The simplest way to become more healthy in AI Era

Almost every week, someone asks me some version of the same question.

What type of supplements should I take? Is there a scan I should get? What's the protocol?

They want the complicated answer. Because people always tend to think the complicated things are the correct one. But after enough years of looking at those who successfully did it, you start to notice that the people who stay well aren't the ones with the most elaborate routines. They're usually the ones doing four or five boring things consistently, and not much else.

A colleague of mine, Jane, put it plainly in a book he wrote: staying healthy isn't complicated and doesn't require many techniques. Eat simply, move, rest, arrange your work and your life sensibly. That's most of it.

Here are the five habits I'd actually bet on. None of them cost money. None of them require willpower you don't already have. Here they are:

1. Eat less than you want to

In 2024, the journal Nature discovered the "anti-aging mechanism of moderate hunger." Moderately reduced intake increases serum lithocholic acid levels, thereby activating the body's "longevity protease."

Simply put, being a little hungry can actually help you live longer.

It is known to use that there's a limit to the amount of calories a person can digest. Once this limit is exceeded, excess calories are converted into fat and accumulate in the body, becoming a breeding ground for disease.

Everything in excess is harmful, especially when it comes to eating.

Eating less isn't about mistreating your body, but rather about controlling your desires and protecting your health.

My friend Ivan shared his experience "The inability to control your eating stems from a lack of serious understanding of food."

Previously, he was on the verge of developing high blood pressure, high cholesterol, and high blood sugar, but he regulated his body by eating less but eating well.

Now he only eats two meals a day, breakfast and dinner.

He pays close attention to the intake of high-quality protein, prioritizing fish and shrimp, followed by poultry, and almost never eating red meat.

He also told the story of his grandfather.

His grandfather lived to be over 80 years old, and at 80, he could still climb mountains like a young man. The secret was simply eating only regular meals, and nothing between meals except water.

Professor Zhang Zhiruo believes this is a very useful and extremely low-cost health secret.

A minimalist diet, most importantly, involves controlling one's appetite.ow oil and salt, regular meals in measured portions, ensuring that every meal nourishes the body rather than burdens it.

Starting today, try to stop eating when you are 80% full, and resist the temptation of heavily oily and salty foods.

This restraint and moderation in eating is the greatest kindness we can show to ourselves for the rest of our lives.

2. Sleep on a schedule your body knows well

The International Agency for Research on Cancer (IARC) has long classified "circadian rhythm disorder" as a Group 2A (meaning "probably carcinogenic") carcinogen.

Long-term disrupted sleep patterns are a silent killer of health.

Many people today have their biological clocks reversed, staying up late on weekdays and sleeping in late on weekends, eventually leading to health problems. And, this happens a lot among young people.

A college freshman girl woke up one morning just to find she couldn't close her eyes, was very sensitive to light, tearing up, her mouth was crooked, and she was drooling.

Her roommate immediately sent her to the hospital. Doctors diagnosed her with macular degeneration, peripheral facial paralysis, and worse, her kidney function deteriorated,.

And that wasn't all. Further examination revealed:

She also had fatty liver, hyperuricemia, high blood pressure, and even arteriosclerosis and increased renal artery resistance.

At only 19 years old, in the prime of her life, her health indicators resembled those of an elderly person.

Why is this happening?

After questioning, the doctor learned that the girl had a reversed day-night cycle, spending almost every night watching videos, playing games and browsing social media in bed until 3 or 4 AM.

A decline in health often begins with a disrupted sleep schedule, that could happen in almost our everyday life with the increasing exposure to cell phones Internet.

The most basic and crucial step to halt this decline is to simplify your sleep schedule.

One of my doctor friends stated: A simplified sleep schedule means abandoning bad habits like staying up late, sleeping in, and disrupting your sleep patterns, and establishing a regular and comfortable rhythm.

A simplified sleep schedule contains two key elements: regularity and freedom from strain.

This relaxed approach aligns with the body's rhythms, requiring less willpower to maintain, and thus fosters healthy habits.

By not forcing yourself to sleep when it's time to sleep, and not lingering when it's time to wake up, this daily routine allows the immune system to naturally build up its defenses.

3. Make the workout small enough to start today

What does a person with a large belly need to do to achieve a toned and healthy physique?

Excessive exercise? A crazy diet? Cosmetic surgery?

None of these. All it takes is one push-up.

Ten years ago, Guise, the author of Mini Habits, was a reclusive man with an out-of-shape physique.

He set himself a goal of exercising for 30 minutes every day, but he gave up before even starting.

Until one day, he had a sudden inspiration: what if I only did one push-up a day?

He tried immediately.

He felt great and continued with a second, a third.

For the next year, he only required himself to do one push-up a day, gradually achieving a healthy physique.

Behind a simple push-up a minimalist fitness philosophy.

People often complicate exercise. They complain it might demand sophisticated equipment, personal trainers, and precise calorie-based diets.

But less is more.

For me, the reason I can maintain a daily exercise routine is because it meets two conditions: no equipment is required, and it's something I can do whenever I want.

If I want to strengthen my lower body, I'll do a few sets of squats; if I want to strengthen my core, I'll do a few sets of sit-ups.

This kind of exercise is simple, convenient, and easy to stick to.

Learn to incorporate activity into your daily routine: stand on your tiptoes while waiting for the elevator, rotate your shoulders while using the computer, or do a few push-ups when you're bored at home.

Health isn't a blitzkrieg, it's a long-term battle. A little exercise every day will make your body healthier, little by little.

4. Stop carrying every grievance

Many illnesses originate from anger; prolonged depression easily leads to disease.

All diseases in the world are poisons sown by negative emotions.

Today you worry about something happened in workplace, tomorrow you're anxious for your relationships for hours, and the day after, you repeatedly dwell on a careless remark made by someone late at night.

These accumulated emotions are more harmful to the body than any bad habit.

As the saying goes, a more forgiving heart leads to greater health.

The fewer knots in your heart, the fewer physical ailments you naturally experience.

We often find that those who live long and healthy lives are not health experts, but rather people with exceptionally broad minds.

Accept what happens; if you can't accept it, solve it; if you can't solve it, let it go. Never let anything linger in your heart for too long.

In the days to come, be less angry, more forgiving, broaden your mind, and take things lightly; health will naturally accompany you.

A book writer I know who is over 80 years old, is still vigorous and has a strong voice when lecturing.

When asked about his secrets to good health, she just smiled, "I don't have any profound secrets. Every day I just eat, work, sleep, think less, and let everything happen.’

The best way to maintain health isn't through strenuous effort, but by returning to simplicity.

Looking back at the four habits mentioned above, which one requires a lot of money? Which one requires gritting your teeth and enduring hardship?

Learning minimalist 'healthy habits' and maintaining a healthy lifestyle will naturally lead to a more stable life.