Make sleep your number one life priority, building your life around it to improve energy, motivation, and willpower, which are crucial for overcoming depression and other challenges.
Achieve a life expectancy of 92 by consistently applying five key habits: 1) Don’t smoke, 2) Exercise six hours per week (combining strength, flexibility, and cardiovascular training), 3) Eat a Blueprint or Mediterranean-like diet, 4) Maintain a Body Mass Index (BMI) between 18.5 and 22.5, and 5) Limit alcohol consumption (e.g., 1-3 glasses of wine equivalent per week, ideally none).
Personify and ‘fire’ the version of yourself that engages in self-destructive behaviors, and use data-driven algorithms or pre-set rules to remove opportunities for impromptu, self-sabotaging choices.
Build a life where you make zero decisions about doing things you don’t really want to do, by structuring your environment and routines to eliminate willpower drain and regret.
Mentally model the long-term negative consequences (pain) of an unhealthy choice to outweigh the immediate pleasure, thereby eliminating temptation and fostering better decision-making.
Segment your identity into different ‘selves’ (e.g., Morning You, Evening You) and pre-determine which ‘self’ has decision-making authority in specific situations to avoid present-moment self-sabotage.
Clearly define a strong, compelling end goal (e.g., participating in a spectacular future, fitting into clothes, specific physical outcome) to serve as the primary motivation for behavioral change.
Adopt ‘Don’t Die’ as a foundational philosophy, encompassing individual longevity, avoiding harm to others, protecting the planet, and aligning AI with these objectives, to ensure presence for future advancements.
After prioritizing sleep, take small, incremental steps with exercise (e.g., daily walks) and diet (add good, reduce bad foods) to build momentum and gradually improve circumstances.
Commit to exercising every single day, allowing duration or scope to change, to remove internal negotiation and ensure consistent physical activity.
Consume your last meal early in the day (e.g., 11:30 AM) to allow for complete digestion before bed, which significantly improves sleep quality by lowering resting heart rate.
Actively measure and identify specific foods (e.g., carbohydrates, fried foods, sugar) that elevate your resting heart rate and impair your sleep, then avoid them, especially in the evening.
View good sleep as ’easy mode’ for daily life, enhancing emotional regulation and your ability to handle challenges, rather than just preventing grumpiness.
Actively work on maintaining good posture to optimize blood flow (especially to the brain) and support overall health, potentially by strengthening specific muscles through physical therapy.
Establish a family habit of gently reminding each other to correct poor posture, fostering mutual support for health.
Avoid peak UV index times (above four) and get sun exposure in the morning and evening, using a high-quality sunscreen (e.g., Elta MD) to protect skin from aging and damage.
Actively avoid microplastics and other pollutants by using filtered water, ceramic/stainless steel cookware, and minimizing takeout materials.
Invest time in reading biographies to gain diverse perspectives and understand reality across different times, places, and human experiences.
Upon receiving significant wealth, maintain your current lifestyle and habits for 6-12 months to avoid scrambling your reality and losing perspective on your true preferences.
Clearly define your personal objectives for the money; otherwise, the money will dictate your life rather than serving your goals.
Be aware that many people, including close ones, will likely expect more from you financially, leading to potential shifts in relationships and expectations.
Practice empathy and understanding towards those who express hate or negativity, recognizing that their behavior often stems from their own internal struggles.
Adopt a positive, amused, and energized perspective towards hate and criticism, viewing it as a form of engagement rather than a personal attack, especially if you’ve overcome deeper personal struggles.
Adopt a rule like Daniel Kahneman’s ’never say yes on the phone’ to delay decisions and avoid agreeing to things in the moment that are not truly aligned with your best interests.
For males, monitor nighttime erections as a key biomarker for sexual health, psychological health, and cardiovascular health, recognizing their absence as a sign of insufficient sleep.
Explore plasma donation to older parents as a potential intervention to slow their biological aging, based on observed benefits in slowing a father’s aging speed.
If experiencing hair loss, consider a multi-faceted protocol including topical applications (e.g., minoxidil), red light therapy, specific shampoos, and advanced treatments like laser and exosome therapy.