Having a clear sense of purpose can add up to 7 years to your life. People with strong purpose:
<ul>
<li>Experience lower rates of cognitive decline</li>
<li>Show reduced stress levels</li>
<li>Maintain stronger immune systems</li>
<li>Have clearer reasons to stay active and engaged</li>
</ul>
Research from the Blue Zones shows that the world's longest-lived people wake up each day with clear purpose, whether it's tending a garden, teaching others, or caring for family.

The Power of Purpose

The 80% Rule is a powerful practice for longevity and health. Key aspects:
<ul>
<li>Stop eating when you feel 80% full</li>
<li>Serve food on smaller plates</li>
<li>Eat slowly and mindfully</li>
<li>Wait 20 minutes before seconds</li>
</ul>
This simple principle helps prevent overeating while maintaining a healthy relationship with food. It's practiced naturally in Blue Zones, where obesity is rare and longevity is common.

The 80% Rule

The world's longest-lived people eat a predominantly plant-based diet. Their secret:<ul><li>Beans are the cornerstone of most centenarian diets</li><li>95% of food comes from plants</li><li>Meat is eaten rarely, in small portions</li><li>Fresh, whole foods dominate meals</li><li>Local, seasonal produce provides maximum nutrition</li></ul>This approach naturally provides high nutrients, fiber, and antioxidants while maintaining a healthy weight.

Plant-Powered Living

The secret to longevity isn't just about what you put in your body, it's about what you surround your body with.

The longest-lived people don't exercise in the modern sense—they move naturally throughout their day. Their environment encourages:<ul><li>Walking as primary transportation</li><li>Daily physical tasks and chores</li><li>Regular gardening activities</li><li>Social activities involving movement</li><li>No mechanical conveniences for basic tasks</li></ul>This constant, low-intensity activity proves more beneficial than sporadic intense exercise.

Move Naturally

Being part of the right social circle powerfully influences longevity. Research shows:<ul><li>Healthy behaviors are contagious</li><li>Strong social ties reduce stress</li><li>Regular interaction adds years to life</li><li>Belonging provides emotional support</li><li>Group habits shape individual choices</li></ul>The world's longest-lived people belong to communities that support healthy behaviors naturally.

The Right Tribe

The brutal reality of longevity research is that everything you do impacts your health. The hopeful news is that most of it is under your control.

Regular downshifting is crucial for longevity. Blue Zone practices include:
<ul>
<li>Daily naps or quiet time</li>
<li>Regular social relaxation</li>
<li>Mindful eating practices</li>
<li>Technology-free periods</li>
<li>Natural sleep patterns</li>
</ul>
These habits reduce chronic stress, a major factor in aging and disease. When downshifting becomes routine, both mental and physical health improve dramatically.

Downshift Daily

Ever wonder why some people live past 100 while staying active and happy? This groundbreaking research uncovers the secrets of the world's longest-lived communities. Forget fad diets and quick fixes—these are real-world solutions from places where reaching 100 is just... normal. Let's discover how they crack the code of longevity!

In this expanded paperback edition of his New York Times bestseller, longevity expert Dan Buettner draws on his research from extraordinarily long-lived communities--Blue Zones--around the globe to highlight the lifestyle, diet, outlook, and stress-coping practices that will add years to your life and life to your years. A long healthy life is no accident. It begins with good genes, but it also depends on good habits. If you adopt the right lifestyle, experts say, chances are you may live up to a decade longer. So what's the formula for success? National Geographic Explorer Dan Buettner has lead teams of researchers across the globe to uncover the secrets of Blue Zones--geographic regions where high percentages of centenarians are enjoying remarkably long, full lives. The recipe for longevity, Buettner has found, is deeply intertwined with community, lifestyle, and spirituality. You won't find longevity in a bottle of diet pills or with hormone therapy. You'll find it by embracing a few simple but powerful habits, and by creating the right community around yourself. In The Blue Zone, Buettner has blended his lifestyle formula with the latest longevity research to inspire lasting behavioral change and add years to your life.

Dan Buettner

The Blue Zones

Research shows that the combination of temperature and humidity can get more dangerous faster than scientists previously believed.  Scientists and other observers have become alarmed about the increasing frequency of extreme heat paired with high humidity, measured as “wet-bulb temperature.” A 2010 study estimated the wet bulb temperature of 95 F at 100% humidity or 115 F at 50% humidity as the upper limit of safety. Recently this limit was tested on humans in a laboratory setting and showed that the wet-bulb temperature is actually 88 F at 100% humidity or 100 F at 60% humidity.

