I think your sleep quality is even more important than your diet and exercise.
It is no exaggeration to say that lack of sleep will kill you in a few weeks.
Before you are 50, eating like garbage or not going to the gym won't kill you (unless you are actively destroying your body).
Therefore, you must ensure that you have enough high-quality sleep every night.
I suggest no less than 7.5 hours. But if you are athletic or often train hard, 9- 10 is not too much.
But the quantity of sleep is not as important as the quality of sleep.
Do not eat breakfast
Research shows that intermittent exercise can significantly improve cognitive function.
The easiest way to improve efficiency with this is to skip breakfast and put the most important work before the body begins to digest food in the morning.
Drinking some black coffee can relieve hunger and enjoy your improved work efficiency.
Skip most drugs and limit alcohol consumption.
Now, I'm not saying that you can't have a few drinks, smoke marijuana, or have a psychedelic experience in the mountains of Peru.
But at this stage of your life, you should quit those powerful party drugs and start paying attention to the health of your whole brain.
The more you drink and knock, the more serious your brain damage will be, and the risk of suffering from a series of problems such as depression, anxiety and ADHD will also increase.
If you need more persuasion, you can read Dr. Daniel Amen's book Change Your Brain, Change Your Life.
4. Lift heavy objects 2-3 times a week (with warning)
If you are almost 20 years old, you should still lift weights at least 2-3 times a week.
but ...
Don't lift anything too heavy.
As you get older, you are more likely to get hurt and run out of energy.
I suggest that you lift weights more than 8 times in most training, do strength training twice a month, and lift weights 3-5 times each time.
It may not be the sexiest thing in the world, but it can protect your joints and make you look sexy.
Spend more time with friends and family.
One of the most neglected health skills is to have a healthy family and social life.
Spend at least 8 hours a week with the person you love. The more, the better.
Loneliness is as bad for you as smoking. When you are in your twenties, it is easy for you to become so absorbed in your work-because 30 makes people crazy and they want to "make a difference"-and you forget what is really important.
Don't tie your life to the table in order to earn a few dollars.
Stay with the people you love and reduce stress.
If you form this habit, you will be happier, healthier and more successful than 80% of your peers.