8 Simple Hacks to Prioritize Well-being and Reduce Stress

⏰ Health is the most important aspect of our lives, affecting everything else.

💤 The 321 method can improve sleep quality by stopping eating and drinking before bedtime.

📚 Applying productivity principles to health can lead to simple and effective hacks.

💧 Drinking fluids, even water, one to two hours before sleeping can disrupt sleep quality.

📱 Avoid screen usage, especially bright screens on phones, one hour before sleeping to improve sleep quality.

📚 Reading fiction before bed can help switch off the brain and improve sleep quality compared to reading non-fiction.

🚶‍♂️ Physical inactivity, such as sitting for long periods, can increase the risk of various health problems, including weight gain.

🏃‍♀️ Taking 10,000+ steps per day has been shown to have many health benefits.

💡 Taking 10,000 steps a day can lower the risk of mortality, anxiety, depression, anger, fatigue, and cardiovascular disease.

🏃‍♂️ Using a treadmill under a standing desk, walking during Zoom calls, and choosing to walk instead of driving contribute to reaching the 10,000 steps goal.

📱 Monitoring step count with an Apple watch or any phone helps increase daily step count and improve health.

🧘 Meditation has numerous health benefits, including reducing blood pressure, cortisol levels, heart rate, inflammation markers, and improving self-compassion and focus.

⏱️ Running one's own business can lead to less free time than expected, with entrepreneurs often working long hours to avoid working regular 9-5 jobs.

🧠 Taking breaks and managing stress is important for overall health, as continuous stress can have negative effects on the body.

🧘‍♂️ Meditation and mindfulness can improve mental well-being.

📊 Dexa scans provide detailed information about body composition.

💰 Dexa scans can be expensive but are worth the investment in one's health.

💰 A dexa scan is a valuable tool for assessing body fat and tracking health progress.

🏋️‍♂️ Regular dexa scans help in monitoring gym progress and weight loss.

📊 Dexa scans provide accurate measurements of muscle and fat changes over time.

🥩 Proper protein intake and exercise are essential for maintaining muscle mass.

Protein intake is essential for building muscle, but there is no consensus on the exact amount needed.

Aiming for 1.5 to 2 grams of protein per kilogram of body weight is recommended for muscle growth.

Automating protein intake by having a protein shake in the morning can help meet protein goals.

💪 Increasing protein intake can aid in fat loss.

🤸‍♀️ Flexibility and mobility can reduce the risk of injury during exercise.

🙆‍♀️ Incorporating stretching routines, such as those found on YouTube and in an app, can improve flexibility and promote relaxation.

💊 Struggling with consistency in medication intake can be resolved through implementing helpful strategies.

💊 Taking supplements and medication consistently is important for improving health.

📦 Using a pill organizer can help improve consistency in taking supplements and medication.

🧴 Following an evidence-based skincare routine can have a significant impact on the quality of your skin.