Dr. Johnson's Five Things to Reset Every 24 Hours for Optimal Health and Vitality

Our daily habits and routines profoundly impact our overall health and well-being. Dr. Johnson believes that we can reset five key things every 24 hours to optimize our health and vitality: sleep, sunlight, nutrition, movement, and relationships.

This blog post will explore these five factors in detail and provide practical tips for incorporating them into your daily routine. Whether you want to improve your energy levels, mood, or overall health, resetting these five things every 24 hours is a great place to start.

Here is a brief overview of each of Dr. Johnson's five things to reset every 24 hours:

1) Sunlight

Often overlooked, sunlight is our most neglected energy source. It plays a vital role in our overall health by boosting Vitamin D levels and regulating metabolic health and circadian rhythm. Aim for at least 30-60 minutes of sun exposure daily to optimize your metabolic and hormonal functions.

Pro-tip: Make it a point to experience sunlight as soon as you wake up in the morning and witness the sunset each day. This practice can help regulate your circadian rhythm, improving sleep quality and increasing energy levels throughout the day.

2) Relationships

A frightening statistic reveals that loneliness can have the same detrimental effects on our health and longevity as smoking half a pack of cigarettes daily. As social creatures, we require regular social interaction to maintain physical and emotional well-being. It's no coincidence that cultures with strong communities tend to live longer lives. Whether through phone calls or social media, prioritizing time for your relationships each day is crucial for maintaining good health.

3) Nutrition

The quality of your nutrition directly impacts your energy levels, mood, and overall health. However, good food doesn't need to be complicated:

- Aim to eat until you are approximately 80% full.

- Stay hydrated by drinking a gallon of water per day.

- Prioritize protein with every meal.

- Opt for real foods over processed ones.

- Use supplements to complement a healthy diet rather than relying solely on them.

4) Sleep

The outdated notion of "I'll sleep when I'm dead" is fortunately fading away. Lack of sleep accelerates the aging process. Adding just a few more hours of sleep per night could increase your lifespan by five years.

Tips for better sleep:

- Aim for 7-9 hours of uninterrupted sleep.

- Create an optimal sleeping environment by keeping your room cool and dark.

- Refrain from eating approximately three hours before bedtime.

- Consider supplementing with magnesium glycinate.

- Disconnect from screens at least one hour before you go to bed.

5) Movement

In the past, our ancestors would walk an average of approximately 17,000 steps daily. Nowadays, we only manage around 4,000 steps on average. Movement is crucial for various aspects of our health, including metabolic and cardiovascular health, cognitive function, energy levels, and overall well-being.

Incorporate movement into your daily routine:

- Take a walk after meals.

- Start your day with a walk.

- Walk between meetings if possible.

- Aim for at least 10,000 steps per day.

- Engage in 60-120 minutes of zone 2 cardio exercises each week. Remember that you don't have to run a marathon; moving daily is essential.

Recap: Dr. Johnsons's Five Things to Reset Every 24 Hours:

1) Sleep

2) Sunlight

3) Nutrition

4) Movement

5) Relationships