5 science-backed habits to boost your brain health: 1.Follow Japan's 80% Rule. Nobody has time for a food coma. So, at lunch: Prioritize nutritious foods, eat slowly to calibrate fullness, and stop eating at 80%. 2. Stay Hydrated. Your brain is 73% water. Being dehydrated by as little as 2% impairs clear thinking. Carry a water flask with you, and get your brain the water it deserves. 3. Take Walking Meetings. What do Steve Jobs, Nietzsche, and Aristotle all share? Each used walking as a strategic tool for clear thinking. In the words of Nietzsche, "All truly great thoughts are conceived while walking. 4.Have a Strong Rest Ethic. Sleep is vital for the brain's restoration. Prioritize 7+ hours of nightly sleep and take power naps (as needed). 5.Avoid Energy Vampires. Spend more time with people who give you energy and less with those who drain it.
As part of my 2025 goal(s) to get healthier I stopped drinking. I'm at 200 days sober and feeling great. I'm also repeating the Couch to 5K running program, and started to incorporate situps, pushups and half-pull ups so I can work my way up to proper ones. Each day I do one or two exercises, and then switch it up when one muscle group gets too sore. I am trying to drink 60 oz of water a day plus eating a couple servings of vegetables. For weight loss, I've had great success with simple intermittent fasting where I eat only 3 meals a day (7AM-7PM) and no snacking. My BMI has dropped from 27.4 to 26.5. I'm targeting a BMI of 24.