You Should Manage Your Melatonin Levels

Let’s say you follow a sleep schedule where you go to bed at 10pm and wake up at 6am every single day. Great. I recommend it. Now, let’s say you’re required to go to bed two hours earlier at 8pm to wake up for an early meeting. You may find it difficult to fall asleep two hours earlier than normal. This is because your body produces melatonin, which induces sleep, based partially on daily routines and partially on your actions and environment. If you have a routine of going to bed at 10pm every night, your body will start releasing melatonin just before that to help induce sleep. So, if you’re required to break that routine and fall asleep at 8pm then your body likely isn’t producing much melatonin for this new sleep schedule yet. This is why its difficult to fall asleep earlier than usual and why the quality of that sleep is quite poor… Read More

Good Fitness Practices

According to Charles Duhigg’s book, The Power of Habit, keystone habits are “small changes or habits that people introduce into their routines that unintentionally carry over into other aspects of their lives.” One example of a keystone habit for almost everyone is exercise. Once a person introduces exercise into their daily routine, they start to unintentionally adopt other new healthy habits too. This new routine of exercise tends to trigger people into eating healthier, sleeping better and smoking/drinking less. Not only does this keystone habit of exercise trigger additional healthy habits, but it also is correlated with a host of other benefits too. In this post I’ll detail the benefits of regular exercise, how to structure your exercise program, and debunk a few common myths. Let’s get started… Read More

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Budgeting and Cash Flow Made Simple

Throughout all of college I focused on learning, athletics and visiting my family. I never really thought about the cost of my meal plan, apartment and education. I assumed like most, that this is what college was and what everyone did. You focus on your schooling, interests and social life while allowing all of your expenses to be put on loans or some sort of debt. Eventually, when you got a job after college, everything would work itself out and your job would easily pay back all the accumulated debt. Well, 150 thousand dollars later, it turns out that almost any job would make paying back this amount of debt quite difficult. And, with a ~7% interest rate, that meant my debt was growing by around $10,500 a year. That meant, I needed to pay $10,500 each year just to keep my debt from growing. Wow… that realization shocked me. But, great lessons from my parents and education had taught me to be a problem solver and to see challenges as opportunities. With that mindset instilled in me, I put together an aggressive plan that helped me pay back all my debt within 6 years. And now, I’m using that same plan to invest and grow my wealth each month… Read More

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Improve Sleep by Limiting Consumption

Do you have an afternoon coffee or tea to combat drowsiness? Do you consume alcohol or believe nightcaps help with sleep? Do you check your phone for any last updates before you fall asleep? If you do any of these, you’re like almost all Americans. You partake in things for pleasure, or habit, or believe you’re helping yourself when in reality you’re doing more harm than good. What you consume hours before your bedtime can have a sizable impact on the duration and quality of your sleep. In this post, I’ll detail the four main sources of consumption that are wreaking havoc on your sleep… Read More

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Are You Restricting Your Eating Window?

10 years ago, back in high school health class, I remember learning about meal timing. We were taught that spreading your food out over the course of the day through meals and snacks was optimal for your body. I started following this advice and haven’t really revisited it since. That means I had my breakfast at 6:30am and ate approximately every 3 hours after that until my nightly smoothie bowl that could be at 10:30pm. What this meant was that my body was in a state of eating, digesting and absorbing nutrients for at least 16 hours everyday (6:30am – 10:30pm). That also meant my body was only in a fasting state, where most healing and self-repair happen, for 8 hours straight (while I slept). But, research is showing that increasing the duration of the fasting state provides a litany of benefits. This research is reshaping the way I and tons of other health focused individuals are eating everyday… Read More

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How to Defeat Decision Fatigue

There are two studies that clearly depict the deficiencies of humans in regards to decision fatigue and willpower. The first study was performed on 1,100 parole decisions made by United States judges. In this study, they attempted to determine the most influential factor in determining whether prisoners were granted parole or not. What they found out was that the number one determining factor wasn’t the crime committed, the individual’s background, or the sentence in court. The number one determining factor was the time of day that their case was heard. About 70% of the prisoners were granted parole if their case was heard in the early morning. This is in stark contrast to only 10% of the prisoners being granted parole if their case was heard in the late afternoon. Why is it that prisoners were more likely to be granted parole in early morning rather than late afternoon even if their situations were near identical? Decision fatigue… Read More

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2020 Goals and Outlook

It’s the start of 2020 and I thought I’d provide an outlook on my yearly goals to bettering health and happiness. This post includes progress I plan on making with myHealthSciences and the six categories I feel contribute to health and happiness the most. Cognitive Health. Fitness. Nutrition. Sleep. Personal Finance. and Minimalism. Feel free to read through and let me know in the comments below what you’re most excited about, so I know how to tailor this year’s content… Read More

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2019 Year in Review

It’s the end of 2019 and I thought I’d provide an update on my yearly progress to bettering health and happiness. This post includes progress I’ve made in the six categories I feel contribute to health and happiness the most. Cognitive Health. Fitness. Nutrition. Sleep. Personal Finance. and Minimalism… Read More

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The 8 Steps to Financial Freedom

The following steps are the steps I’ve used, and continue to use for investing. Each time I have money available, I determine which step I’m at and put the money in the respected account. I’ve used this strategy to prepare for emergencies, pay off $150,000 of debt, and grow my net worth to a substantial figure by 28 years old. Although your situation may be different, I believe this is the best order for most people to invest their money… Read More

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Fitness Tests by Age – Can You Complete Them?

About five years ago, I remember hearing of a study that was published about a fitness test that could predict your longevity. And the test was pretty simple. Could you go from a standing position, to sitting on the floor, and back to a standing position without using your arms to assist? If so, your risk of death was significantly lower than those who couldn’t. The leader of the study, a Brazilian physician Claudio Gil Araújo, said that “It is well known that aerobic fitness is strongly related to survival, but our study also shows that maintaining high levels of body flexibility, muscle strength, power-to-body weight ratio and co-ordination are not only good for performing daily activities, but have a favorable influence on life expectancy.” I thought this study and fitness test was pretty cool but it was only performed on people between the ages of 51 and 80. So it got me thinking, are there similar tests that could be performed to predict your longevity for ages ranging outside this category… Read More

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