Rising temperatures and humidity are growing concerns

The combination of temperature and humidity whereby a person’s core temperature starts to rise is called the “critical environmental limit.”  <ul><li>Below those limits, the body is able to maintain a fairly stable core temperature over time. </li><li>Above those limits, core temperature rises continuously, and the risk of heat-related illnesses with prolonged exposures is increased.</li><li>When the body overheats, the heart has to work harder to pump blood flow to the skin to disperse the heat. When you're also sweating, it decreases body fluids.</li><li>In the worst case, prolonged exposure can cause heat stroke.</li></ul>

What happens to the body when the body overheats

Global heat waves are approaching and exceeding the critical environmental limit. In hot, dry environments, the critical environmental limits aren't defined by wet-bulb temperatures because almost all the sweat the body produces evaporates, which cools the body. The cutoffs are based on keeping your body temperature from rising too much. Even lower temperatures and humidity can stress the heart and other body systems, and prolonged exposure may become extreme for the elderly and those with chronic diseases.

Dry vs. humid environments

In high heat, staying well hydrated and finding areas to cool down are important. <ul><li>But those with access to air conditioning might not use it because of the high energy cost or large-scale power outages during heat waves or wildfires.</li><li>The future climate in Africa will not be conducive to the use of even low-cost cooling systems such as “swamp coolers” as the tropical and coastal parts of Africa become more humid.</li></ul> The evidence continues to mount that climate change is a problem humanity must tackle head-on.

Climate change is a problem for the future

Meet “wet-bulb temperature,” the combination of heat plus humidity that gets dangerous faster than many people realize.

health

Health

scienceandnature

Science & Nature

How hot is too hot for the human body?

When it comes to financial independence, people often talk about increased salary or how much they need for a comfortable retirement.  It’s good to have goals for your savings, income and retirement fund, but it’s unhelpful when we don’t consider why we’re working towards financial independence in the first place.

The need for financial independence

When it comes to financial independence, people often talk about increased salary or how much they need for a comfortable retirement.  It’s good to have goals for your savings, income and retirement fund, but it’s unhelpful when we don’t consider why we’re working towards financial independence in the first place.

Too many blogs that promote financial independence focus excessively on luxury items. However, it's a serious risk when you get addicted to consumerism. It leads to a cycle of earning more and spending more. Many people earn millions, spend millions and still feel they're broke. But, whether you're earning millions or the average wage - if your lifestyle exceeds your income, you'll always live paycheck to paycheck. So when you're earning more, avoid spending more.

Financial independence doesn’t need to be Instagrammable

More money doesn't mean you're financially free. Worse, when we earn more, we often have more problems.  Chasing after money means sacrificing other things, such as your time, friends and energy, so you may barely enjoy life.  Adopting a long-term mindset to building wealth means you don't have to be in a hurry. You can say no to "opportunities" that pay well but don't give you the life you want.

More money doesn’t always mean financial independence

Most people want to earn more and achieve financial independence so that they can stop chasing after money forever.  However, everyone knows that it's better to live below your means. You can always find ways to enjoy life without living from paycheck to paycheck.

Lifestyle is more important than income

When it comes to financial independence, people are quick to talk about six-figure incomes. But simply having more money won't get you there.

moneyandinvestments

Money & Investments

Why More Money Won’t Lead to Financial Independence - Darius Foroux

People know that they want less fat and more muscle, but they often don't know what it takes to get there. Body recomposition is the act of altering your physique by burning fat and gaining muscle at the same time. It needs a different approach to health and fitness than the typical weight-loss mindset. By keeping a close eye on when you eat what and your training, you can lose fat and gain muscle at the same time.

Body recomposition

Your body composition is the ratio of fat mass to lean mass in your body.Lean mass includes muscle, bones, ligaments, tendons, organs, other tissues and water. Everything else is fat mass. You may define water as its own percentage depending on the method you use to measure it.Body composition is changing the ratio of fat mass to lean mass. The goal is to lose fat and gain muscle simultaneously instead of the traditional approach of putting on weight first and then losing the fat to reveal the muscle underneath.

Understanding body composition

Body recomposition isn't about weight loss; it's about fat loss. Because muscle is denser than fat, you may maintain your current weight or even gain weight on a body recomposition plan. Weight loss isn't the primary goal with body composition, so you can ditch the scale because it doesn't differentiate between fat loss and muscle loss.

Forget about weight loss

Body recomposition comes down to your specific health and fitness goals.Basic guidelines to successfully change your body composition:<ul><li>Cardiovascular exercise for fat loss</li><li>Resistance (weight) training to build muscle</li><li>The overall decrease in calorie consumption to lose fat</li><li>Increased protein intake to promote muscle formation</li></ul>

How body recomposition works

Fat loss is about your calorie maintenance. To lose fat, you must eat fewer calories than you burn. The best technique for fat loss is cardiovascular exercise or combined cardio and resistance exercise and a healthy diet. A sustainable way to lose fat is to have realistic goals and not deprive your body of its nutrients.

