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).
Sleep
6 to 8 hours per night. More for the younger readers.
Meditation
20 minutes per day. But just 3 minutes per day can alter the pre-frontal cortex.
Exercise
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.
Diet
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.
