For optimal health, you must follow a strict hierarchy by prioritizing sleep, exercise, nutrition, stress management, social relationships, and alignment with the circadian rhythm (notably exposure to bright light during the day and darkness at night).

noli's read

This hierarchy aligns closely with the current scientific consensus on lifestyle. Sleep and the circadian rhythm are indeed considered the fundamental pillars of hormonal and metabolic regulation (meta-analyses on chronobiology, e.g., Foster et al.). Exercise and nutrition are powerful levers validated by countless interventional studies and RCTs (randomized controlled trials) for the prevention of chronic diseases. The inclusion of social relationships as a health factor is also supported by long-term observational studies, such as the Harvard Study of Adult Development, which highlights their major impact on longevity. This advice does not present any notable exaggeration; it reflects a holistic view where each element reinforces the others. The approach is robust, although it may seem difficult for everyone to implement simultaneously. There are no baseless points here, as each pillar is an established field of study in biology and psychology.

the sources

1. 1Watson NF et al. (AASM & Sleep Research Society) 2015
2. 2Hirshkowitz M et al. (National Sleep Foundation) 2015
3. 3Holt-Lunstad J, Smith TB, Layton JB. 2010
4. 4Holt-Lunstad J, Smith TB, Baker M, et al. 2015
5. 5Blume C, Garbazza C, Spitschan M 2019
6. 6Brown TM et al. 2022