We're not as healthy as we should be. I fight the layer of fat around my midsection. Like you, I eat things I shouldn't sometimes. The key is to be healthy enough to avoid the medical system.
The one America has now will bankrupt you. If we go the Canadian route, they'll suggest self-deletion to save money instead of prescribing some cold medicine.
Imagine only needing to go to the doctor sometimes, leading to fewer doctor bills and more money—only for physicals.
What magic elixir makes you hard to kill here? Discipline.
Starting with the obvious.
Physical Health
Exercise. Move your body and maintain your mobility and flexibility. The latter is my weak link.
I'm a big proponent of PatMac's Combat Strength training program, which I reviewed earlier this year. It covers strength, hypertrophy, power, speed, and quickness, and a day is dedicated to each.
The key is to find something you'll actually do. Preferably something that will give you a general physical preparedness.
You don't have to look like a bodybuilder, lift like a powerlifter, run a marathon, or knock someone out like Bruce Lee.
To quote PatMac, "We train for self-preservation and longevity, stronger longer, have the ability to save your own life and more importantly in my opinion, the ability to save somebody else's life, and the ability to kick somebody's @$$."
https://youtube.com/shorts/Dd_6vrsQYl0?si=kQ3b0qSgXCJRNzFj
Embrace Environmental Stressors
The following are really popular with the groups I follow online.
Cold Exposure: Practices like cold showers or ice baths can improve circulation, boost immune function, and increase stress tolerance.
Heat Exposure: Sauna sessions or hot baths can improve cardiovascular health and detoxification.
Intermittent Fasting: Periodic fasting can enhance metabolic health, improve insulin sensitivity, and promote cellular repair processes.
I'm more relaxed with it. You won't catch me walking through the Arctic snow in just shorts.
For cold exposure, I leave jackets at home when it gets cooler. Living in the South, it's a sauna outside almost all year. Where I work, it tends to run 100+ degrees every day inside from May to October.
Intermittent fasting is as simple as skipping a meal—skip dinner, go to bed. It's simple enough.
It also teaches you that you can miss a meal or survive on less.
Speaking of diets, there are a lot of them. Eat real food and focus on whole, unprocessed foods rich in vitamins, minerals, and antioxidants. Include a variety of vegetables, fruits, meat, healthy fats like bacon grease, avocado oil, butter, and complex carbohydrates.
Avoid seed oils. I saw how canola oil is made, and it's supposed to be healthier than vegetable oil.
Rule of thumb: The more it takes to process, the less healthy it is.
I am terrible at eating vegetables. I "make up" for it with supplements and avoiding fast food. Of course, being unable to eat out helps with that.
Protein first, and at least 2/3 of your weight in grams. For example, if you weigh 150 lbs, eat 100 grams of protein. Ideally, your body weight. Keep your carbs under 150 grams.
Modern folks don't move enough to need a lot of carbs for fuel.
Sleep
Your body rebuilds itself during sleep. You can't be antifragile if you don't give the system time to rebuild better.
Experts say 7-9 hours sleep a night is ideal. They clearly don't have kids or much responsibilities.
Go on vacation, don't set an alarm, and average out the hours slept. That's what you need. I function on 6.5 hours, and at 5.5 hours or less, I start making mistakes. More than that, I felt like I was in a fight when I woke up.
Naps are permitted and encouraged. Jesus took naps.
Mental and Emotional Health
Too blessed to be stressed. Nope, still stressed. How to deal with it?
Develop healthy coping mechanisms for stress, such as deep breathing exercises, journaling, or engaging in hobbies.
My writing started from journaling. Working out gets the endorphins and dopamine flowing. You get that sense of accomplishment and pride if you have a creative hobby.
Find a hobby that lets you check out and be in the moment, like the rhythmic sweep of a fishing pole casting and reeling. Things like that.
Avoid chronic stress by setting boundaries and prioritizing self-care. There's a reason that flight attendants say to put on your own mask first during a plane crash.
Be a hermit.
I'm just kidding. We need people. They're your support network, and you are theirs. Cultivate solid and supportive relationships—friends that you can call at 3 a.m.
With connections, it's about the quality, not the quantity. I've walked with one friend through his alcoholism to his sobriety. He's also been there during the worst time of my life. I often mention him in A Ronin's Journey: The Road to Redemption.
Engage in social activities and maintain a sense of community. That's a significant loss these days. Online is one thing, but the best are in-person communities. This is why, during the pandemic, the mental health of churchgoers was better than that of those lone-wolfing.1
"Carry each other's burdens, and in this way you will fulfill the law of Christ." Galatians 6:2
Look into the principles of Stoicism or gratitude. Contrary to what you hear from prosperity preachers, the Bible is full of teachings on suffering, such as 1st Peter and Job.
Continuous Learning and Adaptation:
This is the Rogue Scholar, so of course we're learning. Embrace challenges and view them as opportunities for growth. Continuously learn new skills and adapt.
Overall Lifestyle
You should be so healthy that you only need to go to the doctor for routine check-ups or to treat minor injuries. Your health should be such that you can manage most health issues on your own or with basic first-aid knowledge.
What are you going to incorporate to be antifragile?