Feeling Energetic, Exercise and Longevity, And How to Become Extraordinary
Another week, another edition of The Cold Plunge! Here’s some refreshing takes and videos to help you with your week!
How to feel energized in the AM
Summary:
It's essential to get sunlight exposure early in the day to help regulate your sleep cycle. You don't need to stare directly into the sun, just look towards it. On a clear day, aim for 5 minutes of exposure, and on a cloudy day, aim for 10-20 minutes. If you can't get outside, try to be near a window.
Key Takeaways:
1. The most powerful stimulus for wakefulness and improved sleep is light exposure early in the day.
2. On cloudy days, it is especially important to get outside and expose yourself to sunlight.
3. It is best to not wear sunglasses when trying to get sunlight exposure early in the day.
Exercise and Longevity
Summary:
Peter Attia emphasizes the importance of exercise for longevity, stating that it is the single most important factor for living a long life. He recommends doing at least 45 minutes of aerobic activity four times a week, as well as incorporating strength training into your routine.
Key Takeaways:
1. Exercise is the single most important longevity drug we have, bar none.
2. Having very high cardiovascular fitness is associated with a five-fold reduction in all-cause mortality.
3. Strength is more important than muscle mass for reducing all-cause mortality.
Becoming Extraordinary
Summary:
In order to become extraordinary, you must first become ordinary. This means living in the present moment and enjoying your life without worrying about becoming someone else. Everyone is unique and there is no need to try to become like someone else.
Key Takeaways:
1. Becoming creates a sense of separation from what is ordinary and leads to a feeling of insignificance.
2. The process of becoming wastes time, energy and life itself.
3. Being ordinary is something that exists naturally and does not need to be strived for.
Hope you enjoyed this edition of The Cold Plunge!