Fundamental Health Rules

I have surmised the healthy living guide lines, more to help me. But hopefully to benefit others as well. These are averages or the Minimal Effective Dose. (MED).


6 to 8 hours per night. More for the younger readers.


20 minutes per day. But just 3 minutes per day can alter the pre-frontal cortex.


Minimum 30 mins per day. As a general rule you should be able to carry out a conversation during exercise. Levels will differ depending on your desired outcome.


More water and less sugar. This is a mine field of a subject. Seek the advice from Rhonda Patrick and Valter Longo.

Quick Test

Possible top score 40 points.

Rate your current perception of each category. from 1 to 10.

  • Sleep is the most important. I’m 50 so I need about 6 to 8 per night. I get at least 6, I have rated myself 6 out of 10.
  • Meditation, I never thought I would ever be able to meditate. But now I mediate 20 minutes every day. But I started at 5 minutes many years ago Rating, 7 out of 10.
  • Exercise, I got this one covered I think. Rating 8 out of 10.
  • Diet, a lot of improvement need here. Rating 4 out of 10.

Total score heath score = 24 out of 40.

For ways to improve your heath score, read Kelly McGonigal’s book;

The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It.

Purchase Book

About Kelly McGonigal

Kelly McGonigal, PhD, is a research psychologist, lecturer at Stanford University, and an award-winning science writer. Her scientific research focuses on the mind-body connection, and how to cultivate resilience and compassion.
She is the author of the international bestseller;
Her work is published in twenty-eight languages. Since 2000, she has taught dance, yoga, and group exercise in the San Francisco Bay Area. In her free time, she volunteers as an adoption counselor for animal rescue.

Author: Shane

Why is trail running taking over my life?

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