This shouldn't even be here but I'm constantly surprised. Basically eat healthy unprocessed food as much as you can. Avoid calorie-dense, nutrient-poor foods like sugary drinks and fried stuff. Have a basic understanding of what macros are and how much you need.

Most people benefit from consuming more protein that they think. Eat more high-quality protein like whey protein and eggs. Not all proteins are equal due to their different digestibility scores and amino acid profiles. Plant proteins are less effective than animal protein, which means you usually need more for your body to get the same amount

While a balanced diet is the best way to get the nutrients we need, some vitamins and minerals are commonly deficient in our diets. Typically, magnesium, zinc, and Vitamin D and B are the most important ones to consider.

Chew your food properly. That's what your teeth are for. We often swallow large chunks of food especially when we're hungry. Chewing really helps with digestion and better absorption of nutrients.

Staying well-hydrated is very important to stay energized and focused. It helps transporting nutrients, removing waste and the balance of fluids. The color of your urine is a good indicator of how hydrated you are; it should be clear or light yellow.

This is a habit to break. Avoid doing something else while eating like watching TV or using your phones. When you do, your brain doesn't properly process the fact that you are meant to be digesting.

Drink warm water before meals to warm up your stomach and prepare it to digest food.

Consistent exercise is the number one habit you can practice to improve your health. Make it a rule to workout everyday even if just 20 minutes. If you rely on your willpower, you will inevitably skip some days.

Incorporate strength training into your fitness routine to build muscle, increase metabolic rate, and improve overall healthspan. Compound exercises like pull ups, push ups, squats, deadlifts, and rows are the best for building strength and muscle. The more muscle mass you have, the easier it is to be metabolically healthy.

Always begin your workout sessions with a proper warm-up. Do dynamic stretches and a bit of aerobic warmup to blood flow to the muscles to avoid injuries.

This is a gem. A Shakti mat is a mat covered with small plastic spikes that you lay on for about 10 minutes. The spikes stimulate blood flow and release muscle tension. It's the easiest and most effective way of quickly releasing a tight back after only 10 mins.

Avoid intense exercise, bright screens, and heavy meals before going to bed. Do some breathwork or reflection instead. When you do, your sleep quality will significantly improve.

When CO2 builds up in your room, you sleep quality gets really impacted. It's probably the reason why you wake up tired in the morning. CO2 builds up pretty quickly so monitoring it and ventilating your room makes a big difference.

Caffeine has a half-life of about 6 hours, meaning that half of the caffeine you consume will still be in your system after this time. So, if you drink a cup of coffee at 3pm, you may still have significant levels of caffeine in your body when you're trying to fall asleep at 11pm. Ideally, avoid coffee altogether.

Activate the Night Shift feature on your electronic devices after sunset to reduce blue light exposure. Blue light inhibits melatonin production, which makes it harder to fall asleep. It's also easier on your eyes when you work in a less lit room.

More important than sleep amount is sleep quality. You can take supplements like Magnesium Glycinate, L Theanine and Apigenin to calm the nervous system and reduce the time it takes to fall asleep. They make take a day or two to get used to and you may get headaches the first day but after that, they do help.

Many people find that their noses are clogged when they wake up. Use a saline nasal wash to clean your nose and open up your nostrils. You can easily find a reusable bottle with a nozzle online.

Start your day by scraping your tongue to get rid of bacteria and dead cells. Do it even before drinking water in the morning.

Practice breathing deeply at random moments during the day to improve your lung capacity and reduce shallow breathing. It also helps you calm down and focus more. Make sure you're belly breathing rather than breathing into your lungs only.

Resist the urge to check your phone during brief moments of downtime. Take a few deep breaths, stretch your body, or simply observe the world around you. You need to give your brain space and time to digest all the sensory inputs it's constantly exposed to. When you do, you will find that your brain fog lifts.

It's easy to fall into the trap of constantly seeking new insights. People feel guilty if they watch something that’s funny or entertaining, but reading or watching tips and hacks feels like productive work. The reality is that loading up insights leads to information overload and gives you the illusion that you really understand certain topics.

Lion's Mane improves focus and mental clarity. It's a good supplement if you're looking for something to help you work for an extended time.

A continuous glucose monitor is a small blood sugar monitoring device you attach to your arm for 2 weeks at a time. It tracks your blood sugar levels through an application on your phone. It's typically used by people with diabetes, but it can help you optimize your metabolic health. The goal is to manage and minimize glucose spikes by understand what foods and habits impact you most.