Your Small Daily Health Improvements

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Coughing for Cash
kiwifarms.net
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Oct 2, 2017
Seems like there's several threads for larger ongoing issues you might encounter in life, so figured it'd be fun to have a smaller discussion for things you could do within a week to change your life for the better.

I recently watched Australia's Sleep Revolution with Dr Michael Mosley in which 30 people with varying ranges of obesity, apnea and lack of sleep partook. The vast majority suffered from amnesia for one reason or another, and sticking to this new study-based schedule for 2 weeks reduced most of their issues to "technically cured" of apnea, amnesia etc. They called it bedtime restriction therapy or something. Basically if you lay down for 8 hours but sleep for 4, they limit you to only lay down for those 4 hours. If you can't sleep, tough shit. Eventually you can, and then they add on 30 mins in each end until you reach that ~7.5 hr normal sleep time. A guy was reduced from 48 cases of apnea choking to 16 an hour simply by laying on his side instead of his back (left is better than right due to internal asymmetry in relation to acid reflux).

Likewise I saw a thread on Leddit titled "Ive slept 8 hours every day for 5 years" and it was more or less the exact same suggestions. Don't eat 4 hours before bed. Don't drink 2 hours before bed. Don't look at any screen 1 hour before bed. ONLY sleep in bed. ONLY associate bed with sleep. Leave your phone to charge outside the room (unless you got the willpower to have it be just out of arm's length). Don't drink coffee after 2pm. Congrats, you're now a better person with very few changes that are so good they'll have you sticking to them because you've felt what the results are like.

I fast 16-18 hours a day and I stopped even keeping stats because it has become such a normal thing for me. I go to bed completely devoid of digestion heat and risk of heartburn, and can wake later for work cause I only have to shower. No dinner no nothing. Many pro athletes work out fasting because they feel lighter and don't overheat from digestion following breakfast etc. People tell me I look thinner but I eat a lot of shit when I finally do eat, so even in that case it seems to help. Either way it's cheap and simple, can recommend. Once you're used to fasting, you'll see people break their morning "fast" by eating a fucking banana and you just wonder.. why even eat then? Stick it out to lunch.

I think this is why I hate ozempic. Not that you're so rich you can buy yourself skinny, but because you force your body to eat less, then think you've magically grown so disciplined that you'll stop the meds and magically continue to eat less, only to balloon up again. Anyway: What've you done for yourself recently?
 
Don't drink coffee after 2pm
me drinking coffee at midnights because i dont feel like going to bed be like:

To actually contribute something to the thread, i replaced sugar with honey. its now easier to drink stuff with less guilt.

sometimes i barely eat 1 or 2 days to get rid of the feeling that i really need to eat sweets and salty or crispy snacks. a replacement would be to eat fruits or vegetables but goddamn its so hard to switch to that permanently.

wet wipes > toilet paper.
 
never had sleep apnea but have always had problems staying asleep. the get up and do something if you cant sleep is something i discovered myself when i was younger. though when i was a teenager i couldnt convince my mom of it. she was dead set that if i cant sleep then the best thing is to just lie down with my eyes closed and ill eventually get to sleep again. no amount of convincing would change her mind that it doesnt work. i jsut end up laying around for 4 hours and feel terrible when the alarm goes off. so it was always a challenge to do something but without making any noise since my room was right next to hers and she was quick to yell at my to go to bed if she heard anything.

i gave up all caffeine a few years ago and i find it helps with overall energy during the day as well. not only do you sleep better, but once you get used to not doing the highs and lows of caffeine intake/caffeine crashing you feel so much better.
 
Sorry to maybe rain on your parade but honey actually has more calories than sugar by weight.
I don't think that's right, since a portion of honey is water. But I think the arguments for honey are more about it having other nutrients, anti-inflammatory and anti-bacterial properties, and (I believe) being slower to digest, and therefore less insulin-spiking.
 
I don't think that's right, since a portion of honey is water. But I think the arguments for honey are more about it having other nutrients, anti-inflammatory and anti-bacterial properties, and (I believe) being slower to digest, and therefore less insulin-spiking.
I meant volume not weight, whoops. Honey is better in those regards for sure though, and is lower glycemic index than sugar.

