7 advices of Dr Daniel E. Lieberman, Harvard University professor on good health

These are my notes from podcast episode with participation of Dr Daniel E. Lieberman on how to improve and maintain optimal health.

1)  Up to 75% of diseases can be prevented with the help of physical activity, a healthy diet and good sleep. Depression, anxiety, many types of cancer, diabetes, Alzheimer’s dementia can be prevented, or their risk can be lowered if a person stays physically active, eats healthy and sleeps enough.

2)  Physical activity is very important for health and longevity. We humans are made to be physically very active. Endurance, resistance, weightlifting exercises slow aging process in our bodies. Exercises are good for muscles, organs, DNA, mitochondria and even brain cells. Physical inactivity accelerates the aging process.

3)  Sitting is not bad, but sitting too long without interruption is bad. You need to get moving every 15-20 minutes. If you sit for more than 1-2 hours on a regular basis, that is bad. Thus, try to move as often as possible. Movement keeps your body healthy.

4)  Comfort is harmful for your health. Our instinct to take it easy is harming us. In our environment where everything that is optimized for comfort and convenience is making physical health less necessary. Short term comfort leads to long term consequences.

5)  The older you get the more you need to do strength workouts. After 40, if you do not use your muscles, then you will start losing them. This will make you weak and not capable of doing daily activities that require physical strength. For this reason, be active and do exercises daily.

6)  Dieting and exercise together help you to lose and maintain healthy weight. Avoid or limit all kinds of food that are high in sugar and low in fibers. Along with that, do exercises on a regular basis. If you do not like to do exercises, then do moderate level physical activities like walking or swimming.

7) You don’t need to sleep 8 hours strictly; 6-7 hours sleep is optimal depending on how many hours you want to sleep.

 If you want to listen to podcast itself, then here is the link to it:

https://www.youtube.com/watch?v=ujRwf1HdNjk

How to fix sleep schedule and get rid of insomnia

https://bmananov.blogspot.com/

We need to sleep, it’s essential for good quality life. However, due to many factors of modern life like stress, information overload, constant distractions, and 24/7 infotainment many of us suffer from poor sleep and insomnia. Here is the routine and set of measures that helped me to fix my sleep. Sleep is a bedrock of good health, thus make sure that you have good sleep on daily basis.

1.  Limit stimulants, heavy food and water close to bedtime. These measures gradually prepare me for good sleep. Drinking coffee & smoking cigarettes makes the body too stimulated and often cause insomnia. Eating heavy food or drinking too much liquids also breaks sleep during night. In view of this, close to 6 – 7 pm start reducing stimulants, food and drinks.

2.    Set an alarm clock for sleep time as a reminder. Daily reminder to go to sleep is much better than an alarm clock for wake-up time that gets snoozed in the morning. Be consistent with the schedule you set for yourself. Go to bed and wake up at the same time every day, even on weekends.

3.    Limit all kinds of screens from mobile, computer and TV at least 30 mins after sleep alarm. This is very critical, since screens emit blue light that messes up hormones and makes you unable to sleep.

4.    Visit restroom and brush your teeth before sleep. These will serve as pre-sleep routine to signal to your body that it's time to sleep and also prevent you from waking up during night to fix your urge.

5.    Optimize your bedroom. Make your bedroom cool, quiet, and dark. Use curtains to darken your room. Turn off or take out all electronics and other devices that emit light or make some kind of noise. Different lights and noise do not let you fall into deep REM sleep.

6.    Fix your bed for good sleep. Make your mattress and pillows comfortable to make good sleep posture.

7.    Sleep alone if needed. Sometimes sleeping with a partner also may hinder you, your partner may annoy you with snorting or with movements during sleep.

8.    Do physical exercises on regular basis. Incorporate physical activity into your daily routine but avoid active exercise close to bedtime. 

9.    Get regular sunlight exposure. Natural sunlight exposure during the day helps to regulate your circadian rhythm and fix your sleep problems.

012 cliff notes from Tim Ferriss show podcast, James Altucher

Gratitude and abundance are the same things

You are average 5 people around you

Key to entrepreneurship & success is to reduce risks

Improve yourself 1% a week

Sleep at least 8 hours for good health, it is essential for rejuvenating brain & body

Be vaguely correct instead of being precisely wrong

Nasim Taleb

News is the worst form of junk food you inject yourself

Fiction writers are the best writers

While reading, new ideas come to his mind & he starts writing

Learn to say no, time is more valuable than money, saying no gives you time

Time is non-renewable resource

Money magnifies all your qualities

Every tomorrow is defined by what you do today

Middle class is slowly diminishing

Industry gatekeepers are going away: you can publish your book

Big corporations will not hire you anymore, you have to build your own business

Your writing should be entertaining and educational

In your writing show your vulnerability, your pain points and write how you resolved this problem, never give advice on what to do

4hww book's objective is to give people tools for maximizing their per hour output/productivity power of no book summary

In valley of failure we saw our seeds of success

https://player.fm/series/the-tim-ferriss-show-1578275/ep-18-james-altucher-on-saying-no-failing-better-business-building-and-more

003 cliff notes from Tim Ferriss Show podcast, Kelly Starret and Justin Mager

One should sleep 8+ hours per night

Quantified self-tools

Observing deep sleep

Blood testing, one blood test is a snapshot, and continuous tests give chart and explain our internal processes

Folic acid and methylation

Better information - better decisions

Heart rate variability exercises (HRV)

Listen to yourself, to your body for improving health and life quality

Observe yourself, read people, it is easy to read people by their emotions & movements

If you know yourself, you know others

If you wake up and have no erection...then you have health issue

Sitting and office work is very bad, similar to smoking and killing yourself slowly

Improve your cognitive performance by fixing your diet, posture

To improve your thinking, mental performance, improve your physical performance, it is cheap & effective

Sleep hygiene:

Pitch dark room

It should be a little bit cold

Taking away chair at school will have major impact in health improvement of children, work in office

While working, avoid sitting for long hours

Think critically, use technology to optimize our potential

https://player.fm/series/the-tim-ferriss-show-1578275/episode-3-kelly-starrett-and-dr-justin-mager