Health habits I know in my 40s that I wish I knew in my 20s
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Read this on Dango.coβ This year I'm turning 46, and while most people would think that's old, I feel like I'm just getting started. I look better, perform better, have more energy than I did in my 20s, and this is all while being a dad and husband, building a business, and growing a social media presence to millions of followers. I attribute all this to my health. Health is the ultimate form of compound interest. Even a 1% improvement means you get to have an extra 37x performance at the end of the year. So, in today's newsletter, I'd like to share with you health habits that can have a profound impact on your life. You ready? Let's go π₯ Health habits I know in my 40s that I wish I knew in my 20sI've divided these habits into the main pillars, which are:
Most likely, you are doing some of these habits, which in that case, I congratulate you. However, for those that you don't, look to implement at most 1-2 at a time. One of the best ways to track this is by using an app called HabitKit (no affiliation). Sleep1. Go to sleep and wake up at the same times every day. Your body works as a system, and you are the one who trains the system. The more that your body understands when it's supposed to sleep and when it's supposed to wake up, the more it will run as a machine as it's intended to. 2. Get light exposure in the critical times, which are in the morning and at sunset. Sunlight is the signal to your body indicating when it's time to be awake and when it's time to sleep. 3. Avoid bright lights when the sun goes down, especially blue light. This means to dim your lights or to only have a small portion on, so you can start training your body for when you intend to go to sleep. To optimize this, use red incandescent light bulbs to illuminate your home when you're about to go to sleep, or, if convenient, candlelight. 4. If you watch TV or use your phone at night, consider investing in a quality pair of blue light blockers. This blocks the blue light from entering your eyes, which helps you produce melatonin, inducing sleepiness. 5. Use the 3-2-1 method for a great night of sleep: Stop eating at least three to five hours before bedtime. Stop all liquids at least two hours before you go to sleep. And stop going on screens at least one hour before going to sleep. 6. When going to sleep, use your breath to relax your body and your brain gently. When I go to sleep, I take a deep breath in and as I breathe out, I intentionally relax my body and my head. I do this around 5x. You'll be surprised at how tense you are before going to bed, and this is a great routine to help you fall asleep faster. 7. Drink this tea 2 hours before going to bed for a great night of sleep:
8. About 1-2 hours before sleeping, take a hot shower or a hot bath. This forces your body to cool down, making it easier to sleep through the night. 9. Fix your environment for better sleep:
10. Become a nasal breather. Breathing through your mouth can disrupt your sleep by taking in too much oxygen, ruin your dental health, and contribute to sleep apnea. One way I've been able to transition from a mouth breather to a nasal breather has been using mouth tape. Nutrition1. Eat slowly. This helps you improve your hunger and appetite signals, giving your body time to communicate to your brain that you are full after eating a meal. 2. Eat to 80% fullness. The Japanese called us "Hara Hachi Bu," which means to stop eating at 80%. We were not meant to eat until the point we are stuffed. We want to leave a little space in between so we can feel more energetic, allow for better digestion, and also subconsciously cut our calorie intake. 3. Get at least 30+ grams of protein per meal. Each day, we should be aiming for at least 0.8 grams of protein per pound of body weight. Protein is the most thermogenic of all macronutrients. It is crucial to healthy aging. It also keeps us fuller for longer. 4. Get 90% of your calories from whole, single-ingredient, nutrient-dense sources, and 10% from whatever you want. This allows you to eat healthy while having some flexibility and fun. 5. Get 90% of your calories from these foods:
6. Drink more water. Aim for anywhere between 2 to 3 liters of water a day. Drink water first thing in the morning, and drink it before and after meals. Try to avoid drinking it with meals, as this can tend to speed up eating. 7. Eat according to your circadian rhythms. When you eat at the right times, you train your body to recognize when it should be hungry and when it shouldn't, while optimizing your health. I talked about it in a blog post you can find over here. 8. Get adequate fiber intake:
