3 Power Laws of Health

Master the basic health habits (sleep, exercise, and diet) to feel your best. This program provides actionable steps for each area, emphasizing consistency and building sustainable routines. No science, just action!

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Program Modules

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Mastering Sleep: The Foundation

Reframe your identity as a 'professional sleeper' using implementation intentions. Establish a consistent bedtime routine for optimal rest. 'Sleep is your number one life priority.'

Evening Routine

Daily

Prepare for restful sleep through a consistent wind-down routine, optimized lighting (red light), and timed meals. This routine leverages the cue-routine-reward habit loop.

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The Power of Activity: Move Daily

Establish a daily exercise routine and incorporate movement throughout the day. Harness temptation bundling by watching your favorite show while exercising.

Daily Exercise

Daily

Dedicated time for 30 minutes of exercise, plus movement throughout the day. Track your progress in the app for positive feedback.

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Diet: Building a Sustainable System

Establish systems to avoid relying on willpower, especially in risk zones. Avoid overeating and aim for a Mediterranean-like diet. Incorporate Loss Aversion to prevent backsliding.

Mindful Eating Habits

Daily

Systems over willpower! Identify and tackle risk zones, manage evening overeating, and adopt healthy eating practices. Share your progress with an accountability partner.

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What You'll Accomplish

  • Participants will be able to establish a consistent sleep routine, achieving an average of 7-9 hours of sleep per night within one month.
  • Participants will be able to design a 30-minute exercise routine tailored to their fitness level and perform it at least 5 days per week.
  • Participants will be able to identify their dietary risk zones and implement strategies to avoid them, reducing unhealthy food consumption by 50% within two months.
  • Participants will be able to prioritize healthy choices over willpower by building sustainable systems and habits.
  • Participants will be able to build a foundation for long-term health and well-being, reporting improved energy levels and overall mood within three months.