vicenna

"The wise man does not hoard his own treasures. The more he gives to others, the more he has for himself." – Lao Tzu.

"If one does not know to which port one is sailing, no wind is favorable." – Seneca.

"To seek pleasure as the ultimate goal, is to invite suffering." – Epicurus.

"Do not dwell in the past. Do not linger in the future. Concentrate the mind on the present moment." – Buddha.

How I found my purpose came down to two things:

First, my mom told me over and over again: "I don't care what you do honey, I love you. But whatever you do, do it well." So that's what I focused on. And I focused on it primarily on the daily timeframe. "How can I crush it today?" Results followed.

Second, I moved around a lot as a kid. We moved at least 8 times across 3 states by the time I was 16. I was usually the new kid everywhere we went. So to fit in as quickly as possible--or at least avoid being a total outcast loser--I learned what worked best: Be funny. Be of service.

"What keeps you living the longest is the number of relationships you've got. More than stopping smoking. More than going to the gym. More than changing your diet. The single biggest predictor is how many close friends you've got." – Chris Williamson.

"Loneliness can be as bad for people's health as smoking 15 cigarettes a day." – Former US Surgeon General, Dr. Vivek Murthy.

This is a hard section for me.

I sacrificed most of my relationships in service of crushing it at work. This topic is a big weakness of mine.

Make friends and find an intimate partner.

The most interesting people are the most interested in other people. Worry less about trying to be cool, and focus more on asking people cool questions.

And if you find yourself in an argument that feels like it's barreling toward disaster, consider saying: "You're right, makes sense." Now you may think you're not telling the truth, but that's not quite right. There's a 99% chance you missed something, even if it is only a small, minuscule detail. You still missed something.

So show some compassion and humility by admitting it, and you will have unlocked a world of opportunity that just my save you from ruining a relationship. In fact, you may even strengthen it.

"Sleep is probably the single most effective thing you can do to reset your brain and body health. Those who sleep less than 6 hours per night have a 200% increased risk of cardiovascular disease and a 30% increased risk of dementia. The shorter you sleep, the shorter you live." – Dr. Matthew Walker.

"Sleep is the most powerful performance enhancing drug on the planet." – Bryan Johnson.

Overlook Sleep at Your Peril

If you'd like to significantly increase the risk of cancer, cardiovascular diseases, neurodegenerative diseases, and mental health disorders, then not getting enough sleep--or just good sleep--is a great strategy.

Consequences of Poor Sleep and Lack of Sleep
Effects on Society

• Car Crashes: Sleep deprivation impairs reaction times and decision-making, contributing to thousands of car accidents annually. Studies estimate that drowsy driving causes up to 20% of fatal crashes in some regions.
• Workplace Accidents: Fatigue from lack of sleep increases errors and injuries in high-risk jobs like construction, healthcare, and manufacturing, costing billions in damages and lost productivity.
• Healthcare Burden: Chronic sleep deprivation drives up rates of obesity, diabetes, and heart disease, straining public health systems and increasing medical costs.
• Social Tension: Irritability and poor emotional regulation from sleep loss can strain relationships, increase conflict, and reduce community cohesion.

Effects on the Immune System

• Reduced Immune Response: Sleep is critical for producing cytokines, proteins that fight infection and inflammation. Less sleep means fewer cytokines, weakening your defense against viruses and bacteria.
• Slower Wound Healing: Lack of sleep impairs the body’s ability to repair itself, delaying recovery from injuries or infections.
• Increased Inflammation: Chronic sleep loss triggers higher levels of inflammatory markers (e.g., C-reactive protein), which can contribute to diseases like arthritis or diabetes.
• Higher Infection Risk: With a weakened immune system, you’re more susceptible to colds, flu, and other illnesses.

