8 Simple Hacks to Improve Your Health

Summary

In this video, the former doctor turned entrepreneur shares eight evidence-based health hacks that have improved his life, aiming to help viewers integrate these into their own routines. He discusses the importance of sleep, exercise, stress management, and proper nutrition, offering practical tips like the 321 method for better sleep, using a treadmill desk for increased steps, and automating protein intake. The video also touches on the benefits of meditation, the value of a dexa scan for body composition analysis, and the significance of flexibility and mobility. Additionally, the speaker shares his experience with consistent pill intake using a pill organizer and his effective skincare routine, all in an effort to promote a healthier lifestyle.

Takeaways

• 🌟 Health is the foundation of enjoying life's pleasures, yet it's often neglected in the hustle of daily life.
• 🏃‍♂️ The '321 method' can improve sleep quality by stopping eating 3 hours before sleep, drinking liquids 2 hours before, and cutting out screen usage 1 hour before.
• 📚 Reading fiction before bed can help the brain relax more effectively than non-fiction, which can stimulate the mind and make it harder to fall asleep.
• 📉 A decrease in physical activity, such as steps taken, can lead to weight gain and other health issues.
• 🚶‍♂️ Incorporating a treadmill under a standing desk is an effective hack to increase daily steps and improve physical health.
• 🧘‍♂️ Meditation can significantly reduce stress levels and has multiple health benefits, including lowering blood pressure and heart rate.
• 🧠 Headspace is a meditation app that offers a 60-day free trial and can help with stress reduction and mindfulness.
• 🩺 A dexa scan provides detailed information about body composition, including muscle and fat distribution, and can be a valuable tool for tracking health progress.
• 💪 Ensuring adequate protein intake is crucial for muscle maintenance and growth, and can be achieved through shakes or mindful eating.
• 🧘‍♀️ Flexibility and mobility are important for injury prevention and overall health, and can be improved through regular stretching routines.
• 💊 Consistency in taking supplements and medication can be aided by using a pill organizer, making it easier to maintain a routine.

Q & A

Why is health considered the most important area of our life according to the speaker?

Health is considered the most important because without it, one cannot enjoy other aspects of life such as wealth, career, relationships, and hobbies, even if they are excellent.

What is the '321 method' for improving sleep as mentioned by the speaker?

The '321 method' stands for stopping eating three hours before sleeping, stopping drinking liquids two hours before sleep, and cutting out screen usage one hour before sleeping to improve sleep quality.

How does the speaker use a treadmill to increase daily steps and what is its impact?

The speaker has a treadmill under their standing desk and uses it to walk while working, which has helped them to accumulate more steps daily, reaching up to 5,000 steps without leaving the house.

What is the correlation between the speaker's step count and their body weight as seen in the graphs?

The graphs show a significant dip in steps and a corresponding increase in body weight when the speaker stopped their full-time job as a doctor and started sitting more, indicating a correlation between physical activity and weight.

How does the speaker address the issue of high stress markers despite not feeling stressed?

The speaker addresses this by incorporating meditation into their routine, which is supported by studies showing its benefits in reducing blood pressure, cortisol levels, heart rate, and inflammation.

What is the significance of the dexa scan in the speaker's health routine?

A dexa scan provides a detailed analysis of body fat, muscle mass, and their distribution, which helps the speaker track their fitness progress and make informed decisions about their health.

Why did the speaker start automating their protein intake and how did it affect their health?

The speaker automated their protein intake to ensure they were getting enough to build muscle, which was reflected in their dexa scan results, showing an increase in muscle mass and a decrease in fat.

What are the benefits of flexibility and mobility exercises as mentioned in the script?

Flexibility and mobility exercises help reduce the risk of injury during exercise and have been shown to improve arterial stiffness, heart rate, blood pressure, and vascular endothelial functioning.

How does the speaker ensure consistency in taking their supplements and medications?

The speaker uses a pill organizer or dotted box to keep track of their daily supplements and medications, making it easier to maintain consistency in their routine.

What is the speaker's approach to skincare and how does it differ from common practices?

The speaker follows an evidence-based skincare routine involving only three products, as recommended by dermatologists, which is a more streamlined and scientifically-backed approach compared to using multiple products.