Get jacked in 2026. The right combination of training can lower your risk of death by 42%.

Nearly 40% of dementia cases can be prevented or delayed. These 10 things may lower your risk: 0. Maintain systolic blood pressure of 120 mm Hg or less in midlife from age 40. 1. Use hearing aids for hearing loss and protect your ears from high noise levels, starting at 85 decibels. 2. Reduce exposure to air pollution and second-hand tobacco smoke. The damage goes beyond your lungs, disrupting your focus/cognitive performance and damaging your liver. 3. Avoid head injury (violent sports, job safety measures, be careful generally). 4. Limit drinking to less than 1 unit a day (1 unit (8g or 10ml) is a glass of beer or a small glass of wine). Best to eliminate alcohol entirely. 5. Stop smoking, and never start if you don’t (beneficial at any age). 6. Exercise. 7. Maintain a healthy weight and good nutrition. 8. Correct vision limitations, have your eyes regularly checked and treat causes of vision disruption and sight loss. 9. Monitor for plaque and LDL cholesterol.

No food after 5 pm - no matter what - was one of the best things I did to wrestle my health from being out of control. For a lot of people, night time is when you fall apart. All the good intentions and life goals are compromised. Years ago I struggled to avoid 7 pm eating. Tired from the day, stressed out, I'd use food to soothe. I gained a bunch of weight. The food close to bed destroyed my sleep quality which then lowered my next day will power and made me grumpy and fatigued. Once in that cycle, it was very hard to stop. It felt impossible to stop. The solution that worked was making a non-negotiable rule. No matter what, no food after 5 pm. I found that before 5 pm, I could keep myself together. The later it got, the higher the risk I'd fall apart. This rule did create some discomfort for social events but the tradeoff was worth it for me. Most people cannot do moderation. To soothe social situations, I'd participate in group dinner gatherings and put a small amount of food on my plate but nothing more than a few bites. That way you avoid drawing too much attention to yourself and allow everyone to enjoy a meal together without asking "why are you not eating!" and then it becomes a whole thing. This lead me ultimately to build my autonomous self. I demoted my mind and elevated data and evidence. Basically building an algorithm to run my life. The algorithm is better at acting in my self interest. And at the end of the day, i don't want to commit self destructive acts. They are not virtue, or nice, or fun. they make you feel terrible. That's the truth. And it was insane as I, an intelligent species, would self-destruct. how does that make any sense? I've never felt better, in my entire life because before this I never actually ate nutritiously, got good sleep, and routinely exercised. so I always had a fog overlay. A blurred vision of life. Starting with this one simple rule is a great start. It's the power law for your health and will help you compound on other health habits.