Sleep, movement, nutrition and the daily habits that compound over time.
Your toothbrush only cleans 60% of your mouth. That means you're leaving behind the dirtiest 40%.
Reading is to your mind what exercise is to your body.
Don't go to the hardware store for milk.
It is not magic. What it can do is amazing, but what it can do is not always what we need it to do.
If you only have one signal about a human and you want to project how long they're going to live, it's your VO2 max that you want to know and improve every day.
If you have a higher intake of fibre, it reduces your risk of cardiovascular disease, of strokes, of heart attacks.
You can have all the money in the world, but if you don't control most of what you're doing every day, then it's not worth it.
The most important thing for women is to trust your own symptoms and what your body is telling you.
One pill, moving your body, is the medicine that positively affects them all.
We shouldn't fear sugar itself. The problem is we're now consuming foods that release glucose often very quickly into our bloodstream.
This self is an illusion, and there is a psychological freedom that can be experienced on the other side of discovering it to be an illusion.
Chronic disease isn't just about food or your genes, it's about your total toxic load.
One of the theories of why eating red meat increases the risk of heart disease is this Neu5Gc.
People are transfixed in a zombie-like fashion. They don't have control over themselves.
It turns out that an effective gratitude practice doesn't resemble that at all.
Oyster mushrooms make about 100 times more vitamin D than your routine field mushroom.
Your attachment style is basically the subconscious set of rules that you've been conditioned with about how to give and receive love.
The greatest effect of exercise is generally seen in the person who goes from being completely sedentary to even a mild amount of training.
I stopped only studying longevity and actually started practicing longevity.
Grief is the distance between what you have and what you wish you had.
I continue to hear: I can't help it — but I'm still stuck repeating patterns.
The placenta is not a filter. The placenta does not keep out all the bad and give only the good to your baby.
A birth chart is a picture of the sky at the time of your birth.
Every organ, every cell actually is built in that time period.
There's no such thing as a good or bad memory. There's a trained memory and an untrained memory.
Our grandparents are full of lead, our parents are full of asbestos, and we are full of microplastics.
Every 24 hours, our copy paste mechanisms leaves 10,000 genetic mistakes that are microscopic cancers.
Every habit in our life has three components. There is a cue, then there's a routine, and then there's a reward.
We did not know food noise existed until it didn't. Until it was quieted.
These drugs help to reduce your appetite, but they don't help to improve a poor diet.
It turns out there's a plateau in how much you'll improve your longevity if you exercise more than two and a half hours a week.
Brief, intentional, conscious exposure to pain.
I remember going to sleep that night and turning over to my wife in bed and saying, 'Are we going to wake up in the morning?'
Do you view stress as enhancing, good for you, or do you view it as debilitating and bad for you?
Everyone gets cancer five times a day. Your body knows how to take care of it.
Coffee can slow down your epigenetic aging clock, drop cardiovascular risk, and sharpen cognition.
If someone were to change from a typical western diet to this optimal diet, say at the age of 20, you'd be looking at about a decade gained.
Are we really listening to the science, or are we only interested in purveying the preconceived narrative?
Every single one of us knows what we do. Some of us know how we do it, but very few of us can clearly articulate why we do what we do.
It's not what you're surrounded with — it's what you are connected to.
Her pull-up record right now is zero. So even if she just performs one pull-up as an 80-year-old woman, the record is hers.
This part of the brain called the hippocampus, that is really key to learning and memory, had an increase in volume just because they were having yogurt.
Snacking itself is not bad for you. It's about what you snack on.
They carry the chemical. The chemical is piggybacked on the little particle, and then they invade the cells.
We are built with the DNA for joy. It is literally encoded in our DNA.
Can you honestly look in the mirror and say I add surplus value? I create more tax revenue and jobs than I absorb, I listen to more people complain than I complain, I love more people than love me.
I call dreams emotional metabolism. When you're dreaming you're actually working through your emotional states that you had during the daytime.
Higher intakes of fiber were associated with more deep sleep, higher intakes of saturated fat, less deep sleep, and more refined carbohydrates, simple sugars — more arousals.
If we can get people to think about their whys, the purposes behind their decisions, the broader purposes behind their what they're doing, they're much more likely to be able to overcome the temptation.
There's far more going right in any of us, in all of us, than there is going wrong if we're here.
I have no control over what happens to me in my life, but I have absolute and complete and total control over how I respond to it.
Awe is good for reduced inflammation, elevated vagal tone, reduced long COVID symptoms. People with long COVID—just a minute of awe a day reduces long COVID symptoms.
It's because you change your beliefs about what other people are like.
I am filled with rage because people are limiting their ability to have great sex, great relationships, and great health because they aren't having access to all the information that they could.
Pain is a request for change.
If we take infertility not just as a disease or a problem and we treat it also as a symptom — that it's a representation of your underlying health — that really allows people the opportunity to change their life.
A lot of people think emotion regulation is getting rid of a feeling. It's not what it is. It's just having another relationship to it.
You should use discipline as a scaffolding, as a way to get things going. But inside the process, you must make sure you don't lean hard into it — you bring some playfulness, some relaxation, some deep choice.
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