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.

Sleep 8 Hours at Night

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.

Move

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 Smoke

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.

Eat Real Foods

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.

Don’t Drink Too Much

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.

Enjoy Nature

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.

Avoid Using Supplements

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.

Call Your Friends

Over the past few years, there has been an ever-increasing obsession with biohacking and life extension: FDA-approved studies to see if metformin, a drug historically used to treat Type 2 diabetes, can slow aging. A supplement called Basis, which purports to extend life and is backed by multiple Nobel Prize-winning scientists.

Sleep 8 Hours at Night

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8 Hours Of Sleep

Sleep

Getting eight hours of sleep a night