Speaking of lower glycemic index: both freezing and toasting bread lower its glycemic index, and doing both is believed to compound the benefits. Neat.
 
never had sleep apnea but have always had problems staying asleep. the get up and do something if you cant sleep is something i discovered myself when i was younger. though when i was a teenager i couldnt convince my mom of it. she was dead set that if i cant sleep then the best thing is to just lie down with my eyes closed and ill eventually get to sleep again. no amount of convincing would change her mind that it doesnt work. i jsut end up laying around for 4 hours and feel terrible when the alarm goes off. so it was always a challenge to do something but without making any noise since my room was right next to hers and she was quick to yell at my to go to bed if she heard anything.

i gave up all caffeine a few years ago and i find it helps with overall energy during the day as well. not only do you sleep better, but once you get used to not doing the highs and lows of caffeine intake/caffeine crashing you feel so much better.
Sleep study guys at some aussie uni said technically there's nothing wrong with waking up during the night if you don't start overthinking and stressing. If you've completely associated the bed with sleep and you're reasonably sleep, you roll over and keep sleeping. I honestly don't know if I've gotten improved sleep but when I do lay down, I am (depression, woe is me, nobody wants to talk to me so why bother messaging them) devoid of interest in my phone and simply just sleep.

One fat depressed comedian in the documentary said "Oh nah im still depressed but now I moved my depressive thoughts to the kitchen before bed instead of while I'm in bed". You can have apnea without snoring and without coughing yourself awake. Whether it affects your sleep still i don't know. Oh, and the optimal temperature to sleep in is 19 degrees. Your body cools down while sleeping, yet a hot shower before bed also scientifically helps.. Hm
 
Honey is wonderful for you. In moderation. Locally-sourced honey can help boost your immune system and help with allergies a bit. I used to do this spicy garlic, jalapeno honey jelly thing that really was great for clearing the sinuses.

But, I've been on the fitness and health train for about a year and a half now. Cleaning up your diet alone can do wonders for you. I'm not even talking about cutting out slop entirely. But make it like a once a month treat or something. Otherwise? Get more fruits and veggies in your diet. You would be surprised at the effect that proper nutrition has on your hair, skin and nails.

Obviously, diet is only a portion of it. Even 30 minutes to an hour of some kind of physical activity a day can do the trick. Ideally in the mornings. I'll usually have a very light breakfast. We're talking toast or a granola with a banana, and then go for a run. Really helps get the metabolism going for the day. Plus that early morning sun feels so invigorating.

If I can go from a chubby fuck to running 6 minute miles, then anyone can do it.
 
Im gonna sound hypocritical cause I barely do half of these but these are my idealized practices for a healthy life, some may not work out for everybody but I think theyre good things to do
1. Habitualize everything - This is probably the most important, anything you want to do it has to be habitualized otherwise it cannot be done. It is very very difficult to habitualize something but if you have the will to do it then its a very important first step/last step towards anything.
2. Exercise everyday - Every physically active body part requires two exercises, muscle development and flexibility. Beyond that you have cardio as well. Time needs to be spent on all three or at least two everyday, it doesnt need to be too much time.
3. Eat Homecooked food - Specifically homecooked food no matter how simple or complex cause it does not have the slop and chemicals fast food has. Enough exposure to homecooked food will make you averse to fast food which is a good thing in the long run.
4. Do house work regularly - A clean house/workspace is not just important for health, its an indication of a persons character
5. Never spend too much time on tech - To quote Chris Hitchens "Turn off that fucking cellphone". Possibly the hardest one on the list but we are animals at the end of the day, overexposure to a psychostimulant with degenerative properties is not good both physically and mentally.
6. Read and Do Math regularly - The former helps with articulation and language processing while the latter helps with logic and general information processing. Very vital.
7. Practice one creative skill regularly - Better hand eye coordination, increase in time preference, cognitive developments etc also a healthier alternative to tech shenanigans.
8. Be Adaptable - This is very generic, could mean anything to anybody but just be resistant and malleable to any physical scenario.
 
