Drink 3cl water, tea, or coffee per kg of your current body weight daily and avoid alcohol.
Eat 1.5g of protein and 27kcal per kg of your desired body weight daily and stick to whole food.
Daily Routine: 400kcal 40g protein breakfast (Cinnamon Huel Black), 800kcal 40g protein rice bowl lunch (Bibimbap, Donburi, Poke), 600kcal 30g protein dinner.
Combine muscle-building, cardiovascular, and flexibility activities.
Adapt your schedule to your health-first lifestyle that must include sleeping 8 hours each night and little stress.
Weekly Routine: 90mn of strength training supersets, 30mn of HIIT, 15mn of Yoga, 20km of walking, 5km of running.
Pay-off any debt, build an emergency fund, then invest over decades to benefit from compound interests.
Reduce taxes with a Roth IRA (US) / PEA (FR) and get employer contributions with a 401(k) (US) / PER (FR).
Monthly Routine: DCA investing €400 in a World ETF (CW8, DCAM) and €100 in a 2x US ETF (CL2, LQQ).
Satisfaction in relationships is the best predictor of a happy and healthy life.
Practice social fitness as much as you do physical fitness by doing something you enjoy alongside other people.
Routine: daily dinner with partner, weekly gaming with friends, monthly call with family, quarterly group retreat.
Limit your addictions and force your improvements, all you have is 4000 weeks with 112 awake hours each.
How many hours of entertainment per week is too much? How many hours of training per week is too little?
Minimum:
Daily: 7h of sleep followed by a 2km walk outside and 20 push-ups
Quarterly: 1 evening out and €1000 investment
Yearly: 1 week vacation and 1 novelty
Maximum:
Daily: 3m of social media and 3 newsletter articles
Weekly: 7h of entertainment and 3 treats
Quarterly: 1 alcoholic beverage and 1 energy drink
Yearly: 1 TV show
Knowing what to do isn't enough, you must act.
It took you years to reach your current state, change will take time.
Stop: avoiding fear, being lazy, living alone, looking busy, reading the news.