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.

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About Kelly McGonigal