Ever feel like the world of health tips is so complicated that it leaves you spinning? You’re not alone. Today, let’s strip it all back to the essentials and talk about three simple, powerful laws of health. These are not fancy theories or quick-fixes—they’re solid habits that will make you feel the best you’ve ever felt.
But who is Robert Born, the author of this article, to talk about living longer? Well, although it is me who is writing the article, these ideas are not from myself, per see. No. The information here is largely based on a video recently shared by Bryan Johnson.
And you know who Bryan Johnson is. Even if you cannot connect the dots right now, but you’ve heard of him. In 2022, Bryan Johnson made headlines by publishing results indicating he had reversed his epigenetic age by 5.1 years. Ever since he has become a prominent figure in the field of longevity enhancement. His comprehensive and intense approach to anti-aging has sparked both intrigue and skepticism. Also, it helps that he is a billionaire and uses his own body to try everything possible, pay for it himself, and share the results with the world.
So, in truthfulness, we are here to find out what the guy who claims to have learned how to reverse ageing has to tell us. Let’s dive in, shall we?
1. Become a Professional Sleeper
- Reframe sleep as a priority, not an afterthought
- Follow five essential habits for better rest
- Consistency and environment are key
First up, sleep. We’re not talking about dozing off when Netflix ends or when you’ve exhausted your social media scroll. Nope. You’re going to take sleep seriously, like a professional.
Rule number one: Set a bedtime. Yes, like you’re 8 years old again. Commit to it daily, because your body craves routine. You wouldn’t eat whenever without a pattern, right? Well, sleep deserves that respect too.
Essential Habits for Quality Sleep:
- Eat earlier and lighter: Try having your last meal a couple of hours before bedtime. Start with two hours, then test an earlier time. You’ll notice the earlier you finish eating, the better you’ll sleep.
- Create a wind-down routine: Spend an hour before bed switching from ‘go mode’ to ‘slow mode’. This could be deep breathing, reading, or a calming walk. Avoid screens—let your body know it’s sleep time.
- Adjust your lighting: Harsh lights and screens scream “wake up!” to your brain. Try a warm, red light in the evenings—it’s like telling your body, “Hey, night is here”.
- Stick to a schedule: If 10 p.m. is your goal, get into bed by then, give or take 30 minutes. Routine is your friend here.
- Ditch late-day stimulants: That 4 p.m. coffee might feel necessary, but it’s not doing you any favours at bedtime. Try cutting caffeine off after lunch.
Sleep well, and guess what? You’ll want to move more. That brings us to our second power law.
2. The Power Law of Activity
- Daily exercise of at least 30 minutes
- Move regularly throughout your day
- Simplicity beats complexity
Ever noticed how a good night’s sleep makes you want to get up and go? There’s a reason for that. Once you’re rested, your body is geared to move. And moving isn’t just about scheduled workouts; it’s about staying active all day.
Start simple: Dedicate 30 minutes to an activity that gets your blood pumping. Walking, cycling, hiking—it’s all good. Keep it realistic so you can make it a daily thing.
But don’t just stop there. Movement snacking throughout the day can keep your energy up. Every 20–30 minutes, stand, stretch, or do a quick set of exercises. This isn’t just for gym lovers; it’s for everyone who wants to feel alive. Moving daily and during the day keeps you energised and keeps the sluggishness at bay.
Best Exercises to Reverse Your Heart’s Age
3. Build a Healthy Relationship with Food
- Create systems that avoid reliance on willpower
- Minimise overeating triggers
- Adopt a balanced approach with a Mediterranean-like diet
Ah, diet. The biggie. It’s probably the trickiest because, let’s face it, food is emotional. We eat when we’re bored, stressed, or just because it’s there. You know that 7 p.m. craving for cookies? Yeah, we all do.
First tip: Don’t put yourself in situations where you need to rely on willpower. Plan ahead and commit. If cookies are your kryptonite after dinner, declare it: “I’m someone who doesn’t eat cookies at 7 p.m.” Sounds silly, but it works.
Next up, “firing evening self”. You know that version of yourself between 5 and 10 p.m. that says, “Just one more snack”? I had to fire that version of myself. It was tough, but setting strict boundaries made a difference.
Aim for a Mediterranean-style diet. This isn’t about counting every macro; it’s about choosing whole foods—healthy fats, lean proteins, and lots of veggies. Forget the diet culture of guilt; just aim to be on the right track most of the time.
Why Is the Mediterranean Diet So Good for Longevity?
Overcoming the Challenges
It’s okay if you find yourself snacking while reading this article. We’ve all been there. The key is making these habits automatic over time. It won’t happen overnight, but it’s possible. Imagine a community where choosing health is the norm and giving in to late-night cravings feels out of place. You can be a part of that change, one step at a time.
These aren’t just health rules; they’re life rules. Sleep, activity, and mindful eating will make you the happiest and healthiest you’ve ever been. Master these basics first, then we can get fancy with other habits. Remember, it’s about progress, not perfection.
