Jordan Dean Phillips

10 exercises you should do the rest of your life: • Bird dogs • Dead hangs • Sit to stands • Glute bridges • Dumbbell RDL • Thoracic rotation • Piriformis stretch • Prone I's, Y's, T's • Single leg balance • Bulgarian split squat

Andrew Huberman has been instrumental in improving my overall knowledge of health and fitness. He outlines 5 key habits to "re-up" every 24 hours to maximize our health. Here they are: 1) Sunlight Sunlight is our most neglected energy source. It boosts Vitamin D levels It regulates metabolic health It regulates circadian rhythm If you want to be functioning at your best metabolically and hormonally, aim for at least 30-60 minutes of sun exposure every day. *Pro-tip: View sunlight as soon as possible when you wake up, and view the sunset each day. This will help regulate your circadian rhythm, which will help you sleep better and maintain higher energy each day. 2) Relationships Scary stat: Loneliness has the same effects on our health and longevity as smoking half a pack of cigarettes a day. We are social creatures. We need social interaction daily to feel healthy and happy. It's no coincidence that in cultures where community is strongest, they also tend to live the longest. Even if it’s through a phone call or social media, making time for your relationships every day is crucial for your health. 3) Nutrition The quality of your energy, mood, and health is determined by the quality of your nutrition. Good nutrition doesn’t have to be complicated: • Eat until ~80% full • Drink a gallon of water a day • Prioritize protein with each meal • Eat real foods and avoid processed ones • Use supplements on top of a healthy diet, not in spite of 4) Sleep The hustle culture notion of “I’ll sleep when I’m dead” is (luckily) a dying phrase. Lack of sleep actually speeds up the process of death. Getting a few more hours of sleep a night can add 5 years to your lifespan. Aim for 7-9 hours Sleep in a cool, dark room Stop eating ~ 3 hours before bed Supplement magnesium glycinate Turn off screens ~ 1 hour before bed 5) Movement Our ancestors used to walk ~17,000 steps a day. Now we walk on average ~4,000. Movement is crucial for our metabolic health, cardiovascular health, cognitive functioning, energy levels, and overall well-being: Walk after meals Walk after waking up Walk between meetings Aim for 10,000 steps a day Do 60-120 minutes of zone 2 cardio a week You don’t have to run a marathon. But you do have to move every single day. Recap: 5 things to reset every 24 hours from Dr. Huberman: • Sleep • Sunlight • Nutrition • Movement • Relationships Thank you for reading. If you enjoyed this post and learned something: 1) Follow me @chrisboettcher9 for more 2) RT and comment below to help spread the message