Effects on Hormones

• Testosterone: In men, sleep loss lowers testosterone levels, affecting muscle mass, libido, and energy. A single night of bad sleep can drop it by 10-15%.
• Cortisol (Stress Hormone): Sleep deprivation spikes cortisol levels, keeping you in a stressed, fight-or-flight state. This can lead to anxiety and burnout.
• Growth Hormone: Released during deep sleep, this hormone aids growth in kids and repair in adults. Lack of sleep cuts its production, slowing recovery and aging the body faster.
• Insulin: Poor sleep reduces insulin sensitivity, raising blood sugar levels and increasing the risk of type 2 diabetes.
• Thyroid Hormones: Chronic sleep deprivation can suppress thyroid function, slowing metabolism and energy production.

Effects on the Body

• Cognitive Impairment: Sleep deprivation reduces focus, memory, and decision-making ability. Reaction times slow, mimicking the effects of alcohol intoxication.
• Weight Gain: Lack of sleep disrupts appetite regulation, increasing cravings for high-calorie, sugary foods. It also slows metabolism.
• Muscle and Tissue Repair: Sleep is when the body repairs muscles, tissues, and cells. Without it, recovery slows, leading to fatigue and weakness.
• Increased Pain Sensitivity: Poor sleep lowers pain tolerance, making aches and chronic pain feel worse.
• Digestive Issues: Sleep deprivation can disrupt gut health, leading to problems like acid reflux or irregular bowel movements.

How to Get Better Sleep
Time

• Consistency is king. Try going to bed at the same time each night. Try getting up at the same time each morning.
• Your body will start to naturally combat insomnia by starting to crave sleep at your bedtime.

Light and Color

• Try to avoid bright lights starting at least one hour before going to bed.
• Try to avoid blue light during this time as well because it will stimulate you and make it harder to fall asleep.

Eating and Drinking Before Bedtime

• Try to stop eating and drinking at least one hour before going to bed.
• This will let your body focus on rest and relaxation--instead of digestion--which will improve sleep quality.
• This will also help reduce waking up to pee and interrupting sleep duration and quality.

Alcohol and Caffeine Before Bedtime

• Alcohol reduces REM (rapid eye movement) sleep, the restorative phase critical for memory and mood regulation.
• Alcohol relaxes throat muscles, worsening snoring or obstructive sleep apnea, which can cause repeated awakenings and oxygen deprivation during the night.
• Caffeine blocks adenosine receptors, a chemical that promotes sleepiness, making it harder to fall asleep and potentially delaying sleep by 30-60 minutes or more.
• Even if you fall asleep, caffeine decreases deep sleep (slow-wave sleep), leaving you feeling less rested and more fatigued the next day.
• Try to stop drinking alcohol at least two hours before going to bed. Try to stop drinking caffeine at least six hours before going to bed.

Energy State Before Bedtime

• Try to avoid jacking up your energy state starting at least one hour before going to bed. Otherwise, going to sleep will be far more challenging.
• Try to focus on activities that help calm you down and relax you.

Temperature

• Try to avoid overly warm conditions if possible because they will stimulate you and make it harder to fall asleep.
• Try to create a cooler environment around you before going to bed. Try to maintain this cooler environment while sleeping to maximize sleep quality.

Sound

• Try to avoid lots of loud or chaotic noises that stimulate you at least one hour before going to bed.
• Some people prefer little to no noise to maintain sleep quality. Some people prefer white noise. Find what works for you.

Jaw Relaxation

• Clenching of the jaw is a common contributor to insomnia.
• Try to catch yourself tensing up any muscles in your body--especially your jaw--and try to relax them to induce a powerful calming effect.

Overthinking and Ruminating

• Overthinking and ruminating are probably the biggest drivers of insomnia.
• If you can't fall asleep within 15-30 minutes of going to bed, are you overthinking or ruminating?
• If so, try to stop and think about your happy place, or nothing at all. The latter is surprisingly effective, but challenging to do.
• If those don't work, have a notepad nearby that you can use to write down your worries and frustrations. Try to capture in words what's really bothering you.
• Overthinking and ruminating are your brain's ways of trying to help you. Your brain wants you to see and fully understand some specific problems, and then solve them to avoid future pain. Show it some respect. Write it all down. Writing proves to your brain that you actually see the problems and threats, which is half the battle. Once you prove this to your brain through writing, it will then allow you to relax and fall asleep.
• But before trying to fall asleep, schedule a time tomorrow to further tackle your thoughts and worries. The goal is to fully prove to your brain that you see these threats and are committed to tackling them. Tell your brain you need sleep to do so, or these future problems could get much worse.

