Preface
When I was in the hospital all I wanted was one thing.
To be healthy again.
So I spent all my time researching the best ways I could transform my health upon leaving.
I turned the following things into habits that over many months changed my life.
1. Sauna
I hit the sauna 3-5x a week. (20min at 90° C)
Find a rec centre/gym with a sauna and hit it after your workouts.
Benefits I noticed: -Quicker muscle recovery -Improved sleeping -Improved mental health -Better cardiovascular endurance
2. Cold plunge/showers
Before and after every sauna I take a 5minute cold shower.
I also mix in cold plunges every chance I get. (In nature too)
Benefits I noticed: -Huge dopamine boost -Reduced muscle soreness -Better focus during day -Better sleep
3. Intermittent fasting
I eat for an 8-hour time period from 1 pm until 9 pm.
For the other 16 hours of the day, I fast.
Benefits I noticed: -Improved energy and focus -Better digestion of meals -Happier gut -Reduction in inflammation
4. Sunlight in the morning
I used to struggle with falling asleep and waking up.
Now I get sunlight first thing in the morning to set my circadian rhythm.
Benefits I noticed: -Improved sleep -Reduced depression -Excited to wake up -Energized throughout the day
5. Animal-based diet
I had really bad gut problems. (Crohn's disease)
Switching to an animal-based diet with some added fruits transformed my gut.
Benefits I noticed: -Healthier bathroom trips -Less brain fog -Reduced stomach cramps -More shredded.
6. Daily exercise
Your body needs movement every day.
I like to combine cardio with resistance training daily. Hikes are my favourite.
(ex: walk and gym. Bike and calisthenics. Run and weights)
Benefits I noticed: -Better mental health -Better physical health
7. Daily prayer and meditation
I prioritize this. Morning and evening prayer coupled with pre-work meditation.
Don't neglect spiritual health.
Benefits I noticed: -Reduced stress -Cultivates gratitude -Better self-control -Holds yourself accountable.
