One of the questions we get a lot is ‘Are naps good for you?’ The short answer? Yes. Provided you do it right. Have you ever woken up from a nap and felt worse than you did before your nap? This is called nap inertia. The reason this happens isn’t because naps are bad per se. This is because you’re napping for the inappropriate amount of time. It all comes back to sleep cycles, which we discussed a few months ago. But just in case you missed it, here is a recap.

The key is to switch from time management to priority management. Time management is living by your calendar. Priority management is getting the most important things you need to do every day done.

One of the lifestyle habits we’ve come back to time and time again is meditation. You might already practice meditation on a regular basis. Maybe you've tried it a few times but never stuck with it. Or maybe you've never tried it and have no interest in pursuing it.

This week we’d like to dive into meditation a little deeper so you understand what it is, why it’s so important, and how to actually do it. Hopefully with more knowledge about the benefits and idea behind it, you can start to incorporate meditation into your life - or if you’re already practicing, make it a more consistent routine.

A few months ago we discussed the importance of maintaining a regular circadian rhythm. Your circadian rhythm is your internal biological clock, which regulates everything from your mood, to your hormones, to when you feel tired and hungry during the day. If your circadian rhythm is off (for example when you’re jet lagged or not sleeping at a consistent time every night), this can lead to insomnia, fatigue, loss of appetite, and decreased physical and mental performance

Intermittent fasting is a buzzword that I’m sure you’ve heard in the past few years - either through social media, through friends and family, or from unsolicited advice from someone at a party. Maybe you’ve already tried it or have considered trying it but you have no idea where to start. There are a lot of diets and fads out there that it can be very confusing and hard to decipher what is actually good for you. We wanted to clear up any confusion you might have about intermittent fasting and how you can do it in a healthy way.

Have you noticed how much less stressed you are after going for a walk outside or after spending a weekend camping in the wilderness? This is because nature is so powerful in improving both physical and mental health.

Physical activity has been shown to reduce symptoms of stress, anxiety, and depression. Studies have shown that people who are physically active tend to be happier people. And even a single bout of physical activity can boost mood! We know that for optimal physical health, you should get a mixture of aerobic, strength, and flexibility training. But what kind of physical activity should you do to improve mental health?

Many of you have indicated that lack of time is one of your main barriers when it comes to your health and performance. This is not surprising - with trying to balance work, family, friends, and other commitments it’s hard to find the time to prioritize your health and wellbeing. One of the aims of these weekly emails is to try and give you simple rules and biohacks you can implement into your lives that require as little mental energy as possible. So this week is dedicated to one of the most confusing topics: nutrition.

You might have heard that you need to drink 8 cups of water per day for optimal health. But most people don’t know exactly why water is so important. So this week we’re going to talk about one of the easiest ways to improve health and performance: water!

Sleep is important for restoring energy levels, repairing tissues, regulating appetite, and improving mental clarity. Everything falls apart if you’re not sleeping properly. With many people back at work or school, at least for the time being, sleep is often put on the back burner as you’re getting used to a new schedule. However sleep should be prioritized now more than ever! Why? Because sleep is also so important for immune function.

One of the ways in which you can set yourself up for a productive day (in work or in another area of life) is by winning the morning. The first hour of your day sets you up for success - provided you do it right! Prioritizing your morning and starting your day right allows you to be focused, creative, alert, and perform at your very best for your family, coworkers, and everyone who depends on you.

In previous weeks, we’ve discussed one of the main dangers of working from home: too much sitting time. During a normal day at the office, the walks to and from your car, and to and from appointments and other commitments, all add up. These days, if you’re working from home, even if you’re getting in a lot of exercise otherwise, you’re probably sitting more than you ever have. This can be damaging to not only your physical health, but your mental health and work performance as well.

When your behaviour becomes a habit, you are able to sustain it because you’re not putting any mental energy into doing it. When people want to implement a behaviour change, they need to do it consistently in order to make it a habit.

As many of you know, one of our main mantras is that incremental improvements, or micro-gains, will help you win over the long term. Being just 1% better every day has a huge impact on your physical and mental health over time.

A few emails ago, we challenged you to do a daily meditation. This is because there is overwhelming evidence that meditation is beneficial for mental health. Meditation has been shown to reduce stress, depression, and anxiety. It also boosts mental performance by improving focus, clarity, and mindfulness. Hopefully you’ve started (or continued) to incorporate meditation into your regular routine. Even five minutes out of your day can have significant benefits!