Hair Loss

Outside of genetics, poor sleep, little exercise, poor diet, and poor stress management contribute most to hair loss.

"Outside of stopping smoking, avoiding injury, getting good sleep, and reducing caloric intake, nothing is better for our health quality and longevity than exercise. When you look at all metabolic parameters, exercise is the most important tool we have there. When you look at the reduction of inflammation and vascular health improvements, exercise stands alone." – Dr. Peter Attia.

Exercise over Diet.

The adage, "You can't outrun a bad diet," is mostly true. However, being sedentary is catastrophic to our health because it significantly increases the risk of death from cardiovascular disease and cancer. Furthermore, this adage fails to account for the benefits exercise has on sticking to a healthier diet. Embarking on a healthy diet without exercise can be quite challenging. But exercise can make it much easier by improving mental health, elevating nutrient absorption, and dampening food cravings, especially for unhealthy food.

Exercise is Spring Cleaning for Your Body and Mind.

Every time you exercise, your body goes into action removing old, weak cells to make way for new, healthy ones.
Therefore, Exercise is a whole body and mind rejuvenation.
Without exercise, your body becomes clogged and cluttered with unhealthy cells, which significantly increases the risk of disease and cancer.

Showing Up is Half the Battle. Consistency is King.

"Most people don't have a hard training problem. Like many things in life, most people have a consistency problem." – Dr. Mike Israetel.

30 minutes a day is all you need.
If you're not strength training today, you're walking and running.
And on the seventh day, you rest.
Create daily and weekly routines.
Try motivational music to boost energy, power, and drive.
Seek mentors and coaches to learn and grow faster, safer.

Morning Routine Example

"Every morning we are born again. What we do today, is what matters most." - Buddha.

• Glass of Cold Water – Rehydrates the body, enhances mental focus, boosts metabolism, and supports digestion.
• Hot Shower – Boosts energy and mood by reducing stress, improves blood circulation, clears nasal passages, and supports respiratory health.
• 10 min Walk or 5 min Light Jog in Nature (avoid running b/c of the elevated heart attack risk in the morning) – Elevates energy and mood, enhances cardiovascular health, and promotes mental clarity.
• Sunlight – Boosts mood and energy, enhances vitamin D production, regulates your circadian rhythm, and improves sleep quality.
• Coffee (Filtered) – Enhances physical performance, mood, and focus. Lowers the risk of heart disease, stroke, type 2 diabetes, and dementia. Also reduces the risk of liver disease (fibrosis/cirrhosis), liver cancer, and fatty liver disease (NAFLD) by detoxifying the liver.
• Breakfast (Protein, Whole/Minimally Processed Carbs, Soluble Fiber, and Unsaturated Fats) – Provides sustained energy, enhances cognitive function, helps retain muscle mass, and supports metabolic health.
• Brush Teeth – Prevent gum disease, bad breath, tooth loss, and oral infections that can spread to your brain, which can be deadly.
• Supplementation – Fill nutritional gaps.
• Get After It – Focus on the things that matter in your arena.

Injury

Try to avoid getting injured or you won't be able to maintain crucial consistency. Showing up for even a little bit of exercise is infinitely better than not.

The leading causes of injury tend to be:

• Explosive actions. Moving too fast.
• Poor technique and form.
• Lifting much heavier weight than your body is used to.
• Not warming up the muscles, tendons, ligaments, and joints before intense effort.
• Pushing through pain that feels like a sudden sharp sting. A burning sensation is generally what you're looking for. Sudden sharp pain is not.

Strength Training

Add strength training to your routine to build muscle strength, improve bone health, boost metabolism, and manage weight. And look more attractive!