How to lose fat

Focus on two main factors: <ol><li>Weight training. Your muscles won't grow if you don't challenge them.</li><li>Protein consumption. You must eat more calories than you burn to promote muscle growth. Protein is essential for building muscle. Without it, your body will struggle to repair the muscle tissues that get broken down during weight training. </li></ol>

How to build muscle

Figure out your maintenance calories - how many calories you burn on a day you don't exercise. Use a certified personal trainer, dietitian or an online calorie calculator.<ul><li>On days that you do cardio exercise, consume enough calories to meet your maintenance number. It ensures that you're in a slight deficit to promote fat loss.</li><li>On days that you do a strength training workout for 30 minutes or more, eat 5% to 15% more calories than your maintenance number with a focus on protein. </li><li>On days that you don't work out at all, eat 5 % to 15%  less than your maintenance calories.</li></ul>

Calorie cycling

podcasts

Podcasts

videos

Videos

sports

Sports

exerciseandfitness

Exercise & Fitness

How To Build Muscle

Want to tone up and build muscle? The secret isn't weight loss -- you need to know about body recomposition.

Can You Lose Fat and Gain Muscle at the Same Time? Yes, Here's How

Taking a cold shower can be a great way to stay energized, but the science is still unclear on the effects on your body when you take the cold shower. That said, there are some reasons why a person might want to turn the faucet all the way to cold.

Staying energized

<ul><li>Some people say they feel more energized and alert.</li><li>Athletes say cold showers have a positive effect on muscle recovery. A 2016 study showed that cold showers positively impacted exertional hyperthermia, meaning high body temperatures resulting from intense workouts, although an ice bath is far superior.</li><li>Some advocates of cold showers say that cool temperatures can boost the immune system.</li><li>A splash of cold water can boost circulation, calm itchy skin and shrink pores leading to better-textured skin.</li></ul>

The potential benefits of a cold shower

A few minutes of frigid water shouldn’t do any harm. However, for some people, it can be dangerous. <ul><li>A cold shower is shocking and can trigger your sympathetic nervous system, which is your fight-or-flight mechanism.</li><li> Someone with a preexisting heart condition can find that a cold shower creates unnecessary stress.</li></ul> However, instead of expecting health benefits from a cold shower, consider incorporating exercise into your routine, which can help boost your immunity and improve your mood.

The potential risks of a cold shower

Are cold showers the health boost you need? Here, the experts explain what really happens when you take a cold shower.

What Happens to Your Body When You Take Cold Showers

We can make smart choices now that will set ourselves up well for later. Choices that will improve your life. It means you will have to do hard things today. If you're willing to look farther, you will make better choices today.

Making better choices today

It's obvious that the top performers in any industry always earn the most. How to become a top performer is not that clear. Seth Godin says in his book, The Dip, that the reason most people fail is that when people are in the dip and things get very difficult, they often quit. The problem is success comes after the dip.

Aim for being the best

Seth Godin defines the best in the world as: <ul><li>the best for the target consumers, right now, based on what they believe and know. </li><li>in the world, as in their world, the world they have access to.</li></ul> Our goal is to be the best for our audience. For example, the best for your guest if you're in the hospitality industry or a listener if you're in the podcasting business.

What being the best really means

It is easy to focus too much time and energy on the wrong things. There are only so many hours in a day. We can't say yes to every opportunity. Instead, ask yourself, "which opportunity can give me the biggest possible return?" Everything requires energy, whether you work on something big or small. You can perform the same job at a different company and get paid twice as much. You can spend all day trading stocks and end up getting market returns, or you can put that money in a passive index fund and spend your time building a business.

Choose your opportunities wisely

The best time to plant a tree is 20 years ago. The next best time is today. Building a business that earns a great income, or creating a career you enjoy, takes time. If you want to earn more, don't wait for the perfect moment. Start today. It's about taking that first step.

Start today

You don’t have to spend the rest of your life feeling exhausted from work. Instead, you can work less and earn more at the same time.

Work Less, Earn More: Why High Performers Live a Good Life

<ul><li>Synaesthesia is a perceptual phenomenon where stimulation of one sense triggers experiences in another sense.  For example, a synaesthete might see colors when music plays, or taste flavors when they speak different words.</li><li>Approximately 4% of people have some type of this, and it is thought that it is caused by extra connectivity between sensory regions of the brain, so stimulation of the one sense cross-activates the other.</li><li>The exact associations vary between people, but they remain consistent throughout life.</li></ul>

Synaesthesia

Approximately 4 per cent of people experience some type of synaesthesia.

What is synaesthesia? | BBC Science Focus Magazine

Thomas J. Stanley, the author of the book The Millionaire Next Door, studied over 1,000 millionaires and found that 80% of millionaires didn't inherit their wealth. They built it. The first step in building wealth is more personal than building millionaire habits or investing wisely. It is to change or build your mindset that encourages wealth. That means you believe that you can access wealth.

