Health
Nutrition
Adopt a well-rounded diet with plenty of fruits, vegetables, whole grains, healthy fats, and lean proteins to provide essential nutrients and sustain energy levels. [1]
Opt for small, frequent meals and snacks throughout the day to maintain a steady nutrient supply to your brain and prevent feelings of fatigue. [1]
Avoid crash diets and focus on gradual, healthy weight loss to ensure your body receives essential nutrients and to prevent fatigue caused by poor nutrition. [1]
Use caffeine strategically, consuming it before important tasks, and limiting intake to avoid insomnia and dependency. [1]
Moderation is key when it comes to alcohol consumption, particularly during midday and close to bedtime, as it can lead to lethargy and disrupt sleep. [1]
Stay adequately hydrated by drinking about five to eight cups of water daily to boost performance and combat feelings of fatigue. [1]
Avoid empty calorie products, like chips and cookies, in favor of more nutritious options. [1]
Avoid sugary foods as they cause a temporary energy spike followed by a crash due to insulin release, leaving you less energized in the long run. [1]
Consume only one power/energy bar daily, prioritizing those with minimal, natural ingredients and low calories. [1]
Consume adequate amounts of Iron, Vitamin B12, folic acid, magnesium, and Vitamin D; excessive intake won't provide additional benefits. [1]
Exercise
Aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly, complemented by two to three strength training sessions. [1]
Always include a 5-10 minute warm-up and cool-down, followed by stretching, in your exercise routine. [1]
For robust health benefits, engage in brisk walking for at least half an hour, five times a week, or choose other vigorous exercises you enjoy. [1]
Starting with weights as light as 2 pounds, increase after you complete 8 to 12 repetitions per set for two to three sets per exercise. [1]
A rule of thumb: If talking is easy, exercise harder; if conversation is impossible, back off. [1]
Consider incorporating 20 minutes of yoga or tai chi into your routine to enhance mental focus and reduce stress. [1]
Boost your vitality by engaging in regular cardiovascular (aerobic) exercises like brisk walking, jogging, cycling, or swimming. [1]
Combat fatigue and improve overall well-being by engaging in 30 to 60 minutes of aerobic exercise three times a week for at least three months. [1]
Enhance sleep quality and reduce daytime sleepiness through core exercises like Pilates. [1]
Stretching and balance exercises do not significantly affect energy levels, yet have other benefits. [1]
Sleep
Leave the bedroom and engage in calming activities if unable to fall asleep within half an hour. [1]
Engage in at least 10 minutes of physical activity daily to improve the quality of sleep. [1]
If vigorous evening exercise interferes with sleep, avoid it two to three hours before bedtime. [1]
Only use sleep medications as a last resort to avoid potential issues with daytime fatigue and tolerance. [1]
Avoid naps and maintain a consistent seven-day sleep schedule for more restful sleep. [1]
Designate your bedroom solely for sleep. [1]
Expose yourself to morning sunlight to regulate your body's internal clock. [1]
Maintain a consistent sleep schedule by determining the right amount of sleep you need and sticking to it even on weekends and vacations. [1]
Prioritize sleep by establishing a bedtime routine, limiting screen time before bed, and creating a relaxing sleep environment. [1]
Improve sleep quality by practicing good sleep hygiene, reducing alcohol intake, and incorporating regular exercise into your routine. [1]
Limit caffeine consumption, especially in the evening, to avoid disrupting your sleep patterns and ensure better rest at night. [1]
Managing Stress
Incorporate regular aerobic exercise, such as brisk walking or cycling, to reduce stress hormones and boost endorphins for a calming effect on your body during stressful times. [1]
Practice mind-body relaxation techniques like meditation or cognitive behavioral therapy to activate the relaxation response, which can help reduce chronic inflammation and promote cellular energy use. [1]
Try Qigong, an ancient Chinese practice combining breath, movement, and meditation, to lower blood pressure, enhance balance, and promote relaxation. [1]
Engage in rhythmic, repetitive activities like walking or swimming, focusing on breathing and using a chosen word or phrase to bring about a calming and relaxing experience. [1]
Take mindful walks to center and relax the mind or brisk walks to simultaneously energize and calm your body, paying attention to bodily sensations and breathing patterns. [1]
Dedicate time to rhythmic crafts like knitting or sewing, which can be calming and enjoyable. [1]
Practice daily deep breathing, meditation, or visualization exercises to calm the mind. [1]
Prioritize tasks, learn to say "no" when overwhelmed, and seek assistance when needed to maintain energy and reduce stress. [1]
Engage in regular aerobic exercise to reduce stress hormones and increase endorphins for a calming effect. [1]
One Minute: Take a deep breath, pause, exhale, and repeat for one minute. [1]
Three Minutes: Sit, relax your body, and focus on deep breathing. [1]
Five Minutes: Spend five minutes massaging your neck, face, and temples, then breathe deeply with eyes closed. [1]
Nature
Spend time in nature regularly to nurture your innate connection to the natural world and enhance well-being. [1]
Incorporate outdoor activities, like walks or picnics, into your routine to experience potential therapeutic effects. [1]
Combine outdoor activities with physical exercise, such as hiking or cycling, to reduce stress and boost energy. [1]
Goal Setting
Identify what motivates you and set achievable goals to boost your energy and well-being. [1]
Align your hobbies or interests with your life goals to make the process of achieving them more enjoyable and energizing. [1]
Start planning for an exciting trip or project, and set up small saving goals towards it to keep yourself stimulated and focused. [1]
Prioritize your daily tasks, focusing on what matters most to you, to use your energy more efficiently. [1]
Meta-Writing
Topic: Facts from studies about health and wellness.
Goal: Have a single place of reference for all of the information I learn that affects my routines and decisions.
Scope: Health, Wellness, Fitness, Nutrition facts and practical information.
Style: Each fact or piece of information should be no longer than a short paragraph. Everything should be actionable, With citations to the source where I found the information.
Audience: Myself, as a quick reference for later. Something that I can update when I find new or contradictory information.
What are the specific findings from this section? Include relevant numbers and figures with the findings.
For each finding in the list, write 1 short, actionable and practical sentence.
Footnotes:
- Boosting Energy Harvard