Your #1 job is to tell your body that this muscle needs to grow.
You do that by putting stress on your muscles, joints, organs, and body. As David Goggins put it, "To grow, you must suffer."
One interesting side effect of exercise stress is that some cancer cells are too vulnerable to handle it. They die--not all of them--but many do because of their vulnerable state. Your body rebuilds and replenishes your healthy cells as a response to exercise stress, but some cancer cells will die under these stressful conditions.

The main question you should be asking yourself is, "Did I get the sets in for my muscles this week?"

Walking (And other easy, light cardio)

Add walking to your routine for easy, light cardio, or find alternatives you prefer.
Easy cardio strengthens your heart, improves lung capacity, and helps relieve stress, anxiety, and depression.

Running (And other hard, intense cardio)

Add running to your routine for hard, intense cardio, or find alternatives you prefer.
Hard cardio significantly boosts metabolic rate, VO2 max, and provides a major reduction in cardiovascular disease and cancer risk.

Exercise Snacks

Exercise snacks boost energy and mood, improve fitness in less time, and help reduce stress and cravings, making them a powerful tool for achieving better health and fitness.
Isometric holds like wall sits, planks, and yoga positions (exceptional for reducing blood pressure).
Short walks.
Body weight squats.
Jumping jacks and burpees.
Push-ups.

Muscle Strength

Type 2 fast twitch muscle fibers.
More weight per rep, less reps per set.

Muscle Endurance

Type 1 slow twitch muscle fibers.
Lighter weight per rep, more reps per set.

Technique

Slow and controlled.
Pause at the eccentric stretch of the muscle.
Every rep counts. Don't rush it.

Workout Routines

Muscle splits, muscle groups, and exercises.
Sets: warm-up, working.
Reps: full range of motion, lengthened partials, myoreps, and isometric holds.
Reps in reserve (RIR), aka the amount of perfect technique reps you could still do after you end a set.
Rest between sets: up to 1 minute on light workouts, up to 2 minutes on regular workouts, and up to 3 minutes on hard workouts.
Dropsets and Supersets.

Example Workouts

Regular Workout, ~30 Minutes
3 Muscle groups: Chest, biceps, and shoulders (side delts).
1 Warmup easy set plus 3 working sets per exercise:
Chest bench press, bicep curl, lateral raise.
8 - 12 reps per set, 0-1 rep in reserve, i.e., go until you can't do a rep with perfect technique.
Up to a 2-minute rest between sets.
Do another cycle of 3 sets per exercise for a total of 6 sets per muscle group for the workout.

Light Workout, ~35 Minutes
Misnomer: This workout feels lighter and easier, but still provides nearly the same strength training results.
3 Muscle groups: Lats, triceps, legs
1 Warmup easy set plus 3 working sets per exercise:
Lat pull down, triceps push down, lunges.
12 - 20 reps per set, 0-1 rep in reserve, i.e., go until you can't do a rep with perfect technique.
Up to 1 minute rest between sets.
Do another cycle of 3 sets per exercise for a total of 6 sets per muscle group for the workout.

Rest, Relaxation, and Rejuvenation

Discussion and reference to Principle 8.

Supplementation

Talk to your doctor before starting any new supplementation to ensure you avoid taking something you shouldn't be taking.

• Protein – Growth and repair, enzyme and hormone production, and immune support.
• Creatine – Strength, endurance, focus, memory, and problem solving.
• Pre-Workout
  • Simple Carbs – Energy and endurance.
  • Protein – Energy and vital to the repair of muscles, joints, tendons, and ligaments.
  • Caffeine (if you want) – Energy.
  • Citrulline – Vasodilator and endurance.
  • Vitamin C – Repair and maintain healthy joints, tendons, and ligaments. Also important for maintaining healthy skin.
• Music – Mood enhancer.
• Post-Workout (Protein, Minimally Processed Whole Carbs, and Unsaturated Fats) – Growth, repair, and energy.

Nutrition and diet will be discussed based on preventing the leading causes of death, in ranked order:
Cardiovascular Diseases, Cancer, Metabolic Dysfunction, and Neurodegenerative Diseases.
Dr. Peter Attia refers to these as "The Four Horsemen."

