Aim for complex carbs. Fruit is fine. Oatmeal, rice, potatoes, whole wheat bread is fine too.
For intense exercise, you want carbs.
Your energy and satiety will thank you if you stay away from added sugar...but it won't kill you. Work it in if you enjoy it.
Aim for complex carbs. Fruit is fine. Oatmeal, rice, potatoes, whole wheat bread is fine too.
For intense exercise, you want carbs.
10. NUTRIENT TIMING
Not that important.
If you feel good fasting, go for it.
Ideally your protein is consistent throughout the day.
High carbs will make you tired, save it for dinner.
Avoid fat & fiber around workout time.
Not that important.
If you feel good fasting, go for it.
Ideally your protein is consistent throughout the day.
High carbs will make you tired, save it for dinner.
Avoid fat & fiber around workout time.
11. MEAL HYGIENE
Chew your food! 20-30 chews per bite.
It should be like oatmeal when you swallow.
Take your time. Breathe. Parasympathetic = optimal digestion.
Chew your food! 20-30 chews per bite.
It should be like oatmeal when you swallow.
Take your time. Breathe. Parasympathetic = optimal digestion.
12. CAFFEINE
Aim for 200-300 mg per day max. Cut it off by Noon.
This will help your sleep and keep you out of a Sympathetic State.
You want to be parasympathetic pretty much all day outside of your exercise.
Aim for 200-300 mg per day max. Cut it off by Noon.
This will help your sleep and keep you out of a Sympathetic State.
You want to be parasympathetic pretty much all day outside of your exercise.
13. BREATHE
Nasal only. This is good for so many different functions.
Slow it down and try to implement a couple practices throughout the day.
Most basic: 4s in, 7s hold, 8s out.
You can go very deep in breathwork...DM me for more.
Nasal only. This is good for so many different functions.
Slow it down and try to implement a couple practices throughout the day.
Most basic: 4s in, 7s hold, 8s out.
You can go very deep in breathwork...DM me for more.
14. SLEEP
-No bright light after sunset.
-Electronics away from the bed.
-Completely black, cold room (use a face mask if needed).
-Tape your mouth shut if you mouth breathe.
-White noise.
-Breathwork/meditation to wind down.
-No food or exercise close to bed time.
-No bright light after sunset.
-Electronics away from the bed.
-Completely black, cold room (use a face mask if needed).
-Tape your mouth shut if you mouth breathe.
-White noise.
-Breathwork/meditation to wind down.
-No food or exercise close to bed time.
15. SUPPLEMENTS (If you're ignoring everything above, don't bother.)
-Creatine
-Fish Oil
-Caffeine (see above)
-Zinc
-Magnesium
-Vitamin D
-Protein Powder (to hit your number after food)
-Multivitamin (good insurance for micros)
-Creatine
-Fish Oil
-Caffeine (see above)
-Zinc
-Magnesium
-Vitamin D
-Protein Powder (to hit your number after food)
-Multivitamin (good insurance for micros)
Multivitamin is individual based.
Track your food in Cronometer and see what you're deficient in.
If you want to go deep get DNA testing, look into your SNPs and get bloodwork to see if you are lacking anywhere.
For more follow the expert
@Grimhood
Track your food in Cronometer and see what you're deficient in.
If you want to go deep get DNA testing, look into your SNPs and get bloodwork to see if you are lacking anywhere.
For more follow the expert
@Grimhood
That's a wrap.
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Check out DataFit for free content and a community of like minded individuals for more! http://facebook.com/groups/datafit
