After many years of research and experimentation, I’ve found the top 5 hacks that I use everyday which have drastically improved my overall health.
If you are trying to get healthier, this is for you 👇
1) Optimize Sleep
- A consistent sleep schedule is key for improving sleep quality. I go to bed around 9:30PM and wake up at 6:30AM.
- Temperature regulation is important to get more deep sleep and to wake up less during the night. I use my @eightsleep Pod Pro to cool my bed.
2) Daily HIIT/Weight Lifting Workouts
- I do HIIT workouts 3-4 times per week, as HIIT is key to lowering my RHR and increasing my HRV, which are key contributors to longevity
- Regular weight lifting helps to build muscle, improve metabolism, and strengthen my bones + joints
3) Intermittent Fasting + Keto
- Intermittent fasting (at minimum 16:8) burns fat, reduces insulin sensitivity, optimizes hormone levels, and helps me to feel more focused throughout the day
- I am on the ketogenic diet and use @Levels to monitor glucose spikes
4) Hot + Cold Temperature Exposure
- A couple of hours before bed, I will go into a sauna/hot bath and follow it with an ice-bath/cold shower
- Combining hot + cold exposure reduces inflammation, improves circulation, burns fat, and helps my body to recover faster
5) Eliminate Alcohol
- Two years ago, I stopped consuming alcohol and today I feel better than ever
- Drinking alcohol negatively affects sleep, lowers HRV, increases RHR, and has a negative impact on your overall energy levels
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Want to increase your lifespan? One of the best ways to increase your overall life expectancy is to lower your resting heart rate (RHR).
A high resting heart rate can lead to conditions like heart disease, high blood pressure, and more.
Here are 5 ways to decrease your RHR 👇
1. High-Intensity Exercise
Every time you work out, you are training your heart to be stronger and more efficient at pumping blood throughout the body.
So when you’re in rest mode, your heart is more easily able to maintain a normal heart rate.
2. Get More Sleep
Sleep deprivation is associated with increased heart rate, an increase in blood pressure and higher levels of certain chemicals linked with inflammation, which can put extra strain on your heart.
Regular poor sleep can reduce ones overall life expectancy.
.@paulg is one of the greatest investors in the history of Silicon Valley. He has many great essays, one of which is called ‘13 sentences’.
If PG could tell startup founders anything, here is what he would say:
1/ Pick good cofounders
“Cofounders are for a startup what location is for real estate. You can change anything about a house except where it is.
In a startup you can change your idea easily, but changing your cofounders is hard.”
2/ Launch fast
“The reason to launch fast is not so much that it's critical to get your product to market early, but that you haven't really started working on it till you've launched.
Launching teaches you what you should have been building."