The world today is NOT human-friendly.
Use these First Principles to become BULLETPROOF, build anti-fragility and connect with your healthy, thriving, ancestral self.
👨 The Better Human Podcast is a show dedicated to the pursuit of Building Better Humans. Hosted by Colin Stuckert, Entrepreneur, Thinker, and Better Human Builder.
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Copyright 2020 Colin Stuckert
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[00:00:00] My one-page stupid, simple, as easy as possible, 80 20 for your health. These are the things that you have to do. And I talk about them so much because I just know that you watching this right now. Probably don't have these down. Pat. You need to get them down as the foundation of your life and your health and your longevity.
[00:00:20] And whether you're going to maybe get cancer, heart disease later on, whether you're going to live a long and healthy, prosperous life. This stuff matters. This is the type of things that if you ignore them for 10, 20, 30 years, you never going to go back and change them. For the most part, those bad habits are going to be so ingrained.
[00:00:35] That it's just a matter of time before you get some life-threatening diagnosis or you just kill over dead. I guess this stuff matters. If you can't connect your daily actions to wanting to live a long life to things that are happening in 10 or 20 years, you're going to suffer. Okay. And now for the fear-mongering I know for most people, it really doesn't do anything, but I feel the need to say it.
[00:00:56] You got to figure out what your, why is maybe it's your kids or grandkids. Maybe you don't want to be at hospitals. Maybe you don't want surgery that maybe you don't want drugs. I'm petrified of all those things. And I want to live a long, healthy life. I want to be around so that if we do end up colonizing the stars and we extend human life indefinitely, I want to be part of it.
[00:01:13] Yeah. Why not? I enjoy living. I want to be here for as long as possible. That's my why. So I'm gonna give you four things today. That you have to do that. You need to focus on. If you're just pursuing a bunch of health content and it's taken away from any of these things, or you don't have these figured out, then just stop all of that and invest that time and energy into getting these down.
[00:01:34] This is going to be probably 95 to 97% of what you need to be healthy longterm. I'm going to try to go into each one of these very quick bullet points you can do for the research on any of these. You can build the plan that you want. That works for you. I'm trying to give you the high level first principle.
[00:01:47] So don't consider this all inclusive. You're going to have to maybe do some research on some of these that are a little fuzzy to you, but that's good because that's increase adherence. You're gonna understand it. Then you're gonna be able to take action. So real food, the most important thing for this [00:02:00] is cooking your food at home.
[00:02:02] Now, eating out packages, not eating at the whole foods salad bar, which is garbage. And not eating at restaurants no matter how clean you think it is. You're not gonna be perfect with this. So we'll think about it as a slider from one to 10, you want to be a nine, which is, let's say 90% of your meals are eaten at home cooked from scratch restaurants, you've seed oils.
[00:02:23] There's lots of other things I'm wanting to get into. They use cheap conventional meat and animals. They support factory farming. They destroy the environment. And they destroy human health. Restaurants are not good for you. Restaurants are not good. Food. Restaurants are bad for you. If you eat at restaurants is bad for you.
[00:02:39] If you're eating at restaurants, it's not good for you. If you eat at restaurants, your life is going to be shortened. And sometimes you need to restaurants. Yes. And maybe certain restaurants and other parts of the world where all the ingredients are local. Maybe there are some exceptions here, but even the highest end steak houses in the world that I've been to.
[00:02:56] And that friends and family have been to. They still cook their steaks and like safflower oil or canola oil or whatever, eat as much of your meals and food at home as possible from clean greens that you source yourself and that you keep at home. Some simple ways to do this, to kickstart this by avocado oil, organic coconut oil MCT oil, which you can get at wildfoods doco, grass fed butter grass, fed McGee.
[00:03:17] Those will cover your cooking rolls. That's all you need. Don't buy packaged junk foods or processed foods. The foods at home should ideally have to be prepped or cooked for you to be able to eat them. You don't want to have like bags of chips and other things in the pantry and just go in there and snack and snack and snack.
[00:03:32] That's the same thing as eating a restaurant, you're eating packaged corporate created food. When a corporation cooks your food for you and provides it to you in a ready to eat form, it's not good for you. Get a 10 to 12 inch cast iron pan learn how to see ingredients. Any side preacher pan always learn how to use the oven.
[00:03:48] If it's a thick ingredient and it needs further cooking, that's all it requires. And then use lots and lots and lots of salt, more salt than you probably realize. And your food will taste good. You will look forward to your meals. You'll get better and better. Every single meal you cook [00:04:00] and restaurants.
[00:04:01] That were enticing when you didn't know how to cook will be a thing of the past. You won't even look at them and be like, Oh, that sounds good. You look at them and be like, I can get better food at home. I'm not going to spend the money. I'm not going to spend the time. And I'm going to be doing my health a favor by not going to this restaurant.
[00:04:13] How was that? Even a choice to salt you need while pink salt. And then we have the wild flake, salt and get a code while CEO of a 20% off your entire order. It's all you need. Any cooking rules, your salt and raw, real ingredients. And yes, get some tongs. Get a baking sheet with a rack on it. Get a spatula.
[00:04:30] Maybe a meat thermometer. If you're very nervous about doing steaks and whatnot, and that's all you need also get one good non-stick pan that's for eggs and whatnot. That covers real food. It's very simple. Eat at home from raw real ingredients, cook and prep. Your food yourself. Watch cooking channels on YouTube.
[00:04:45] Get recipes, try things, experiment, use lots and lots of salt, more salt than you can even fathom. Use it at the beginning of the middle of the end, and then enjoy your meals and get that to 90 to 95 to maybe even a hundred percent of your meals cooked at home. Number two, the big, big, big thing you have to get right is sleep.
