🙂 Ultimate Guide for a Healthier and Happier Life

👋 Hello friend,

I realized that (for me) there are 5 fundamental factors for a healthier and happier life.

Before I try to optimize for anything else, I come back to the magic 5. If I feel off somehow, I look at the 5 areas, and 99% of the time, I notice to have neglected one or more.

My 5 Fundamental Factors for a Healthier and Happier Life:

1. 😴 Sleep
2. 🍨 Nutrition
3. 🏋️‍♂️ Movement
4. 💡 Light
5. 💕 Relationships

😴 Sleep

1. Going to bed (before midnight) at the same time each day and waking up at the same time each day seems to be the most critical factor for good quality sleep for me, the bear chronotype. Which sleep chronotype are you?
2. Having a bedtime routine where I let my mind relax and wind down is essential for a good night of sleep. After doing my night-time routine and sleeping for 8 hours, I wake up refreshed, which also shows up on my sleep tracking device - increasing REM and deep sleep.

🍨 Nutrition

1. Not eating over a long period (I usually fast from 08:00 at night till 12:00 on the following day), I notice a sharper mind in the morning and a better night of sleep.
2. I try to eat as much non-processed food as possible (fruits, vegetables, brown rice, etc. - everything that isn't packaged / the fewer processing steps, the better)

🏋️‍♂️ Movement

1. Going out for a run in nature with an ice bath afterward is my go-to "technique" to relax and recover. - Trying to reach my VO2 max 2-3 times a week.
2. I switch between different exercises in my weekly schedule, like strength exercises for muscle gain in the gym (focusing on building legs, a strong upper back and shoulders for posture, and a strong core), mobility exercises, and cardiovascular activity to get my blood pumping.

💡 Light

1. 2-3 hours before sleep, I don't use any overhead light from the ceiling anymore. I only use dimmed red light from the side, as it increases melatonin production, decreasing the duration it takes to fall asleep.
2. Within the first 30 minutes of waking, I try to get natural sunlight by stepping barefoot onto my balcony for a few minutes. If it is dark and grey outside, I use my Breuer Daylight therapy lamp instead of coffee lately.

💕 Relationships

1. I try to have two weekly meetups with good friends and/or family. I always feel so energized afterward and always tell myself to make this a high priority.
2. The most extensive study on resilience I know is the 32-year-long Kauai Longitudinal study studying 700 people from childhood to adulthood. Researchers found 7 building blocks that resilient individuals possess; having one close person you can trust is one of them.

"... who had developed resilience actively sought out trusted guides/advisors (like respected elders and trusted peers) for help in getting through difficult times."  - Inc.com

That's it from me.

Have a great week! 🎈

xx Luke