1. Avoid refined sugar and heavily processed foods. That’s enemy number one. Fruit juice isn’t your friend. Up your fibre intake.
  2. Get enough sleep
  3. Exercise, even walking for half an hour three times a week helps. Exercise boosts mental health, brain power, blood circulation, heart health, but it won’t do much for weight loss
  4. Try having regular sex with a consenting adult
  5. You don’t have to eliminate fat from your diet. Losing weight is about avoiding insuline spikes and taking in about 500 calories less than you need. Crash diets will just slown down your metabolism, which will make it harder to stay lean in the long run
  6. Avoid alcohol. Even a little bit does more harm than good. Will cause anxiety, sleep disruptions, raises cancer risk, shrinks brain, lowers your inhibitions and makes you do dumber stuff. Any potential minimal benefit is usually not worth it, but yes, sometimes it has its role as a social lubricant or once in a blue moon a limited amount, say two drinks, may give you some cool idea you wouldn’t have had sober. And don’t smoke, obviously
  7. Regularly scrolling social media is bad for you
  8. Regularly spend time face to face with loved ones
  9. Most supplements are placebo and possibly toxic. A healthy person with a varied diet does not need any supplements. Save your money and spend it on cool gifts for the people you care about, since giving makes us happier than receiving
  10. Find something bigger than yourself to strive for. This is key to longevity. People with a reason to live tend to live longer, even if their physical health isn’t optimal. Having a big purpose in your life may offset some bad health habits. You should still stick to the nine things listed above. If your purpose is to be a monk you can skip point 4 and expect no bad effects.

Ok, so this didn’t take 90 minutes and wasn’t presented to you in a flashy setting, but I swear I have watched lots of interviews with health experts – some more qualified than others – and this is more or less what hours and hours of that content boils down to. Except point 4. Most health experts prefer to not bring up sex in any shape or form.