I’ve made a handful of boring, unsexy health changes over the last year that completely changed how I feel day to day. Not hacks or extremes. Just removing friction and noise. A few things that surprised me: Sleep – I finally tracked it consistently instead of guessing. Turns out my body is medically tuned to function best at ~6.5 hours. More than that actually makes me groggy. That’s not advice – it’s just how my body works. The big win was removing guilt and overthinking around sleep. I use an Oura ring to passively track this. Phone hygiene – I deleted all social media from my phone. No death scrolling. Ever. I still post and engage, just intentionally, from desktop. Screen time dropped off a cliff. Mental noise went with it. Diet – cleaned it up and cut alcohol entirely. No moral stance, no “never again” manifesto. I just realized alcohol was the single biggest drag on my sleep, mood, and recovery at my age. The downstream effects shocked me. Stress is rare. My lifelong ADHD symptoms are dramatically quieter. Focus is easy. Energy is stable. My BMI, body composition, and resting metrics are all objectively excellent. Because of that, I don’t need a ton of training volume. I lift, move, stay active – but I don’t grind cardio for the sake of it. The data says I’m in great shape, so I stopped chasing exhaustion as a proxy for health. I learned that the recovery matters as much as the effort. The funny part is that doing less worked better. When sleep, diet, dopamine, and recovery aren’t wrecked, the body largely self-regulates. My biological age is 37. I am 49. None of this makes me special. I didn’t unlock a secret. I mostly stopped doing the things that were screwing me up and let baseline human physiology do its job. Sharing because I used to think feeling wired, distracted, and tired was just the cost of being ambitious. Turns out it was optional.

The sleep part is important, I’m trying to regulate it and it’s so hard.

for me it was more confirmation that less sleep than most people need actually works for me, medically. that helped a lot.

Good for you brother Tbf you don't look 49