#+title: meatbag maintenance #+pubdate: <2020-08-15> #+MACRO: examine [[https://examine.com/supplements/$1/#effect-matrix][examine.com: $1]] Accept that you are trapped in this bag of flesh for the current eternity. It is worth shaping your reality through this skin sack to be better. A better vehicle for the entity that is YOU = a better life and time here, as much as you can. ** [[#h-d445764d-4713-481b-860b-cf34bcd8722a][Exercise]] :PROPERTIES: :CUSTOM_ID: h-d445764d-4713-481b-860b-cf34bcd8722a :END: Getting sweaty 3x 20 minutes a week can reduce your overall mortality rate significantly. The transition of your body from an untrained state into a trained one ("noob gains") is a wonderful thing to experience. This is probably the #1 thing on the list, as regular exercise will increase your overall energy level and allow for a higher quality sleep. I cannot stress this enough, regular exercise boosts your energy, mood, and overall health. You will be more content if you exercise. ** [[#h-7935a434-4d6b-489b-bb1a-0d0c6815cd88][Teeth]] :PROPERTIES: :CUSTOM_ID: h-7935a434-4d6b-489b-bb1a-0d0c6815cd88 :END: Healthy gums = tight gums = less room for sugars and foods to get stuck between your teeth. You can get healthy gums by flossing *regularly*. Brush your teeth and floss to remove bits that would stick around and rot your teeth. Every time you drink {soda,coffee,tea,}, you lower the PH level of your mouth, leaving your teeth in a weakened state until things normalize. My current mental model is to imagine a "time-to-normal PH" timer that resets everytime I take a sip of coffee. Thus, it's in my best interest to intake my coffee in a short time window, as opposed to sipping it all day. ** [[#h-57583996-7d9e-4091-beb0-4ffc9087504a][Sleep]] :PROPERTIES: :CUSTOM_ID: h-57583996-7d9e-4091-beb0-4ffc9087504a :END: Keeping a regular sleep schedule schedule is the key here. Habit is everything, and your body will help you both fall asleep and wake up if you get this down. - Keep your sleep area as dark as possible - remove any blue light source from within your room - blackout curtains - Get a box fan for white noise if you need to mask surrounding sounds - Don't use your bed for anything other than sleep or sex - If you lounge in bed, your brain will associate it with "lounge time" and you will want to be awake Other: When you are sleep deprived, your ability to gauge your sleep deprivation is degraded. Also, you cannot "pay back" sleep evenly -- you will simply be off (that is, you cannot make up an all-nighter all at once, you feel it's effects for awhile). ** [[#h-2d5f4ffd-d0f4-4bca-82ab-5204f116e371][Diet]] :PROPERTIES: :CUSTOM_ID: h-2d5f4ffd-d0f4-4bca-82ab-5204f116e371 :END: Fasting (or intermittent fasting) can be a powerful tool. I'm an off and on keto dieter. There's plenty of resources around for how that changes your body's relationship to insulin and fat. I will emphasize here that for weight loss purposes, the main advantage is the loss of appetite that people experience on keto, allowing them to have an easier time maintaining a caloric deficit. ** [[#h-3dd729a7-0f82-4b68-a320-4fab18920606][Skin]] :PROPERTIES: :CUSTOM_ID: h-3dd729a7-0f82-4b68-a320-4fab18920606 :END: - Use sunscreen when you will be outside for extended periods of time (>30 min) - Moisturize chronic or seasonally dry areas - WASH YO FACE ** [[#h-23ddb084-820d-4469-99c3-cefa2a646056][Lungs]] :PROPERTIES: :CUSTOM_ID: h-23ddb084-820d-4469-99c3-cefa2a646056 :END: Your lungs are only meant to process air. Don't make a habit of putting not-air into them. ** TODO [[#h-663e81a9-8ea1-4b2d-93c2-326ddfcb02ac][Brain]] :PROPERTIES: :CUSTOM_ID: h-663e81a9-8ea1-4b2d-93c2-326ddfcb02ac :END: Philosophy can be kind of weirdly helpful because changing your view can make "everything" seem totally different even though nothing has changed. I find the concepts in the school of stoicism motivating and helpful for becoming content (ie not happy). ** TODO [[#h-b5506c20-0216-43e2-a03e-8bac63e4d748][Supplements]] :PROPERTIES: :CUSTOM_ID: h-b5506c20-0216-43e2-a03e-8bac63e4d748 :END: This section is less "tried and true" maintenance -- that is, sleep + exercise will do much more for you than anything in this section. Some supplements may be thought of as insurance -- the idea is you are somehow more deficient than you "normally" would be, so you should compensate your bodily need externally to cheat the natural route. I will tag those supplement headings with an ~insurance~ tag. *** [[#h-345ced5c-c5df-4c31-8cb3-a1ae8f49f0b5][Magnesium]] :insurance: :PROPERTIES: :CUSTOM_ID: h-345ced5c-c5df-4c31-8cb3-a1ae8f49f0b5 :END: {{{examine(Magnesium)}}} *** [[#h-3ff5ebe0-cb48-4961-961f-dde558b47d1e][D3]] :insurance: :PROPERTIES: :CUSTOM_ID: h-3ff5ebe0-cb48-4961-961f-dde558b47d1e :END: {{{examine(vitamin-d)}}} *** [[#h-7bff7ed1-2f56-4142-88e7-2651d3c1e2d4][Fish Oil]] :insurance: :PROPERTIES: :CUSTOM_ID: h-7bff7ed1-2f56-4142-88e7-2651d3c1e2d4 :END: {{{examine(fish-oil)}}} *** [[#h-9cf0cab2-ede6-4d27-afb0-b89587946b92][Creatine]] :PROPERTIES: :CUSTOM_ID: h-9cf0cab2-ede6-4d27-afb0-b89587946b92 :END: {{{examine(creatine)}}} *** [[#h-1e8c3f51-c8ee-41da-bbf8-6b530d32238a][Ashwagandha]] :PROPERTIES: :CUSTOM_ID: h-1e8c3f51-c8ee-41da-bbf8-6b530d32238a :END: {{{examine(Ashwagandha)}}} # An adaptogen that provides stress relief when taken regularly. *** [[#h-b27c5cef-b862-4889-afe0-b5ab892cdf6a][Rhodiola rosea]] :PROPERTIES: :CUSTOM_ID: h-b27c5cef-b862-4889-afe0-b5ab892cdf6a :END: {{{examine(rhodiola-rosea)}}}