Hazardous Nutrients and Substances if Consumed in Excess

• Calories in General
• Carbohydrates (Especially Sugars and Refined Carbohydrates)
• Trans and Saturated Fats
• Sodium
• Fried Foods
• Processed Meats (Particularly Those High in Sodium, Saturated Fat, and Preservatives like Nitrates)
• Sauces
• Dressings
• Caffeine
• Nicotine
• Alcohol

Sugar and Refined Carbohydrates

Probably the deadliest nutrients if consumed in excess are sugars and refined carbohydrates because they are mostly stripped of their fiber, vitamins, and minerals. Sugars and refined carbs are incredibly addictive and increase hunger instead of satisfying it. This catastrophic combination makes it far easier for us to overconsume calories we don't need, especially unhealthy calories that drive disease and cancer. Overconsuming calories and nutrients like sugars and refined carbs are essentially the leading killers of humans on Earth, and by a lot.

Editor's Note: I'm an alcoholic who has used nicotine pouches and has struggled with a passion for food. Even knowing these are bad for me, I still used them to excess. I'm a chief hypocrite. To be healthy is not easy. It's tough for us all.

Natural Nutrient Sources (Food, Drink, Sun, etc.)

• Protein – Growth and repair, enzyme and hormone production, immune support, and feel fuller faster, and for longer.
• Soluble Fiber (Prebiotics) – Promote healthy digestion, feed beneficial gut bacteria, regulate blood sugar levels, support heart health by lowering cholesterol, and feel fuller faster, and for longer. "Beans, beans, they're good for your heart. The more you eat 'em, the more you fart!"
• Probiotics – Enhance gut health, boost immune function, improve digestion, and reduce inflammation.
• B Vitamins – Boost energy production, support brain health, enhance mood regulation, and promote healthy cell function.
• Unsaturated Fats (Especially Omega-3 Fatty Acids) – Support heart health, reduce inflammation, improve brain function, and promote healthy cholesterol levels.
• Vitamin D (30 min. in the Sun per Day) – Strengthen bones, enhance immune function, improve mood, and support calcium absorption.
• Potassium – Regulate blood pressure, support muscle function, maintain fluid balance, and promote heart health.
• Magnesium (Not Mg Oxide) – Support muscle and nerve function, improve sleep quality, regulate blood pressure, and strengthen bones.
• Iron – Prevent anemia, boost oxygen transport in the blood, support energy levels, and enhance immune function.
• Calcium – Strengthen bones and teeth, support muscle function, aid nerve signaling, and promote healthy blood clotting.
• Coffee (Filtered) – Lowers the risk of heart disease, stroke, type 2 diabetes, and dementia. Also reduces the risk of liver disease (fibrosis/cirrhosis), liver cancer, and fatty liver disease (NAFLD) by detoxifying the liver. Enhances physical performance, mood, and focus.

Supplementation

Talk to your doctor before starting any new supplementation to ensure you avoid taking something you shouldn't be taking.

• Protein Powder, Drinks, and Bars – Growth and repair, enzyme and hormone production, immune support, and feel fuller faster, and for longer.
• Daily Multivitamin – Fill nutritional gaps, support immune function, boost energy levels, and promote overall health.
• Unsaturated Fats (Especially Omega-3 Fatty Acids) – Support heart health, reduce inflammation, improve brain function, and promote healthy cholesterol levels.
• Magnesium (Not Mg Oxide) – Support muscle and nerve function, improve sleep quality, regulate blood pressure, and strengthen bones.
• Others as Needed – Fill nutritional gaps.

