Thread by @DoctorAnarchist

You can transform yourself from,
▫️Depressed
▫️Obese
▫️Weak

Into,
◽Happy
◽Healthy
◽Jacked

In less than 12 months.

Systems work better than goals. Build a system of healthy habits.

Here's the blueprint:
🧵Thread

1) Diet

🔸No processed food
🔸1-1.5g/kg protein daily
🔸Skip breakfast
🔸Eat a caloric deficit

Learn to cook from @BowTiedOctopod

2) Exercise

🔹Lift weights 3 days/week
🔹Walk 10k+ steps/day
🔹Zone 2 cardio
🔹 Maximize recovery

Learn to lift from @BowTiedOx
Learn zone 2 from @BowTiedLoon

3) Sleep

🔺Get 8 hours/day
🔺 Cold dark room
🔺 Supplement magnesium
🔺 Stay on schedule

Learn about magnesium from @Grimhood

4) Stress Reduction

▫️ Remove toxic people
▫️ Fix your mindset
▫️ Learn deep breathing
▫️ Learn meditation

Learn these habits from @BowTiedJesus

Start with one of the lifestyle changes above.

Implement the healthy system and sustain it for 3 months. This will become habit.

After 3 months, choose a second lifestyle change. Run it for 3 months. Repeat, and repeat again.

After 12 months you will be a different person.

You will be a happier, healthier person.

Icing on the cake?

Learn to be independently healthy with my substack. You get 3 articles per week with concrete steps you can take to improve your health.
Docanarchy.substack.com