JJ Virgin breaks down three free health moves: sleep 7-9 hours aligned with daylight, add daily movement and resistance training, and eat more protein and fiber to crowd out junk food. She argues these beat expensive interventions for metabolism and longevity.
Great news! You don't need $2 million a year to get healthy. Most of the things are going to make the biggest difference in your health are actually free or pretty darn inexpensive. So here are the top needle movers, the biggest rocks. Number 1, sleep is by far the most important. Most important thing you can do there is actually make time for sleep, 7 to 9 hours a night, super important, and do it during the normal circadian rhythm. If it's dark, you're asleep. If it's light, you're up. The next one is moving more, and again, we're not exercising to burn calories here. We're exercising for the metabolic effects. So what's that mean? Move more all throughout the day to keep your metabolism up, but do some resistance training to add muscle and do some HIIT training for your VO2 max and to help burn off that visceral adipose tissue, the VAT. And then third, add before you take away. What do I mean by that? So many people go on a diet deprivation, and of course all they can think about is what they're going to eat when they go off of it. Instead of that, let's focus on what we're going to add to our diet. Add some clean protein, add some fiber, add some healthy fats. You're going to crowd out all bad stuff, and you're going to boost your metabolism because you're eating more protein. Those are the biggest rocks that you can do. They're going to have the biggest impact on your body composition and on your healthy aging. And again, didn't cost $2 million to do them. I'm here to help you age powerfully, so don't miss out. Follow this page.