You are worthy of wealth

For many, it requires effort to develop a mindset believing that there are enough resources and opportunities for everyone. This is more true for those who grew up with limited resources. Studies show that our financial habits are formed by age seven. It means that our feelings about money are influenced by how people around us talk and behave with money. Before becoming a millionaire, we should rewire our brains to expect abundance. This means we should pay attention to our thoughts, then choose to entertain different ones.

Let go of limiting beliefs

Many people will stop themselves from desiring wealth because they believe that money is the root of all evil. But understanding that you can use your money to help others can be a game-changer. Money can do as much good as it can evil. Don’t let fear stop you from pursuing wealth.

Accept that money is not always evil

You are worthy of wealth, despite the systems designed to keep it from you.

motivationandinspiration

Motivation & Inspiration

How to Build Wealth When You Don’t Come from Money

A common trait among self-made millionaires is their ability to create multiple income streams. Multiple income streams help to diverse revenue, withstand economic downturns and expand visibility.

Benefits of creating multiple streams of income

Find the gaps of your current service offerings. If you have an entry-level offer and a high-level offer, consider if you can build something in between that can be developed to meet the needs of those in between your two offers.

Identify passive income offers

It can take a lot of time and energy to cold message. Therefore, it is vital to look within your current audience, find their pain points, and develop a solution that directly addresses the pain points. It will provide you with a built-in customer base.

Market your offers

How to identify where you can find revenue opportunities.<ul><li>Conduct a brain dump</li><li>Categorise your responses,</li><li>Compile a SWOT Analysis</li><li>Create actionable steps.</li></ul> Instead of just adding more to your plate, it is a way to streamline current operations, automating and introducing options to meet your clients where they're at.

Develop business offerings without using more time

Increase your income without increasing your workload.

business

Business

3 Strategies That Helped Me Develop 13 Streams of Income

Experts are acutely aware of users. They deliberately involve users in the design process, studying them, talking to them, engaging them in testing intermediate designs, and even asking them to take an active role in the design team.Yet experts do not take everything users say at face value. They realize the potential limitations, as users’ thinking is often colored by current experiences. Experts look beyond what users ask for, to what users actually need.

Experts involve the user

While all developers create abstractions, experts design them. A good abstraction makes evident what is important, both in what it does and how it does it. Through a single lens, it communicates the problem it solves and the machinery of its solution.Experts are not satisfied with just any abstraction, they deliberately seek elegant abstractions through which complex structures can be introduced, understood, and referred to efficiently.

Experts design elegant abstractions

Every design problem has an essence, a core set of considerations that must be understood and “nailed” in the design solution for it to solve the problem successfully. This essence can be disruptive: changes in the core drastically alter the peripheral decisions that need to be made. Experts focus their efforts on the essence first, and delay expending effort designing on the periphery.

Experts focus on the essence

Experts imagine how a design will work — simulating aspects of the envisioned software and how the different parts of the design support a variety of scenarios. When working with others, experts regularly walk through a design by verbalizing its operation step-by-step. When alone, they simulate mentally, exercising the design repeatedly over time.

Experts simulate continually

In the same way that architects walk cities to examine and take inspiration from existing buildings, software experts examine the designs of other software to “see how they did it.” They frequently do so in response to a particular challenge they face, but they often also spend time looking around just to add to their repertoire of possible design solutions to draw upon in the future.

Experts look around

Experts often step back from the stated problem and consider the problem space more broadly, looking for alternative ways of understanding “what the problem is.” They may change direction by reconceiving the problem space, or by addressing a different problem in the same space. They intentionally choose somewhat different goals from the original design problem, as this leads to insights either into where the real problem lies, or into how to overcome key obstacles.

Experts reshape the problem space

Design regularly involves error: things that “go amiss,” misunderstandings, obstacles, wrong turns, emergent issues. Rather than fearing error, experts embrace error as opportunity. They accept it as an inherent part of design and take time to explore both the failure and the context around it. Understanding what happened often reveals insights about the problem — or about the solution — such as assumptions, misconceptions, misalignments, and emergent properties.

Experts see error as opportunity

While it is natural to focus on what a design must accomplish, experts also spend time thinking about what a design is not intended to do. In articulating and considering boundaries, they discover where they are over- and under-designing.

Experts think about what they are not designing

The best designers employ specific habits, learned practices, and observed principles when they work. Here are a few of them.

The Blue Zones

How hot is too hot for the human body?

Why More Money Won’t Lead to Financial Independence - Darius Foroux

Can You Lose Fat and Gain Muscle at the Same Time? Yes, Here's How

What Happens to Your Body When You Take Cold Showers

Natalie Washington