Take Care of Yourself
summary
30 minutes of moderate to intense exercise daily reduces risks for heart disease, Alzheimer’s and depression and is tracked by the green activity ring on Apple Watch; a switch to a whole food plant-based diet yields rapid weight loss (about 28–30 lb in five weeks) and cuts cholesterol (reported 172 → 72 in five weeks, meds discontinued, maintained under 120); sleep target is 7–9 hours (improved from ~5.5 to 6–6.5); mindfulness practice of 25 minutes of meditation every day for a year trains attention and reduces suffering.
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chapters (14)
- 0:00Intro
- 1:18The most difficult day
- 2:15Your physical body
- 2:34Exercise
- 5:23Get outside
- 6:46Weight loss
- 7:12WDC 2010
- 7:44Diet
- 8:14Food
- 14:07Nutrition Science
- 16:32Sleep
- 19:07Rest
- 26:03Meditation
- 33:03Give yourself a break
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