Fasting Plus Big Meals - Pros and Cons:

• Improves metabolic health and insulin sensitivity.
• The chief benefit of fasting is likely not fasting itself, but simply reducing overall caloric intake.
• Damages sleep quality and reduces muscle mass.
• Decreases energy and mood by increasing anxiety, depression, lethargy, and irritability.
• One of the first questions a clinical psychologist will ask a new patient who comes in for anxiety and depression is: What are you eating for breakfast? If the answer is nothing or very little, that reveals a big problem because if you don't break your fast (aka breakfast) in the morning, your body will activate your fight or flight response. This response will feel like anxiety and depression, but it's actually hunger. This fight or flight response will also cause your body to divert blood flow away from the problem-solving centers of your brain, aka the prefrontal cortex, which literally makes you dumber.
• Creates huge spikes in blood sugar (glucose) when you eat, which result in crashes in energy and mental clarity.

More Regular Small Meals - Pros and Cons:

• Improves metabolic health and insulin sensitivity.
• Provides sustained energy and mental acuity throughout the day, and without big crashes.
• Dampens hunger signals because you know you'll be eating again in ~3 hours anyway.
• Improves sleep quality.
• Small meals can become big meals if you're not careful and deliberate.
• Can be inconvenient or embarrassing to eat at certain times, like when no one else is eating but you.

Hydration
Main Consequences of Dehydration:

• Muscle cramps, fatigue, and worse physical performance.
• Increased heart attack risk from elevated blood pressure and thicker blood.
• Worse mood, mental clarity, and problem solving skills, i.e., you're literally dumber.
• Tooth decay, kidney stones, urinary tract infections, and digestion issues.
• Overeating and weight gain. Thirst can often feel like hunger.

Main Causes of Dehydration:

• Not drinking enough water.
• Excessive fluid loss from diuretics (caffeine, alcohol, others), sweating, fever, etc.
• Not consuming enough electrolytes (potassium, sodium, magnesium).
• Vomiting or diarrhea.
• Underlying health problems (diabetes, kidney diseases, burns, etc.).

You're Dehydrated if:

• Your urine is yellow and not mostly clear.
• Your skin or lips feel dry. Using lotion or chapstick is fantastic, but these do not address the underlying dehydration problem.

The Leading Causes of Death (In Ranked Order):
1. Cardiovascular Diseases (Coronary Artery Disease, Stroke, Heart Failure, etc.)
Top 5 Causes:

1. Poor Diet
   • Diets high in calories, refined carbohydrates, sugar, saturated fats, and sodium raise blood pressure, cholesterol, triglycerides, and blood sugar (i.e., glucose, or A1C if measuring the average level of glucose over the past two to three months).
   • High levels of LDL cholesterol and triglycerides contribute to plaque formation in arteries and hardening of the arteries, which lead to blockages, heart attacks, and heart disease.
   • High levels of blood sugar (glucose) damage blood vessels and organs through inflammation, oxidative stress, and increasing insulin resistance, which can lead to diabetes.
2. Little to No Exercise (Cardio and Strength Training)
   • Contributes to obesity, high blood pressure, high blood sugar (glucose), and high LDL cholesterol levels.
   • Leads to lethargy, poor sleep, bad eating habits, unmitigated stress, and poor mental health.
   • Lowers bone density, muscle mass, and strength, which increase the chances of devastating falls and injuries.
3. Smoking, Nicotine, and Alcohol Use
   • Damages organs like the lungs, liver, and kidneys, which increase the risk of many cancers.
   • Damages blood vessels and raises blood pressure, which increase the risk of stroke.
   • Raises blood sugar (glucose) and A1C to toxic levels by reducing insulin sensitivity, which increase the risk of getting diabetes.
   • Raises LDL cholesterol to toxic levels by introducing harmful chemicals that interfere with the metabolism of LDL cholesterol, which accelerates plaque buildup in arteries, and increases the risk of a heart attack.
   • Alcohol ruins diets by creating intense hunger cravings for unhealthy food.
   • Catastrophic to sleep quality.
4. High Blood Pressure (Hypertension)
   • The leading cause of stroke and a significant risk factor for dementia.
   • Damages several critical organs such as the heart, kidneys, liver, pancreas, and brain.
   • Damages blood vessels, which increases the chances of blockages and ruptures.
5. Obesity and Being Overweight
   • Excess body weight is one of the leading causes of all cancers.
   • Increases the risk of high blood pressure, diabetes, and high LDL cholesterol.
   • Dramatically increases the likelihood you're creating dangerous visceral fat and organ fat (liver, pancreas, etc.), which release inflammatory substances and hormones that can lead to deadly consequences.
   • Obese parents are more than twice as likely to have children with neurodevelopmental disorders (i.e. autism), metabolic syndrome, and behavioral challenges.
   • Leads to arthritis and severe back pain.
   • Reduces testosterone levels and increases estrogen levels.

