11d • Knowledge nuggets 💎
If you do NOTHING ELSE for your health...
Dial in these 4 things:
1) SLEEP
- 7-9 hrs per night, consistent sleep/wake times within 30 mins.
- Experiment with mouth tape to promote nose breathing, which has been shown to increase oxygen uptake by up to 20%.
2) NUTRITION
- You can out-nutrition bad training, but you can NOT out-train bad nutrition
- 1g protein per lb of body weight, 70+g fat for hormone health, carbs adjusted based on training intensity and style.
3) TRAINING
- Get at least 3 days of resistance training in per week (can be weights, calisthenics, pilates)
- Progressive overload: record all your workouts reps, sets and weights, and push a little harder than last week
4) RECOVERY
- Take 2 days per week to do some active recovery.
- being a couch potato does not count as recovery unless you're brutally injured or sick
- Light cardio, stretching, sauna, ice bath, massage, breathwork all count as recovery.
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If you do NOTHING ELSE for your health...
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