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in addition to the above, get some vitamin D in your system. Turns out part of the reason I've felt like shit is because my vitamin D level was so low. Took 1 massive dose weekly for 12 weeks; am now taking a smaller dose daily. Never felt more energized/better in my life
 
I've gone to the gym 6 times a week for the last few weeks and have noticeable difference in strength. To supplement that I've been taking Creatine and cooking more to get plenty of protein. I've been eating cleaner like getting healthier snacks that still satisfy cravings and have been looking at recipes for "healthy"/protein desserts for those occasions I am craving something. I've also been taking alot of inositol for my PCOS issues and having much less carbs then before, opting for them earlier in the day. I think im processing carbs better and find much of my carb cravings are gone. Carbs are not a requirement for me in meals any more and I don't find I miss them all that much.

It was interesting I did slip up and have a sandwich with fries on an empty stomach and woke up the next day craving more carbs, likes fries and soda. I ate better since and it's gone away again but I'll try to be mindful of that moving forward.

Something to work on right now is tracking the more hidden calories like ones in my preworkout or cooking oils, and drinking more water.
 
Sorry to maybe rain on your parade but honey actually has more calories than sugar by weight.
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damn.
 
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Once again back on my microdosing reality shit. Bought an expensive, tiny-ass barely-card-sized wallet so that I could quit carrying my phone around at work solely for the cards in the cover to pay for lunch. So far, I tap my leg for my phone every 2-3 hours but not really for any purpose. I pull my phone out, dont do shit, and put it away again. Now I just look around or make tea or something, just to realize everyone else is glued to their phone. It's like being the only white people at a nigger wedding: you lock eyes and immediately recognize you're a different breed.

Sure it gets bothersome if I need to document things but hey, excuse to talk to people or ask for a pen or what have you. People always go "urrr why didn't harry potter and co just magic out a spirit to do all the chores instead of doing each chore in a magical way?", cause it's fun nigga, engage with life. We're rooted in (0,0) and no matter how much we progress, we won't ever stray from that. We want socialization and we should keep striving for it.
 
Once again back on my microdosing reality shit. Bought an expensive, tiny-ass barely-card-sized wallet so that I could quit carrying my phone around at work solely for the cards in the cover to pay for lunch. So far, I tap my leg for my phone every 2-3 hours but not really for any purpose. I pull my phone out, dont do shit, and put it away again. Now I just look around or make tea or something, just to realize everyone else is glued to their phone. It's like being the only white people at a nigger wedding: you lock eyes and immediately recognize you're a different breed.

Sure it gets bothersome if I need to document things but hey, excuse to talk to people or ask for a pen or what have you. People always go "urrr why didn't harry potter and co just magic out a spirit to do all the chores instead of doing each chore in a magical way?", cause it's fun nigga, engage with life. We're rooted in (0,0) and no matter how much we progress, we won't ever stray from that. We want socialization and we should keep striving for it.
I kicked my phone habit a while back too. I find myself noticing a lot more stuff when I'm out and about. More little animals hiding in places, more nature, people making odd faces when they're glued to their machines.

A good simple health tip I can think of is to get at least an hour of sunlight a day. It'll not only improve your skin tone, but really give your mood and energy levels a boost.
 
For as long as I can remember I've had weak nails. Recently I've been taking collagen supplements pretty consistently and it's really helping my nail strength. I can now use my nails for things without worrying about them ripping off. The only problem is now they grow super fast, which I find annoying. Plus collagen is low calorie and high in protein, so it helps hit my protein goals.
 
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Finally went back to the gym (again) earlier this week. I can walk almost normal finally so I am going to go again today. I know it sounds dumb, but I started having a lot of gym anxiety and am working on getting over that. TMI but I take meds that mess up my gut, and I am terrified of shitting myself or vomitting suddenly. Everytime I would get up early to go, I never felt 'right' enough to actually go workout before my gut settled and before it got busy (and I dont like working in with a packed gym). It slows down in the afternoon and is mostly older people not using weights, and my gut is usually fine after mid morning so I am going to keep trying to go right after eating a light lunch. It wasnt as scary as I was making it out to be, when I went earlier this week. I feel so retarded. But one step at a time.
 
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