We are going to accomplish in the next five minutes the basic health habits that are going to make you feel the best you've ever done.

I'm not going to get into the scientific details, I'm just going to tell you what to do and you're going to do them because you know what?

You know they work.

Let's start.

Number one, you're going to reframe your identity that you are a professional sleeper.

That means you're not going to sleep when it's convenient, or when your show is done, or when you're finished playing with your friends.

You are going to set a bedtime and meet that bedtime every single day and you're going to follow some health habits.

So there's five things I want you to do.

Number one is eat earlier and lighter in the day.

So for example, if your bedtime is at 10 pm, have your last meal of the day at 8 pm and then try 7 and then 6 and then 5 and try pushing it back earlier and earlier and watch your sleep improve.

Find your right timing but you will learn that the earlier and lighter you eat, the better you will sleep.

Number two is you need to have a wind down routine, which means your body needs to be physically ready to sleep.

You can't just work up until the last minute, lay your head on the pillow and expect great sleep.

The body needs to adjust itself from an aroused high energy ambitious state, whether you're socializing or working, to a calm down ready to sleep space.

Now you can fill this hour where your wind down routine is going to be one hour from your bedtime.

You can fill it with breath work, meditation, reading a book, going for a walk, but you need to be in a relaxed, calm state, screens off, get your body ready.

Number three is the lighting in your environment matters a lot.

So turn off screens.

I have a red light bulb in my house and a lamp.

We just have red light in the house.

It's amazingly effective at calming things down and making everyone very tired.

Number four is consistency matters a lot.

Your body loves routine.

So if your bedtime is at 10pm, try to be in bed every night plus or minus 30 minutes.

No more.

When you deviate, the body gets confused and you're not going to have as good as sleep.

Number five is avoid stimulants, for example, like caffeine.

So if you go to bed at 10, be mindful.

You may want to have your last cup of coffee before noon or so.

So by the time your bedtime arrives, you're good to go.

All right.

So this is the first one.

This is the most important one.

Sleep is your number one life priority.

When you feel well, you're going to want to also exercise, which you also know from life experience.

When you exercise, you feel great.

So now you're going to do two simple things every day.

Do 30 minutes of exercise.

And that can be something like swimming, running, biking, hiking.

It could be strength training.

That's a basic starting point.

Now, of course, we'll jump into more advanced things and other videos, but it's really establishing the basics.

And then two is you want to be moving throughout the day.

So for example, every 20, 30 minutes or so, I get up from my desk, whether I'm standing or sitting, I'll stretch or I'll do a little exercise.

I'll go for a little walk, but moving throughout the day, there's an infinite rabbit hole on what to do for exercise.

And that's great.

And we're going to cover it.

Yes.

Also the daily practice of being active in both an activity and throughout the day is the power law of activity.

All right.

Number three is diet.

Now this is the most complicated of them all, because I guess I speak from personal experience is food is a place we go to self soothe.

And it's also a source of addiction and all sorts of emotional problems.

I have been there and I know how complicated food is.

I was trapped.

And so the reason why it's number three is because if you get, if you're well rested and you exercise, we all know the feeling we have of wanting to eat well.

So it's nice to have those two pillars in place versus if you're not well rested and you're not exercised, it's so much easier to be naughty.

Number one is try to never rely upon your willpower.

So if you have a particular risk zone, let's just say at 7pm, you that's exposed to let's just call it cookies.

You decide you are a person that does not eat cookies at 7pm, because if you wait to make the decision at that moment, you will certainly eat the cookie.

Now, if that was true for me, so never put yourself in a situation where you're relying upon your willpower, build systems and make commitments ahead of time.

Okay.

Now, number two is trying to avoid over eating.

Now I'll tell you from my personal experience, this is impossibly hard to do.

Of course, any one of us can say it.

But we all know that like, we just can't control ourselves in those moments.

So I did something where I fired evening Brian, this is the version of me from 5pm to 10pm, who would unquestionably overeat, no matter what, every single day, I had to fire him, I had to basically make a rule of my existence that I as a human do not consume food between 5pm and 10pm.

No matter what I say, that's the kind of extreme I had to go to, to control my overeating habits.

Now, I think a lot of us probably share similar behavioral profiles.

So this solution may not work for you.

But the point is, we this is a struggle.

It's real.

And so the invitation is for each one of us to try to myself to make the right decision in that moment.

And so systems far exceed willpower.

In addition to avoiding bad foods.

Also, I want you to avoid smoking and excessive alcohol.

Okay, number three is a Mediterranean like diet, you want to try to have, you know, healthy fats, healthy proteins, trying to generally be on the right track is good enough, you don't need to wrestle over every calorie and every macro, it's just there's diminishing return.

We live in a society where health is impossibly hard.

Controlling our own personal behaviors is impossibly hard.

Now I know I have felt hopeless and helpless my entire life in this regard, just until the past few years, where I actually have the systems.

Now, in this video, I don't expect this to solve things for you.

In fact, you know what tonight or maybe right now during this video, maybe you're eating junk food.

That's okay.

I understand.

The point is, we're building a community, we're trying to change the norms where being healthy is the right way to live.

You're not going to feel pressure to do these self destructive behaviors.

And there's power in you and me making these very small decisions.

So if it helps you in your moment of torment, when you're sitting there deciding, do you do it or do not do it for the team, do it for all of us, because if you do it, others will do it.

And we know this when we cave, we weaken the entire system, wherever you're at, no matter what your circumstances are, we can do this.

These health habits will make you the happiest, healthiest person you've ever been.

Let's first master the basics.

And then we get to play with all the cool new things we'll discover together.

Don't do it.

Don't do it.

I'm telling you, don't do it.