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8 Simple Tips to Live Longer and Healthier

Sleep 8 Hours at Night

Regardless of what the biohackers may tell you, you simply cannot nap or intermittently sleep your way to optimal health and functioning.

There are increasing marginal benefits to sleep, and hours seven through nine—the hours most people don’t get—are actually the most powerful.

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IDEA EXTRACTED FROM:

8 Simple Tips to Live Longer and Healthier

8 Simple Tips to Live Longer and Healthier

https://www.outsideonline.com/2173721/outside-guide-life-extension

outsideonline.com

8

Key Ideas

Move

Decades of studies show that just 30 minutes of moderate to intense daily physical activity lowers your risk for physiological diseases (like heart disease and cancer), as well as psychological ones (like anxiety and Alzheimer’s).

Exercise has also a potent anti-aging effect.

Eat Real Foods

Avoid stuff that comes wrapped in plastic. Foods that undergo ultra-processing tend to see much of their nutritional bounty stripped from them. Also, ultra-processed foods are much higher in energy density than foods made from fresh, whole ingredients.

A healthy diet is one rich in vegetables, whole grains, fish, and leaner meats with regular but not excessive consumption of fruits, nuts, and healthy oils.

Call Your Friends

Social connections are associated with reduced levels of the stress hormone cortisol, improved sleep quality, reduced risk of heart disease and stroke, slowed cognitive decline, lessened systemic inflammation, and improved immune function.

Avoid Using Supplements

Americans spend more than $30 billion every year on dietary supplements, yet the vast majority don’t work and may even cause harm.

There simply aren’t any supplements with sufficient evidence behind them to support their use in a person who doesn’t have a particular proven deficiency or need.

Sleep 8 Hours at Night

Regardless of what the biohackers may tell you, you simply cannot nap or intermittently sleep your way to optimal health and functioning.

There are increasing marginal benefits to sleep, and hours seven through nine—the hours most people don’t get—are actually the most powerful.

Enjoy Nature

Time in nature is an antidote to the ill effects of stress, prevents and in some cases even helps cure anxiety and depression, and enhances creativity. 

Don’t Smoke

Smoking is associated with dozens of types of cancer, as well as heart disease, dementia, and chronic obstructive pulmonary disease. 

According to the Centers for Disease Control and Prevention, your body literally starts repairing the damage caused by smoking within days of stopping.

Don’t Drink Too Much

Like smoking, excessive alcohol use is associated with a number of chronic diseases, such as liver cirrhosis, throat cancer, and cardiovascular disease. Drinking too much also impairs sleep and daily function. Moderation is key. 

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Questions to ask before trying biohacking
  • Is it scientifically sound?
  • Is it logically sound? (i.e. is there a sound explanation behind the tactic?)
  • Is the estimated cost (risk, money, time/energy) ...
Sleep Hygiene

Objective: Get plenty of restorative deep and REM sleep on a regular basis.

Key tactics

  • Measure the stages of your sleep
  • Block blue light 3-4 hours before sleep
  • Have your bedroom dark and humid
  • Wake at exactly the same time each morning
  • Evaluate things that seem to help or disrupt sleep.
Optimal nutrition

Objectives: Minimize insulin levels, maximize glucose disposal, optimize various growth factors towards things we want (e.g. muscle) and away from what we don’t want (e.g. cancer).

Key tactics:

  • Do not eat sugar in any form. Sugar is poison
  • Do not eat processed foods. Eat natural food instead
  • Do not eat cheap industrially-farmed animal products
  • Eat mostly plants
  • Eat organic when possible, especially when discussing animal products
  • Try keto diet.

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Pros of the Mediterranean Diet
Pros of the Mediterranean Diet
  • General Nutrition. It encourages a variety of nutrient-dense foods.
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Cons of the Mediterranean Diet
  • Cost. Some consumers do worry about the cost of including fish regularly.
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