Getting your daily recommended amount of fiber helps you control blood sugar, lowers cholesterol, lowers risk of colon cancer, supports your gut health, and keeps you fuller longer. 9. Eat a high-protein breakfast at least 1-2 hours upon waking. This improves your satiety and can prevent night-time eating binges by regulating your hunger. 10. Set a hard stop for your final meal of the day. This should be at least 3 hours before you go to sleep, as it helps prevent nighttime binging and snacking. This usually happens when your willpower is at its lowest (which is at night). 11. Get light movement after eating a meal. A 15-30 minute walk or 10 bodyweight squats after you've finished a meal helps regulate your blood sugar, improves digestion, and leaves you feeling energetic after eating. Strength1. Every time you hit the gym, try to get a little bit stronger or do a little bit more volume. This is the most effective form of progressive overload, and it is crucial for building muscle and increasing strength. 2. Try to take your reps at least 1 to 2 reps before failure. This helps you build strength and muscle by subjecting you to mechanical stress while reducing the risk of injury and overtraining. 3. Optimize recovery. You build your muscles at rest, not during gym sessions. The best ways to recover are:
4. Cut exercise time by 33-50% by doing supersets. Supersets involve choosing two non-antagonistic exercises and performing them consecutively with little to no rest between them. Research shows that you can make the same gains while spending significantly less time in the gym. These are the main workouts we use in our Lean Body 90 program. 5. Walk every single day. The single most underrated exercise on the planet is walking. Even getting an extra 1,000 steps per day can decrease your risk of all-cause mortality. At the bare minimum, you should be getting at least 6,000 steps. On the higher end, aim for 10,000 to 15,000 steps. 6. Engage in at least one type of vigorous cardio per week. This can be sprints, high-intensity interval training, the Norwegian 4x4, or a sport you love. We want to stress our lungs and heart much like we do our muscles inside the gym. One of the best ways to achieve this is through intense cardio. 7. Work on your mobility daily. Lifting weights without working on your mobility is a recipe for remaining stiff for the rest of your life. Every day, do 1-2 of these mobility exercises to reverse the effects of sitting and stiffness:
8. Track your workouts. The single best improvement anyone can make that I don't see most people doing is tracking the reps and sets of their workouts. You can't get better if you are guessing every single time that you're hitting the gym. Through tracking, we are challenging ourselves to lift a little bit heavier and to do a little bit more volume. Here's the app I recommend for tracking (no affiliation): Strong.appβ 9. Keep your eyes fixed while lifting. When you keep your eyes fixed on one single point that's in front of you, preferably optimizing your neck posture, it allows you to concentrate better on the exercise the muscles are performing and also prevents any leakage of energy from darting your eyes in different directions. 10. Breathe the right way. When performing a compound movement, breathe and brace to create pressure and lift heavier weights. When performing an isolation movement, breathe in as you lower the weight and out as you lift it. Between sets, breathe in through the nose and out through the mouth to help you recover faster and lower your heart rate. Optimization1. Have your bloodwork checked every 6 to 12 months. You want to get these checked:
2. Sleep and recovery tracking. Using an Oura Ring, Whoop, or an Apple Watch, you want to be tracking things like:
3. Align with your circadian rhythms. This means optimizing your sleep, eating at the right times, working out at the right times, getting sunlight, and aligning your circadian rhythms, which is one of the best ways to optimize your health and body. 4. Avoid environmental toxins. Limit exposure to plastics, use air and water filters, opt for non-toxic cleaners, wash your produce, ventilate your home, avoid synthetic fragrances, and remove your shoes at the door to reduce exposure to environmental toxins. I talk about these in this article. 5. Floss daily. Studies show that people who never floss have a 30% increased risk of death compared to daily flossers. Flossing daily reduces gum disease and inflammation, which are associated with an increased risk of heart disease and other health issues. Healthy gums lower your risk of systemic illness. 6. Create a healthy mind using these practices:
High Performance is a HabitNow, depending on where you're starting from, you may look at the list like this and be overwhelmed and that's understandable. Truthfully, I have incorporated these for over 20 years. The best way to start? Choose one habit that will have a significant impact on your health and build from there. We overestimate what we can accomplish in a year, but underestimate what we can achieve over decades. Take your time with these. There's no rush. There's nowhere to get to. Play the long game of health, and your future self will thank you. Onward and upward. π - Dan When you're ready, here is 1 way I can help: 1. Promote yourself to 450,588+ subscribersβ by sponsoring this newsletter. βDisclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. β |