Top 5 Solutions:

1. Eat Better, Eat Less
   • Try eating fewer calories in general because eating less is one of the true panaceas for dramatically improving your health.
   • Try eating less refined carbohydrates, sugar, sodium, and saturated fats, which tend to be the biggest drivers of LDL cholesterol (outside of genetics).
   • Try eating more protein, soluble fiber, and unsaturated fats--like omega-3 fatty acids--to feel fuller faster, and for longer.
   • Thirst can often feel like hunger. So try drinking plenty of water before, during, and after a meal to help feel fuller faster.
   • For LDL cholesterol, strive for 70 mg/dL or less. For fasting blood sugar (glucose), strive for 70-80 mg/dL.
2. Exercise a Little Each Day
   • 30 minutes a day is all you need.
   • Add strength training to your routine to build muscle strength, improve bone health, boost metabolism, and manage weight. And look more attractive!
   • Add walking to your routine for easy, light cardio, or find alternatives you prefer. Easy cardio strengthens your heart, improves lung capacity, and helps relieve stress, anxiety, and depression.
   • Add running to your routine for hard, intense cardio, or find alternatives you prefer. Hard cardio significantly boosts metabolic rate and provides a major reduction in cardiovascular disease and cancer risk.
3. Reduce Smoking, Nicotine, and Alcohol Use
   • For an energy boost, try drinking a low/no sugar caffeinated beverage or a glass of cold water. Try an exercise snack like taking a short walk or 10 body squats. Try a protein and fiber snack like almonds, pistachios, or cashews.
   • For anxiety relief, try eating a small meal, going on a walk, napping, taking a hot shower, or talking through your anxiety with someone you trust.
4. Lower Blood Pressure
   • Try reducing sodium intake, staying hydrated, and consuming enough potassium and magnesium.
   • Simply eating more protein and soluble fiber and less carbohydrates can substantially lower blood pressure.
   • Try reducing weight and body fat percentage.
   • Try exercising, with an emphasis on fast walks and isometric holds like planks, wall sits, or yoga positions.
   • Try getting sufficient sleep and managing stress through healthy coping strategies (see Principle 6).
   • Try striving for 120/80 blood pressure or better.
5. Lose Excess Weight
   • Losing even a little weight can dramatically reduce the chances of getting cardiovascular disease or cancer, as well as reduce blood pressure and improve insulin sensitivity. Losing weight can decrease toxic excess blood sugar (glucose), triglycerides, organ fat, and visceral fat.
   • Try eating foods that help you feel fuller faster, like protein and soluble fiber.
   • Try drinking plenty of fluids before, during, and after a meal to also help feel fuller faster.
   • Try lowering your daily caloric intake just a little.
   • Strive for 10% body fat for men and 20% body fat or less for women.

2. Cancer (Lung, Colorectal, Pancreatic, etc.)

Cancer cells rely heavily on blood sugar (glucose) for energy and growth. Carbohydrates--especially sugars--convert quickly into glucose, which can rapidly accelerate cancer growth and spread.

Up to 40% of cancers can be prevented by stopping smoking, reducing alcohol intake, lowering weight, exercising, getting good sleep, and eating healthier foods.

The more you exercise, the lower your risk of cancer.
However, the more you exercise, the more of your energy you deplete for family, friends, and work. Find what works for you.

The closer you get to 10% body fat for men or 20% body fat or less for women, the lower your risk of cancer.

3. Metabolic Dysfunction (Diabetes, Metabolic Syndrome, etc.)

Discussion

4. Neurodegenerative Diseases (Dementia, Alzheimer's disease, etc.)

"What's good for the heart, is good for the brain." - American Heart Association.

