The creator suggests 10 habits to achieve a health level above the average, notably including: walking more than 8,700 steps per day, daily exposure to sunlight, and drinking 2 liters of water per day.

noli's read

The goal of 8,700 steps aligns with recent research (e.g., Lancet Public Health 2025) showing that cardiovascular health and mortality benefits increase significantly up to approximately 7,000-8,000 steps, with more modest gains beyond that. Exposure to natural light is validated in the literature for regulating the circadian rhythm and promoting vitamin D production, although the optimal duration varies based on skin tone and local sunlight levels. The advice to drink 2 liters of water is a common but simplified recommendation: water requirements are highly individual, depending on physical activity, climate, and diet, and no rigorous scientific evidence supports a single fixed threshold for everyone. In summary, these habits provide a good foundation for healthy living, but the specific figure for water is more of a practical benchmark than a strict biological necessity.

the sources

1. 1Ding M et al. 2025
2. 2Paluch AE et al. (Steps for Health Collaborative) 2022