24 Ways to Bombproof Yourself in 2024 (or how to be superhuman)
If most mornings you do not wake up feeling refreshed and ready to tackle the day, it’s time to evaluate your quality of sleep.
Walk as much as possible. Walk back out to the mailbox, take the stairs, park farther away from the door, clean your house, meet a friend for a walk. Research shows mortality rates rise as daily step count falls and 10,000 steps per day is the sweet spot.
Practice nasal breathing, you won’t regret it. The aerobic, psychological and physiological benefits are tremendous. Keep the mouth closed, tongue gently pressed to the roof of the mouth, and breath in and out through the nose.
You are your gut. You are made of bacteria. Floss your teeth, eat your fiber, avoid added sugar. Your mental and physical health depend on it.
Give, give, give. You don’t always need to be right. Listen more. Clean up litter. Volunteer.
Protein helps preserve muscle mass into old age, and sends the right signals to your metabolism! Eat close to your bodyweight in grams of protein each day, in the form of lean meat, legumes, grains, fruits and seeds.
Keep a consistent schedule. Go to sleep and wake, eat and exercise, around the same time each day (your trillions of cells will thank you).
Help out your DNA. Buy organic produce, grass-fed and pasture raised meats, use glass containers, stop drinking out of plastic bottles, use a wooden cutting board, clean your house with vinegar, use natural fabric softeners, avoid perfumes and dyes, switch to plant-based cosmetics.
Work your Heart. Spend at least 30 minutes or more multiple times per week, with your heartrate in a moderately easy, conversation pace zone. Once or twice per week, work in that really hard zone for slightly longer durations of 10 to 20 minutes, and at least once per week get your heart rate up to max!
Find a way to manage stress like it’s your job, because it is. The body responds to all stress the same, whether it is from a fight with the boss, a hard workout, or poor sleep. Walking around in a state of constant inflammation is slowly killing you.
Envision who you want to be, and make the choices that person would make. Create and practice simple habits each day to get you there.
Lift heavy weights, and do it often, as little as 2 or as much as 4 times a week! Your muscles, metabolism, hormones, mental health and body composition will thank you.
Practice resilience, challenge the body and the mind to recover and turn on ancient longevity genes. Jump in the cold lake, take a sauna, go without food for an extended period.
You are only as good as your recovery, from your workouts, life stress, poor nutrition and sleep.
Get your micronutrients, eat loads of colorful veggies and fruits, every day.
Find activities you enjoy that have you jumping around, moving quickly, on uneven surfaces, and reacting.
Do those activities with friends!
Don’t be afraid of Fat. Avoid transfats, eat moderate amounts of saturated fats, eat lots of healthy fats!
“Put your oxygen mask on first.” Your health is non-negotiable. You are no good to your family, friends, workplace, yourself, if your health is failing. Without your health you have nothing. Who wants to live in misery? Put your health first, then take care of the rest.
Be consistent. Show up, especially on the days you really don’t want to.
Visit with friends and family, socialize and participate, but also spend time alone, recharge your batteries, get to know yourself as a friend as well.
Say no to more, and yes to less. You can read this both ways- Say “No” more often, don’t get overbooked, and overstressed, giving away your time. Say “Yes” less often. But also say “No” to more commitments, more meetings, more favors, more possessions, and “Yes” to LESS. Less business, less time wasting, less stress, less things that do not give value and meaning to your life.
Eat enough of the right foods, don’t eat too much food. There is a balance to what your body, hormones & metabolism needs for optimum health.
Avoid added sugar as much as possible (yes this also means sugar substitutes and chemical sweeteners), limit alcohol (no, there is no amount good for your health), and for fucks sake don’t smoke or vape.