If you're not exercising, reducing calories, and cutting back on refined carbohydrates, you'll probably get dementia. And you'll probably forget your most cherished memories--especially those of your loved ones--as you depart this world.

Medical Therapies

Medication/Pharmacotherapy, Complementary, and Alternative Medicine.

Toxins

Microplastics, pollution, pesticides, hygiene, antibiotics, water contaminants, and others.

Plastics

Heating plastics is one of the most common ways of introducing toxic chemicals--like BPA--into your food and drinks. So try to avoid using plastic utensils or containers to make, handle, or store your food and drinks.

Try using materials like glass, ceramic, metal, wood, or silicone.

Intent. Paint pain, consequences, and prioritized problems, solutions become obvious.

Haalt Database - HAALT DB

Hungry, Angry, Anxious, Lonely, Tired, Depressed, Bored.

The Four D's

Delay, Distract, Discuss, and Deep Breathing.

Stress and Cortisol

Discussion

Addictions

Discussion

Journaling, Talking it Through

Discussion

Relationships, Sleep, Exercise, and Diet

Discussion

"An ounce of prevention is worth a pound of cure." - Benjamin Franklin.

The Four Key Areas

Consider some wise words from comedian George Carlin:
"All you need to do is wash the four key areas: armpits, asshole, crotch, and teeth. In fact, you can save yourself a whole bunch of time if you simply use the same brush on all four areas!"

Physical Health, Annual Checkups

Discussion

Oral Health

Consider a dental checkup every 6 months, but if that's too costly, try to go at least once a year, or every other year at worst.

The consequences of unhealthy teeth, gums, and tongue are:

1. Gum disease, tooth loss, and oral infections that can spread to your brain, which can be deadly.
2. Higher likelihood of developing cardiovascular disease, diabetes, and even Alzheimer's disease.
3. Bad breath and worse relationships because people tend to perceive you as irresponsible and careless.

Brushing

Try to brush your teeth and tongue twice a day for at least 2 minutes each time, such as before bed and in the morning. That can seem daunting, but remember, you only need to use toothpaste for one of those times. You can just use water--the universal solvent--paired with brushing (friction) for the other time.

But even that can be challenging. So try to brush your teeth at least once a day with water, which can still produce fantastic results.

Flossing

Try to floss once or more a week, or when food gets stuck in your teeth.

Skin Health, Annual Checkups

Discussion

Mental Health

Discussion

Medical Tests, Screenings, and Scans

Discussion

Intent. Paint pain, consequences, and prioritized problems, solutions become obvious.

Intent. Paint pain, consequences, and prioritized problems, solutions become obvious.

Intent. Paint pain, consequences, and prioritized problems, solutions become obvious.

Any effort without collaboration will always be and always remain incomplete because we are all unique and two minds are better than one. So I humbly reach out to you with a call for aid. Would you mind providing the final principles so we can build this together? Maybe we can go faster alone, but we can go much further together. Divided we fall. United we stand.

Awaiting your principle...

Awaiting your principle...

Here are some excellent experts, podcasts, and tools that provide exceptional insights into health, wellness, exercise, community, and love. Check them out!

Dr. Peter Attia, The Drive

Discussion

Dr. Andrew Huberman, Huberman Lab

Discussion

Dr. Rhonda Patrick, Found My Fitness

Discussion

Dr. Brad Stanfield, Look Young & Feel Strong

Discussion

Dr. Matthew Walker, Sleep Diplomat

Discussion

Dr. Mike Israetel, RP Strength and RP Diet Coach

Discussion

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Dr. Jordan B. Peterson, Peterson Academy

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Rich Roll, Voicing Change Media

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Simon Sinek, The Optimism Company

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Chris Williamson, Modern Wisdom

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Ryan Holiday, The Daily Stoic and The Daily Dad

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Tim Mackie and Jon Collins, The Bible Project

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Rudyard Lynch, Whatifalthist

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Leon Sylvester, Sober Clear

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