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Here’s a brief idea from me, and a few content recommendations that have the potential to shift your thinking in a significant way.


Over the last few years (I blame turning 40), I’ve been taking much more interest and care of my health. I want to live as long a life as possible. And not just long for the sake of it – I want it to be a high quality of life.

So, I’ve been educating myself and adopting new habits. Recently I wrote out the health habits that are important to me, in order of priority. I figured it might be helpful to share them.

A quick caveat. I’m not 100% consistent with all of them. But, I am with some, and I’m getting better and better at making some of them consistent habits.


Alcohol – 3 drinks a week, limited to Friday and Saturday

Be in bed for 8 hours (for 7 hours sleep)

Eat mostly paleo – meat and vegetables, nuts and seeds, some fruit, little starch and no sugar

Exercise 4 times a week – a mix of strength, core / mobility, gymnastics and aerobic workouts (programmed by my personal trainer). Try and generally be active around that (bike, run, walk, play sports etc.)

Drink 3 litres of water a day

Practice time restricted feeding – eat in an 8 hour window (generally 12.00 to 20.00)

Caffeine – maximum of 2 drinks a day, and never after midday

Take my supplements daily (Vitamin C, Multi-Vitamin, Fish Oil, Vitamin D, Zinc, Quercetin)

Approx 2500 calories a day.


Dr. Satchin Panda on Circadian Insights into Exercise Timing, Melatonin Biology, and Peak Cognition (Podcast – 1 hour, 29 mins)

Dr. Rhonda Patrick and Dr. Satchin Panda are two people I follow closely for their health insights. What I like about them both is they’re very good at translating complex things into practical advice. This is a great conversation between them, full of tips for sleeping and being at the top of your game.

Who Ordered This Truckload of Dung? Inspiring Stories for Welcoming Life's Difficulties by Ajahn Brahm (Book)

I’m on a mission to go back and re-read the books that have had a big influence on me. I forgot just how good this book by Ajahn Brahm was.

Ajahn Brahm has been a monk for over 30 years. He uses the book to tell short stories (108 to be exact) – each one leaving you with something to really think about. He’s a brilliant storyteller, who manages to cover difficult topics, in a light hearted and very funny way.


Have a GREAT weekend!

Copyright © 2021 Daniel Clough, All rights reserved.

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