Moment 88 - Daily Habits That Everyone Needs To Hear: Will Ahmed

Dec 16, 2022 12m 23s 8 insights
This episode explores lifestyle hacks for optimal performance and well-being, including sleep optimization, morning routines, hot/cold therapy, and the importance of breathwork and heart rate variability (HRV) for physiological regulation.
Actionable Insights

1. Prepare the Night Before

Pack workout clothes and lay out work clothes for the next day to streamline your morning. Write down two or three key things you plan to focus on the next day to set a clear agenda.

2. Prioritize Morning Workouts

Exercise in the morning to ensure it gets done, as it’s easier to control your schedule before work demands arise. This ‘checks the box’ for physical activity, preventing missed workouts due to evening commitments.

3. Incorporate Cold Exposure

End all showers with cold water, as cold exposure can provide a jolt of adrenaline, force proper breathing, and induce a feeling of happiness afterward. It’s also linked to increased longevity when combined with hot therapy.

4. Utilize Hot Therapy (Steam/Sauna)

Engage in steam room or sauna sessions a few days a week, as research suggests this practice can contribute to increased longevity.

5. Practice Intentional Breathwork

Actively control your breathing to influence your autonomic nervous system; inhaling is sympathetic (activation) and exhaling is parasympathetic (calming). This allows you to consciously increase or decrease your heart rate variability (HRV) and regulate your body’s state.

6. Identify & Avoid HRV Reducers

Be aware that factors like dehydration, bad diet, alcohol, heavy exercise, and psychological stress (including relationship issues) can significantly decrease your heart rate variability. Minimizing these can improve your body’s readiness and sleep quality.

7. Start the Day with Connection

Give your partner kisses before leaving in the morning, even if they are still sleeping, as this can serve as a nice relationship hack.

8. Fuel with Protein-Rich Breakfast

Consume a breakfast primarily composed of proteins, such as egg whites, avocado, and bacon, to provide sustained energy.