7 Boring Habits that Will Transform Your Life

Disclaimer: Not Medical Advice. Opinions are my own.

In partnership with ​Eight Sleep

​

The only shortcut is realizing that there are no shortcuts to begin with—nothing can replace doing the required work.

Extraordinary outcomes result from consistent, ordinary actions.

However, it's part of human nature to observe the outcomes of others and assure ourselves that it was accomplished effortlessly.

Most (not all) of the time, you can only see the tip of the iceberg.

What is not always apparent are the countless daily actions that are compounded over time.

In today's tactical newsletter, we are going to uncover 7 daily boring habits that could change your life.

1. Wake Up Early

I'm up around 4:00 AM every morning.

Why? No distractions. No notifications. No interruptions.

It's my alone time.

I cherish this time because it enables me to prioritize what needs to be done for the day and provides the space for my deep work.

I'm not suggesting 4:00 AM should be everyone's wake-up time, but the earlier you start stacking your daily wins, the more freedom you will create in your day.

2. Move

Exercise is the single best tool for anti-aging and increasing lifespan.

I can't stress the importance of moving every single day.

The good news is that you don't have to be a competitive marathon runner to reap the benefits that movement has to offer.

Walk.

Simple daily walking can save your life.

3. Get Sunlight

Sunlight is the most under-prescribed antidepressant.

Morning sunlight will help reset your circadian rhythm (sleep-wake cycle).

Sunlight provides your daily dose of vitamin D.

Walk outside.

Work outside.

Take your lunch break outside.

Get outside.

4. Lift Weights

Exercise is the most effective method for enhancing both lifespan and healthspan. Although we discussed cardio and general movement, we can't overlook the importance of resistance training.

Muscle is the organ of longevity.

Muscle helps:

• Regulate blood sugar

• Build bone density

• Reduce the risk of falls

• Boosts confidence

When I refer to building muscle, I'm not implying you have to be a bodybuilder.

However, a consistent resistance training program is training for self-sufficiency in late life.

5. Cook at Home

Cooking 80 %+ of your meals at home will save money, help you control what you are putting in your body, and make you feel better.

Many restaurants use processed ingredients and preservatives to extend shelf life and make their food more addictive.

When you cook most of your meals at home, you control what goes in your pantry and fridge.

6. Eliminate Alcohol

Removing alcohol was one of the best decisions I have made in my adult life.

Alcohol is toxic to every cell in your body.

I love the quote: "Sobriety delivers everything that alcohol promises".

Time and time again, I have found this statement to be true.

Replacing the rituals surrounding alcohol with activities that have true significance has been life-changing.

Alcohol is a personal choice. Figure out what works for you.

7. Time with Family & Friends

Spend time with those who make life worth living.

No milestone, no accomplishment, no success will replace the memories made with loved ones.

With all the pressures from life, it can be challenging to be present.

Remember, you would trade all trophies to be with loved ones.

Upgrade Your Sleep

After 25 years of being on call as a heart surgeon, I struggle with sleep.

I'm naturally a hot sleeper. We used to have to crank the A/C down, turn on a ceiling fan, and a fan on my nightstand.

That was until my wife and I got our ​Eight Sleep​ last year.

With Eight Sleep, you can upgrade any mattress, and it is transforming my sleep.

​Today, Eight Sleep launches their newest generation of the Pod: Pod 5​. With the Pod 5, you can heat and cool each side of the bed using the Pod Mattress Cover, and now you can further enhance your comfort with the Pod Blanket.

The Pod 5 can automatically track your sleep stages, HRV, abnormal heartbeats, and snoring - no wearable required.

Finally, if you're someone who has to fall asleep to background noise, the Pod 5 has an integrated speaker that allows you to play white noise and guided meditations from Dr. Andrew Huberman.

If you are interested in adding the new Pod 5 to your mattress, ​click here to get up to $350 off your Eight Sleep, and you will have 30 nights to try it at home and return it if you don’t like it. ​

Only the best,

Jeremy London, MD

P.S. Don't forget to follow my podcast for free on ​Spotify​ or ​Apple Podcasts​