How To Live a Longer Life (in under 6 minutes)

Hey friends, today we are going to discuss the three power laws of health. In the next five minutes, we will complete the fundamental health habits that will make you feel better than ever.

I will not go into the scientific details here; I will just tell you what to do, and you will follow through because you know they work.

First things first: you will redefine your identity as a professional sleeper, meaning that you will not sleep whenever it is convenient, or after your show is over, or after you have finished playing with your friends. Instead, you will establish a bedtime and adhere to it each and every day and you are going to follow some health habits.

So here are five things I want you to do: the first is eat lighter and earlier in the day.

For instance, if your bedtime is at 10:00 p.m., eat your last meal at 8:00 p.m., then 700, 600, and 5 p.m.

Try pushing it back earlier and earlier, and you will see that your sleep improves. You will get better sleep if you eat lighter and earlier in the day.

Second, you must have a wind-down routine.

This implies that your body must be physiologically prepared for sleep. You cannot work until the very last minute and then relax.

The body needs to transition from an aroused, high-energy, ambitious state while you are working or socializing to a calm, ready-to-sleep state.

You can use this hour to wind down from your bad day by taking a deep breath, practicing meditation, reading a book, going for a walk, or taking a nap, but you must be in a relaxed, calm state.

Number three is that the lighting in your surroundings is very important, so turn off your screens.

I have a red light bulb and a lamp in my house, and it is incredibly effective at calming things down and making everyone extremely exhausted.

Number four is consistency matters a lot.

Your body loves routine, so if your bedtime is 10 p.m., try to be in bed every night plus or minus 30 minutes.

If you go beyond that, your body becomes confused and you will not get as good of sleep.

Number five is to avoid stimulants, like caffeine, so if you go to bed at 10 p.m., be mindful that you might want to have your last couple of coffees before noon or so.

That way, you will be ready for bedtime when you are feeling well, you will want to work out as well.

You know from experience that working out makes you feel fantastic, so if you are not already, you are going to start an exercise regimen and do two easy things. Exercise for 30 minutes a day, whether it be swimming, running, biking, hiking, or strength training.

This is a good place to start because, of course, we will go into more complex topics in other videos, but it is important to establish the fundamentals.

Secondly, you want to be moving throughout the day, so for instance, every 20 to 30 minutes, I get up from my desk and, whether I'm sitting or standing, I will stretch or I will get some workout.

I will go for a short walk, but there are a ton of different ways to get exercise throughout the day, which is fantastic, and we will go over that. We will also talk about the power law of activity, which is the daily practice of being active throughout the day.

Okay, so the third one is diet. From my own experience, I can tell you that eating is a way for us to decompress, but it can also lead to addiction and other emotional issues. I was confined there, so I understand how difficult food is, which is why it is at number three.

Also, because it is nice to have those two pillars in place because we all know how it feels to want to eat healthily. On the other hand, if you are not getting enough sleep or exercising, it is much easier to be naughty.

The first rule is to never rely on your willpower, so if you have a risk zone, let us say it is 7 pm and you are exposed to, let us call it cookies, you decide that you do not eat cookies at 7:00 p.m, because if you wait to make the decision at that time, you will definitely eat the cookie that worked for me, so never put yourself in that situation.

In a situation where you are depending on your willpower, try to avoid eating.

Now, I will tell you from personal experience that this is impossible to do.

Of course, anyone can say that, but we all know that we just cannot control ourselves in those situations, so I did something where I fired the evening bran, the version of myself that would undoubtedly overeat from 5:00 p.m. to 10:00 p.m., no matter what.

I had to essentially make it a rule of my life that I, as a human, do not eat between 5:00 p.m. and 10:00 p.m.

No matter what I say, that is the kind of extreme I had to go to in order to control my overeating habits.

I believe that many of us have similar behavioral profiles, so this solution might not work for you, but the point is that this is a struggle, and it is real.

For me, it was simply stating that I never trust myself to make the right decision at that moment, and that systems far outweigh willpower.

In addition to avoiding unhealthy foods, I also want you to abstain from smoking and excessive alcohol.

For number three, you should try to have a Mediterranean-style diet, nutritious proteins, fats, and we live in a society where eating healthily is extremely difficult, and controlling our own personal behaviors is extremely difficult.

I know that I have felt helpless and hopeless in this regard my entire life, but only in the last few years when I actually have the systems in place.

Now, I do not expect this video to solve your problems; in fact, you may be eating junk food tonight or even right now while watching this video, but that is okay.

I understand the point is that we are building a community and trying to change the norms where being healthy is the best way to live; you will not feel pressured to engage in these detrimental habits, and you and I have the ability to make these tiny choices.

Regardless of your situation, we can implement these health habits to make you the happiest, healthiest person you have ever been. Let's first learn the fundamentals before we can play with all of them.

If it helps you in your time of torment, when you are sitting there debating whether to do it or not, do it for the team. If you do it, others will do it, and we know this when we cave to the exciting new discoveries we will make together. Please don't do it; I'm telling you.