Healthy Habits

Jun 24, 2024

Healthy Habits Lecture Notes

Sleep Routine

  • Bedtime: 10-11 PM (not always successful)
  • Wake up: around 6 AM
  • If unrested, 10-20 minute nap or yoga nidra

Morning Routine

  • Hydrate: 16-32 ounces of water
  • Get sunlight or use a 10,000 Lux light

Workout Routine

  • Leg Day (Monday): Calves, hamstrings, quads, glute ham raises, hack squats, leg curls, leg extensions, calf raises
  • Rest Day: Heat and cold exposure (optional)
    • 20 minutes sauna, 3-5 minutes cold (3 cycles)
  • Cardio Day: 25-30 minute run at a fast pace (85% effort)
  • Torso Day: Overhead pressing, dips, pull-ups/chin-ups, rowing, abdominal and neck work, rear delts
  • HIIT Day: 10 minutes on the assault bike (20 sec hard, 10 sec rest, 8 rounds)
  • Mixed Resistance Training (Saturday): Biceps, triceps, calves, neck, and abs
  • Long Walk/Hike (Sunday): Social or solo with a backpack, sometimes mixed with jogging

Nutrition

  • Emphasis on non-processed foods
  • Breakfast (around 11 AM): Meat, berries, rice or oatmeal, vegetables
  • Afternoon Snack: Protein drink, nuts, jerky sticks, bone broth
  • Dinner: Less protein; more vegetables, pasta, rice, risotto
  • Sleep better if dinner is finished a few hours before bedtime

Stress Management

  • Physiological Sigh: Two inhales through the nose, long exhale; 5 minutes a day practice improves heart rate, blood pressure, sleep, mood

Supplement Routine

  • Morning: Tongkat ali, Fadogia, fish oil (1-2 grams EPA), multivitamin, ginger capsule, digestive enzymes, zinc (100 mg), low dose boron, vitamin D (5000 IU), K2, grape seed extract
  • Before Sleep: Magnesium, apigenin
  • Personal experiments with peptides (e.g., BPC-157, semorelin)
  • Observations: Attention to feelings of vigor, recovery from workouts, cognitive function

Mindset and Lifestyle

  • No cheat days but enjoy occasional indulgences (pizza, croissant)
  • Nutritional habits enhance sensory experiences and general enjoyment of life
  • Balance between structured health habits and flexibility in lifestyle choices

Summary

  • Overall routine supports maintaining a balanced, healthy lifestyle focused on functional fitness and cognitive health rather than peak athletic performance.