Wellness 60-90

Main Theme:

Focus on holistic health with strong emphasis on sleep, muscle maintenance, gut health, prevention, and lifestyle optimization.

Key Concepts:

Sleep: Aim for 7.5 hours minimum; sleep cycles in 90-minute blocks (6, 7.5, or 9 hours). Mouth taping and nasal breathing improve sleep quality. CPAP therapy is considered successful at 4 hours per night, 4 times/week. Poor sleep = systemic inflammation. Muscle Maintenance: Lose 1% of muscle mass every year after 30; maintain muscle through strength, cardio, flexibility. Grip strength and chin-up bars emphasized. 7-minute HIIT biking daily recommended. Gut Health: 30 grams of fiber daily critical for gut and immune health. Eat 2 fermented foods per day (e.g., miso soup, yogurt, pickles). Gut membrane permeability linked to autoimmune diseases; 80% of autoimmune patients are women. Prebiotics = fiber, Probiotics = diverse strains, Postbiotics = short-chain fatty acids (SCFAs). Light and Circadian Health: Use orange glasses at night to block blue light. Morning sunlight exposure for 10 minutes daily (Huberman Lab influence). Red light therapy in gym (photobiomodulation). Supplements: Vitamins to fill gaps only. Magnesium Glycinate for sleep and stress. Cod Liver Oil (Carlson brand) for Vitamin D. Creatine (Allmax brand) for muscle and neuroprotection. Ashwagandha and Black Maca Powder for cortisol reduction. Protein from New Zealand whey suggested. Water Quality: Use reverse osmosis or whole-house filtration systems for clean water. Dental Health: Strong dental hygiene linked to overall health, reduces systemic inflammation, and enhances nutrient absorption. General Health Habits: Increase hygiene frequency to better manage blood sugar. More activity = 6% more happiness. Hang around fit, healthy people. Maintain Unconscious Competence in health behaviors. Importance of being a nasal breather to reduce cortisol and stress response.

Highlighted Books:

Outlive – Peter Attia

Why We Sleep – Matthew Walker

The Microbiome Solution – Robynne Chutkan

Breath – James Nestor

The One Minute Workout

The Gut Immune Connection – Mayer MD

The Clever Gut Diet – Michael Mosley

Living to be 100 – Michael Howard

Why We Get Sick Sapiens – Yuval Noah Harari

The Mind-Gut Connection – Mayer MD

Actionable Takeaways:

Master sleep and nasal breathing. Strengthen muscle mass consistently. Prioritize gut health with fiber and fermented foods. Manage stress with proper breathing, supplements, and light exposure. Practice strong preventative healthcare habits including dental hygiene and clean water use.