everything i've learned

[0:00]Things I've learned. Sleep is the world's most powerful drug. Be in your bed for 8 hours, same bedtime every night, anytime before midnight. Don't eat right before bed, calm foods for dinner, no screens one hour before bed. Avoid added sugar, fried foods, and all things in American convenience stores. Shoes off at the door, eat whole foods, walk a little after meals. Do air squats, get your heart rate high routinely, lift heavy things, stretch daily. Water pick, floss, brush, tongue scrape, morning and night. Make an effort to drink water, get sunlight when you wake up. Protect skin in midday sun, stand up straight. See at least one friend a week, avoid plastic where you can. Circulate air in rooms, when stressed, breathe. Go to the dentist, avoid sitting for long times, protect your hearing. Alcohol is bad for you, finish coffee before noon, avoid bright lights after sunset. If obese, look at GLP's. Sleep is in a cold room. Text while driving is dangerous, turn off all notifications. Limit social media use, don't smoke anything. Read a book before bed, have one-hour wind down routine. The body is a clock and loves routine. Avoid long-distance travel where you can, do less, most things don't work.