8 Simple Hacks to Improve Your Health

Ali Abdaal・2 minutes read

Health is essential for overall well-being, but it often gets neglected in busy lives. The former doctor turned entrepreneur suggests various productivity hacks to prioritize health, such as the 321 sleep method and protein shakes for muscle gain and automation.

Insights

  • Implementing the 321 method for better sleep hygiene, such as stopping eating 3 hours before bed, avoiding liquids 2 hours before, and limiting screen time 1 hour before, can significantly improve sleep quality and overall well-being.
  • Leveraging productivity principles, like incorporating a standing desk treadmill, walking during Zoom calls, and aiming for 10,000 steps a day, can enhance physical health, mood, and productivity levels, showcasing the interconnectedness of health and daily habits.

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Recent questions

  • How can I improve my sleep quality?

    By following the 321 method - stop eating 3 hours before bed, stop drinking liquids 2 hours before, and cut out screen usage 1 hour before. Incorporating a Kindle or physical book before bed, especially fiction reading, can also help.

  • What are the benefits of increasing daily steps?

    Increasing steps to 10,000 a day can improve overall health and mood. Using a treadmill under a standing desk, taking walking Zoom calls, and choosing to walk for short distances can help achieve this goal.

  • How can meditation positively impact health?

    Regular meditation can reduce stress markers, blood pressure, and improve focus and self-compassion. It is a beneficial practice for overall well-being.

  • What is the recommended protein intake for muscle building?

    Aim for 1.5 to 2 grams of protein per kilogram of body weight. Having a protein shake in the morning, providing 40-50 grams of protein, can significantly help in meeting daily protein goals.

  • How can I reduce injury risk during exercise?

    Incorporating stretching into your daily routine can reduce the risk of injury. Watching YouTube stretch routines and using apps like Pliability for a 20-minute evening routine can improve flexibility and mobility effectively.

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Summary

00:00

"Productivity Principles Applied to Simplify Health"

  • Health is crucial for overall well-being, impacting our ability to enjoy life's other aspects.
  • Despite knowing the importance of health, it often takes a backseat when life gets busy.
  • The speaker, a former doctor turned entrepreneur, has been applying productivity principles to health.
  • He has been reading health books, working with a coach, and interviewing experts to simplify health advice.
  • One effective sleep hack is the 321 method: stop eating 3 hours before bed, stop drinking liquids 2 hours before, and cut out screen usage 1 hour before.
  • Incorporating a Kindle or physical book before bed can improve sleep quality, especially with fiction reading.
  • Increasing steps to 10,000 a day is beneficial for overall health and mood improvement.
  • Using a treadmill under a standing desk, taking walking Zoom calls, and choosing to walk for short distances can help achieve the step goal.
  • Regular meditation can reduce stress markers, blood pressure, and improve focus and self-compassion.
  • Getting a DEXA scan can provide accurate body composition data, aiding in tracking progress and making informed health decisions.

09:34

Optimize Muscle Gain with Protein Shakes

  • To build muscle, aim for 1.5 to 2 grams of protein per kilogram of body weight, which can be challenging to achieve through meals alone. Having a protein shake in the morning, providing 40-50 grams of protein, can significantly help in meeting daily protein goals.
  • Two types of protein shakes mentioned are Heil Black (400 calories, 40g protein) and Optimum Nutrition pre-made shake (300 calories, 50g protein), aiding in automating protein intake and achieving muscle gain.
  • Incorporating stretching into daily routine can reduce injury risk during exercise. Watching YouTube stretch routines, like those from Juice and Toya, and using the app Pliability for a 20-minute evening routine can improve flexibility and mobility effectively.
  • Using a pill organizer, like those provided to patients, can help maintain consistency in taking supplements and medications. Establishing a routine for skincare based on dermatologist recommendations can enhance skin health significantly.
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