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That work starts now with getting in shape, and it’s simpler, cheaper, and easier than you’ve been led to believe. There are three factors that basically determine your entire physical health: (1) sleep, (2) nutrition, and (3) exercise.
What we do know is that sleep is crucial to life, and quality sleep is absolutely important for physical health.
Sleep deprivation has so many downsides that it’s impossible to sustainably improve your physical health with nutrition and exercise until you fix your sleep.
To be healthy, you need 8–9 hours of sleep in a completely dark room every night.
Your eyes—even through closed eyelids—sense any light in the room, and this disrupts the release of melatonin from your pineal gland, which has been controlling sleep/wake cycles in vertebrates for more than 400 million years.
Most people sleep in bedrooms with light leaking in from everywhere.
The next-best solution is to install software on your computer (something like f.lux software) that converts your computer’s blue light to soft candlelight, which doesn’t inhibit sleep. Even better, it’s free. Or you can buy blue-light-blocking shades. Yes, they’re kind of goofy, but they really work, and they look a lot better than dark circles or giant bags under your eyes.
What you put into your body has a huge impact on how it sleeps, specifically stimulants, alcohol, and food. Controlling the types, the ingestion times, and the quantities of these things will better help you control your sleep patterns
Alcohol suppresses deep sleep and REM sleep, and it can cause dehydration, so drink lots of water before you go to bed.
The food you eat now will build the body you’ll have in the future. So eating better now automatically builds a better body for later.
Eat mostly unprocessed, natural, fresh foods that humans are biologically designed to eat—like meats, vegetables, nuts, and fats—and you will be healthy. Avoid everything else as if it were poison.
If we eat industrial, additive-laden foods that never existed in nature and that our bodies can’t process (e.g., processed sugar and refined grains), we get sick.
The Three Rules of Healthy Eating
1. Don’t eat anything with sugar in it.
Beer & whiskey are the worst. Drink wine (red, preferably), tequila, or most clear liquors instead.
just stop eating sugar and grains, and you’ll lose weight and be basically more healthy.
Short workouts that are very intense are much better than longer workouts at a lower intensity.
On the other hand, a lot of evidence now shows that high-intensity interval training (HIIT) is amazingly effective.
DISPLAY YOUR PHYSICAL HEALTH
having an attractive trait is useless unless the people you are trying to attract can see it.
Wearing nice clothes that fit well on a good body is one of the most potent ways to attract women.
Dancing: This isn’t just another leisure activity; it’s the primordial way that humans evolved to show off their physical health, fitness, coordination, and movement skills in group settings.
There is a reason so many American women love Latin men, and we’ll give you a hint: it’s not their cuisine. They love the fact that an important part of Latin culture is that Latin men know how to move, especially with women as partners.
The ability to dance shows energy, coordination, stamina, flexibility, and strength, all in one fun activity. Knowing how to move your body on the dance floor also signals that you probably know how to move your body on the bed...
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The three keys to getting in shape are sleep, nutrition and exercise:
Start with our air squats and push-ups regime.
Learn effective new ways to display your health and show off your fitness: clothes that fit, confident posture, assertive body language, dynamic voice, manly skills, team sports, combat sports, leisure activities, dancing, intimate contact, and vigorous sex.
CHAPTER 6: GET HAPPY (THE MENTAL HEALTH TRAIT)
The last twenty years of positive psychology research has shown that happiness is really just an overall sense that life is going well.
Happiness is mainly just quiet contentment. It’s appreciation for her presence in your life, the enjoyment of the food you are tasting or the beer you are drinking. Fundamentally, happiness means getting enjoyment out of your daily activities and your life.
sadness is not an attractive strategy.
Women don’t adopt boyfriends out of pity (they do that with puppies); they want a guy whose happiness cup overflows into theirs. Enjoying life is hugely attractive to women and a signal of good mental health.
Everything we do or say is a potential clue to the state of our mental health, and women feel instinctive fear, anxiety, social avoidance, and sexual disgust toward guys who show signs of poor mental health.
some of the most sexually attractive traits that men can display to women—traits like happiness and its companions humor, resilience, playfulness, and openness—are surprisingly reliable clues of good mental health.
Happiness and a good sense of humor are a guarantee of pretty good mental health because every mental disorder underm...
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Emotional resilience in the face of stress and setbacks is a powerful indicator of emotional stability, maturity, confidence, and optimism...
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Openness to new ideas and people means you probably don’t have paranoid schizophrenia or social anxiety disorder.
That’s why women care so much about your happiness and mental health; these traits—happiness, sense of humor, openness, emotional resilience, playfulness—are honest signals of sanity.
very attractive, highly functional, and beneficial (strong mental health).
WHY WOMEN CARE ABOUT MENTAL HEALTH
Good mental health means a guy probably has good genes and will make a good partner and potential father.
Women have favored happy guys for thousands of generations; no doubt because they make better partners and providers.
IMPROVE YOUR MENTAL HEALTH
THINGS YOU CAN CHANGE RIGHT NOW
The first three things you can work on right now to improve your mental health are the exact same things we outlined in the previous chapter to improve your physical health—sleep, nutrition, and exercise.
improving your physical health is usually more effective than any psychiatric medications or talk therapies that they can offer.
1. Get More Sleep
The reason torturers around the world use sleep deprivation to drive people crazy is that it disrupts mood regulation, kills emotional resilience, induces psychosis, causes hallucinations, undermines your sense of identity, and destroys your capacity for rational thought.
2. Eat Better
Eating better will have a huge impact on your mood and stress tolerance.
