Live Longer, Look & Feel Amazing in 3 Steps

Physical · Date: ________________

1. Move naturally

  1. Pick one to three ways to move that fit your day: walk the dog, take the stairs, play with the kids, garden.
  2. Add 30-second bursts: push-ups while the kettle boils, squats while the shower warms up.
  3. Check off at least one movement a day.
Today:

In wearable-device data (Stamatakis and colleagues, 2022), short vigorous bursts during the day were linked to living longer. It's an association, not proof, but the floor is low.

2. Enjoy eating

  1. At one meal a day, slow down. Put the fork down between bites and taste the food.
  2. Stop when you feel about 80% full: satisfied, not stuffed.
  3. Rate yourself 1 to 3 stars on each. No counting, no weighing.
Today:

In human trials reviewed by Most and colleagues (2017), eating somewhat less, without going short on nutrients, improved several markers of health. The 80% rule is the Okinawan way to do it without counting.

3. Get naked: finish cold

  1. After your normal warm shower, turn it to cold for 30 seconds.
  2. Breathe slowly through it. It gets easier within a week.
  3. Note how long you lasted. Skip it if you have a heart condition, and ask a doctor first.
Today:

In a large Dutch trial (Buijze and colleagues, 2016), a cold finish to the daily shower was linked to fewer sick days.

Thriving · app.thriving.org · The studies behind each step: app.thriving.org/guide/physical. Educational wellness program, not medical care.