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Okay, here we go. So, like, the thing is, choosing to really take care of yourself, you know, it's... it's kind of the most important thing. For me anyway, my physical health? That's gotta be number one. Honestly, it's more important than, uh, happiness, than my family, even more than my work. It's like, my physical health is the foundation for everything else. Gotta have that first, then comes the mental and spiritual stuff, you know? And then, after that, making sure my family's healthy and happy too. And once all that's solid, well, then I'm free to, like, just do whatever I want, be who I want to be, in the world.

You know, health issues? They are honestly the biggest problem you can have in life.

We're supposed to be these, like, highly evolved animals, right? So we should be living in a way that fits with how we're naturally designed. But, wow, modern society has really screwed that up, hasn't it? I mean, we've drifted so far away from how we should actually be living.

And it's everywhere, this drift.

If you think about it physically, the way we eat now is totally wrong. We should be eating more like, uh, like cavemen, really. Mostly vegetables, with just a little bit of meat and berries.

And exercise, too. We should be outside, playing and moving around, not stuck on treadmills. We're supposed to be using all five senses – seeing, hearing, smelling, tasting, touching – more evenly. But now it's all visual. We spend our lives staring at screens. And walking? We shouldn't even be wearing shoes all the time! A lot of back and foot problems come from that. And keeping our bodies wrapped up in clothes all the time? No way! We should be feeling the cold now and then. It actually wakes up your immune system.

And we definitely shouldn't be living in these, like, super-clean, sterile environments. That doesn't train your immune system properly. That's why we have so many allergies. It's this whole "hygiene hypothesis" thing, you know? We should also be living in these big, extended families, with tons of people around. That's good for your mental health. I grew up in India, and families there are huge. You live with cousins, aunts, uncles... you're never really alone. So, you don't get as depressed, you know? I'm not talking about depression from chemical imbalances, but more that sort of existential angst and unease that all young people have. But the flip side is, you have no privacy living like that, so you don't get a lot of freedom, either. Always a trade off.

And ugh, we really shouldn't be checking our phones every five minutes to see what's happening on social media. We get happy when someone likes our stuff, and then we get pissed when someone leaves a mean comment. All those ups and downs, it just makes us anxious. We evolved to deal with scarcity. Our genes are wired to crave sugar, alcohol, drugs, and relationships because those things were rare back then. But now we live in a world of abundance. We're surrounded by everything we could ever want. Our genes are screaming, "Yes! Yes! Yes!" but we need to learn to say no. And our bodies? They just don't know how. So yeah, we've drifted really far from how we're supposed to live, and it's making us sick.

But, you know, when everyone's sick, it just feels normal, right?

Now, when it comes to food... you know, there's no, like, "scientific truth" about the perfect diet. It's not like math or physics. That's why everyone's always arguing about it.

Take the keto diet, for example.

I don't think it's really something most people can stick to in the long run. Our bodies are designed with backups, you know? And there's a reason for that. Like, during the ice age, people evolved to survive without a lot of plants. And then later, when the plants were around, they started eating them. We've been eating plants for thousands of years. I don't think they're necessarily bad for you, but I do think it makes sense to eat something closer to what, you know, our ancestors ate.

I'm also really fascinated by how sugar and fat work together. Fat makes you feel full, right? That's why high-fat foods are so satisfying. The easiest way to feel full is to go keto. Eat a ton of bacon, until you're sick of it, until you never want to see fat again.

Sugar, on the other hand, makes you feel hungry. It tells your body, "Whoa, look at all this amazing stuff! I need to eat it right now!" But the thing is, sugar trumps fat. If you eat a lot of fat and sugar together, the sugar will make you feel hungry, and the fat will just add calories, so you end up overeating. That's why desserts are always loaded with both.

In nature, it's pretty rare to find foods that are high in both fat and carbs. Coconuts, mangos, and bananas are a few, but they're mostly tropical fruits. Sugar and fat together, it’s a deadly combo. You gotta be careful about that.

I'm not an expert, but it seems like diet and nutrition is a lot like politics. Everyone thinks they're an expert. They think that what they eat, or what they *think* they should eat, must be the right answer, because it's like their identity, you know? Everyone has an opinion, and nobody can agree. But, generally speaking, any sensible diet will avoid mixing sugar and fat.

Fat makes you feel full, sugar makes you feel hungry. But sugar wins, so you have to control your cravings.

You know, most healthy people focus on *what* they eat, not *how much* they eat. It's easier to control the quality than the quantity, and controlling the quality kinda controls the quantity too.

Ironically, fasting – like, eating low-carb or paleo – can be easier than just dieting. Once your body senses food, your instincts kick in and your brain takes over.

I always wonder how Wonder Bread stays soft for months at room temperature. If bacteria won't eat it, do you really think *you* should?

We've been arguing for five thousand years about whether meat is poison or plants are poison. We gotta stop with the useless arguments, ditch the extremist views, and just not eat anything that was invented in the last few centuries.

Any time you're dealing with medicine or nutrition, always start by taking things *away* before you start adding things in.

My coach sometimes sends me pictures of what he's eating. It's always super simple and plain. It makes me realize we're all addicted to flavors.

The simplest rule of eating: the more processed something is, the less of it you should eat.

Okay, let's talk about exercise.

The harder you work out, the easier the day becomes.

For me, the thing that's made the biggest difference in my life is exercising in the morning. Totally changed my life. It makes me feel healthier, younger. And because I work out in the morning, I have to get up early, so I can't stay out too late. Getting into a morning workout routine is pretty simple, really. But, like, whenever you tell people about good habits, they always find an excuse not to do them. The most common one is, "I don't have time." But really, it's not about time. It's about priorities. It's about whether it's something you really want to do. If it's your priority, you'll do it. That's just how life works. If you have ten or fifteen different priorities all crammed together in the same basket, then you don't really have any priorities at all. And you end up doing nothing.

For me, I decided that my physical health is the most important thing in my life. More important than my happiness, more important than my family, more important than my work. It all starts with physical health. So I will never use "I don't have time" as an excuse not to exercise. I work out pretty much every single morning, no matter what. Even if it's only for a short time, I do it. It's non-negotiable. I won't start working until I've exercised. The world can wait thirty minutes for me to finish my workout, even if the sky is falling.

I exercise almost every morning. Only a few days a year do I skip it, maybe because I'm traveling, or injured, or sick, or something. But it's rare.

Doing yoga for a month made me feel ten years younger. Keeping your body flexible is like staying young.

The method you use, the process you follow, it doesn't really matter. And the exercise you do doesn't matter, either. What matters is doing something every day. People get hung up on whether weightlifting, tennis, Pilates, HIIT, or "happy body" fitness is the best. They're missing the point. The most important thing, I'm going to repeat, is doing *something* every day. The second most important thing is what exercise you choose. The best workout is the one you can actually stick to every day.

Benefits of walking meetings:

Boosts brain function.

Gets you exercise and sunshine.

Keeps things short and sweet.

More conversation, less lecturing.

No need for slides.

Easy to end – just walk back.

It's like everything else in life. If you're willing to make short-term sacrifices, you'll get long-term benefits. My fitness coach, Jerzy Gregorek, he's a really smart guy. He always says, "Choose the easy mode, and life will get harder. Choose the hard mode, and life will get easier."

Choose the hard diet mode now, which means resisting the urge to eat junk food. Choose the hard exercise mode, which means pushing yourself. And over time, your life will become easier. You won't get sick as often, you'll be healthier. It's the same with building values, saving for the future, and building relationships. If you choose the easy path now, your future will be much harder.

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