00:52.  Harmful components in your food can cause damage directly, and anti-nutrients can block out essential building blocks.  Not enough nutrients can starve your system of central materials for life, determine whether or not your body is working properly or not, and is healthy or sick.  If you correct your nutrition, 90% of chronic disease can improve, and the rest can get a lot better.  Focus on your metabolic health and nutrition and the rest generally falls into place or at least gets a lot better.

SUNLIGHT

Sunlight is a nutrient.  Just exposing yourself to sunlight can increase BDNF, Brain Derived Neurotropic Factor, which is like fertilizer for your brain, allowing it to grow, heal, and repair, and even regrow neurons.  It also stimulates Nitric oxide, which improves your cardiobolic health, lowers your blood pressure, and improves your cardiovascular health.  It helps your body create vitamin D, which is not just a vitamin, it's a hormone including development during childhood and puberty.  It improves mitochondrial function, regulates your hormonal system, improves your sleep, and so much more.  By optimizing your light exposure, you can help optimize all of these things. 

2:06.  SLEEP

Sleep is one of the best things you can do for your body and your brain averaging 6 hours or less a night can increase your risk of developing Alzheimer's by over 6 fold and getting less than 5 hours of sleep per night for just seven nights in a row can cause such physiological distress that it gives you prediabetes and it takes a full 7 days of proper night's sleep between 7 to 8 hours to reverse this not just one or two nights sleeping in on the weekend.  

MOVEMENT

Stay active, exercise, and move your body.  Benefits of exercise are too many to count, but some of them are such as increasing BDNF, again, helping to regulate your hormones such as human growth hormones and IGF-1.  They can help your body and tissue rebuild and repair, helping you age more youthfully and gracefully.  It optimizes other hormones such as testosterone estrogen improves insulin function protects muscle mass from atrophine and sarcopenia which is directly correlated with longevity and cognitive function you want to avoid the need for doctors unless there's an accident or an emergency and if you follow these principles you can reduce your risk of having to these principles may sound basic but they're a culmination of decades of research and work and clinical practice in the field of medicine and have stood the test of time many of these go back hundreds or even thousands of years such as let food be thy medicine and Medicine my food and old saying in medicine goes before you try to heal someone first ask them if they're willing to give up that which is making them sick we are designed to be healthy we are designed to thrive and so if something is going wrong and we are sick something is impairing that most likely is something from our environment or something that we are doing to ourselves because naturally we should be healthy as a species maybe one or two individuals in a group may have a genetic issue that holds them back even if they're doing everything right but the majority of people and the majority of examples in any given species will be healthy by and large and even those with very serious Connecticut issues when they approach life and health with these basic principles are now finding that they can even improve these very difficult and sometimes life-threatening genetic diseases.