[00:05:01] Eight hours a night pitch black room. Get two to three sound machines. Don't watch Netflix or TV, or be on a screen two hours before bed. Instead, do a Kindle or hang out, play a board game, low lights, control your lights. Turn off those bright overhead fluorescent lights in the kitchen or any LEDs. Get some orange bulbs and some red bulbs.
[00:05:20] I keep those in my bathroom and let your body wind down. Consider taking a shower, let your body cool down and get clean. That'll help you sleep and try to go to bed at the same time every night. Once your body gets into that habit, that routine waking up at the same time every night, you'll be consistent.
[00:05:33] It'll be easy and your body will naturally fall asleep. I would say the biggest thing that I've done is the F dot Lux app night shift on my phone, controlling my light, my environment, low light, and then reading Kindle at night versus being on like an iPad or watching Netflix and just really not watching Netflix as much has been a game changer for my sleep.
[00:05:51] I used to go to bed late. I was a night owl. I played poker for years and that took a long time to break that having kids helped. Of course it was really the Netflix, the blue [00:06:00] light, and just less light one to two hours before bed. That was a real game changer. Now, if I want to stay up, it's hard. Even if I'm on my computer, it's hard for me to stay up the blue light and the screens is huge for your pre bed ritual and then avoid caffeine eight hours before bed.
[00:06:15] That usually helps. Number three. All right, we've got real food cooking at home. We've got sleep, make it a priority. And then we got, get outside. Get moving. Ideally in sunlight, 30 minutes a day, minimum, an hours even better. Don't complicate this. You can garden. You can take a walk. You can hang out and run around with your kids and climb a tree.
[00:06:34] You can take some dumbbells. You can wear a weighted vest. You can just take a walk and listen to an audio book or just walk in nature. Don't complicate this every single day. If you have to set a timer on your phone, get outside 30 minutes to an hour. It feels like you're not being productive. It feels like you're going slow or whatever, but that's the fricking point.
[00:06:50] You want more of that? It's a break for your mind, but more importantly, it's a break for your body and to get your body moving so scheduled into your day, you'll start looking forward to it. Get outside with no sunglasses on let the sun shine on your body. Get that vitamin D detached. Turn your phone off.
[00:07:06] Look around, look far, get your face out of your screen. And the more you do this, the better. It's crazy that I even have to tell people this, your biology believes it's going to be born in the wild and live in the wild it's wild life. Instead, you come into this artificial environment where you can sit in chairs all day and walk to your car and walk back inside.
[00:07:20] And that's it. It is insanity that this is like a thing that we have to talk about. And that is actually health crisis. If you don't have a daily getting outside movement routine, Just make it simple. Get outside, get moving 30 minutes to an hour a day. If you don't have that, you have a major gap in your routine.
[00:07:37] I don't care if you go to the gym three days a week and lifting heavier or whatever he need to move every single day. It is part of your human biology. Okay. And again, real food cooked at home sleep, getting outside and moving. And the number four is community fun. Play in people. We are social animals. We are tribal creatures.
[00:07:59] We [00:08:00] need people. The most torturous thing you can do to human is lock him or her up and solitary confinement. It's a removal of us from other humans. It is the most damaging torturous thing you can do. It's always easier to say no because traffic and because there's, and because I want to do that because I want to be my screen because I want to play my game.
[00:08:18] Anytime you can spend time with people or have them come over or do anything to get your face out of a screen. And in front of people laughing, playing, having fun, discussing whatever the better it's going to be for your health. We have growing depression rates. We have growing isolation, our culture. We have this like don't trust your neighbor thing.
[00:08:36] Build my fence is my big house. The separation of our species is creating a massive negative effect on our mindset. Mental health depression is on the rise suicides on the rise. And we think we're getting social connection by going on this thing and like texting people or whatever, but we're not, it's not an actual substitute for real human connection.
[00:08:56] Touch people hug them. Don't be afraid of them. Get in real life with them. Talk, laugh, et cetera. This is integral for long-term health and wellbeing. For things that make up 80 to 90% of your health, real food at home, cook all your meals, sleep, make it a priority. Get a routine around it. Get some tools around it.
[00:09:16] Movement get outside, get sunlight, move as much as possible. Community people, fun, laugh, et cetera. And the community part is really stress mitigation. I could add another category here, which would be like number five, stress mitigation, but these four are stress mitigation. So if you're doing these as a baseline, you will be eliminating stress.
[00:09:33] And then if you're still stressed, you can find other strategies, stoicism, meditation, mindfulness, et cetera. There's a lot of ways to make any stressors, tons of things that you can try. And you really have to try things that are going to work for you because everyone's different. And like, I'm not going to sit in a room and meditate for hours on end, but.
[00:09:47] I do try to be mindful. And I meditate in the shower and I do breath meditation in the morning. When I, when I'm driving things like that, I've kind of found my routine. I'm also low stress in general. Cause I've set up my lifestyle to be that way for things for your health, do [00:10:00] not neglect them. If you neglect these four things, you are neglecting a very important aspect of your health and there will be long-term repercussions.
[00:10:09] And if you want to make money and attract a mate and be happy and live an amazing life. All the things that we want in our modern culture, the human desire for, well, these four, the foundation you're healthier. You're thinking better. You're making better decisions. You're more confident. You're more likely to go out there and get it.
[00:10:27] It's all connected, neglect your health and you'll pay a price. You'll pay a price in your finances, your happiness, your long-term health. You'll maybe pay the ultimate price. Don't neglect them.