Power law #1

When it comes to health, the MOST IMPORTANT undertaking is sleep. No other activity (diet, exercise, supplements, etc.) is more important. Without the mental and physical regeneration that sleep provides, every other health activity is hindered.

Why:

There are four (4) stages of sleep, which cycle throughout the night.

Stage one (1), also known as N1, is the initial phase of sleep, is the lightest sleep where the heart rate and body temperature decrease. 

Stage two (2), also known as N2, is a deeper light sleep, but still light sleep. During this stage, the brain waves slow down, with noticeable pauses between short bursts of electrical activity. It is thought that these bursts are the brain organizing memories and information from waking hours

Stage three (3), also known as N3, is deep sleep. This is the stage where the body performs cellular repair and regeneration, which includes bones, muscles, tissues, and the immune system. It is in deep sleep that physical healing, tissue growth, and restoration occur, which also involves growth hormone production and immune-strengthening chemicals.  

Stage four (4), also known as REM (Rapid Eye Movement), is the time of dreams. This stage is important for brain function, consolidating memories, and facilitating brain development. Muscle function is mostly paralyzed to prevent acting out dreams, with the focus on mental rest and processing, not physical regeneration. 

How:

Establish a regular sleep and arise time, and needs to be the same all seven (7) days of the week.

Finish eating at least two (2) hours before bed-time (even more is better).

Avoid television and bright lights sixty (60) minutes before bed.

Release the tensions and worry of the day (it is often helpful to write down issues to deal with. Getting them on paper is helpful in getting them out of your mind).

Health Tip: Make sleep a major priority in your life… period!

What to do with your idea

Last month we discussed how it all starts with an idea… the idea to focus on maximum health. An idea needs action to become a tangible outcome.

action

noun /ˈæk.ʃən/ the process of doing something, especially when dealing with a problem or difficulty

When it comes to action, we must answer two (2) questions to effectively proceed. 1) What actions to take (we will cover those starting next month) and 2) how best to proceed.

When determining how to take action, it is helpful to understand that we have a finite amount of willpower that becomes depleted as it’s used (as articulated in the book “Willpower” by Roy Baumeister). Since we don’t have an infinite supply of willpower, it is helpful to apply POWER LAWS when choosing activities to perform.

The power law formula is a mathematical relationship between two quantities, often represented as y = a * x^k, where 'y' is the dependent variable, 'x' is the independent variable, 'a' is a constant representing the scaling of the relationship, and 'k' is the exponent or power that determines how quickly 'y' changes in relation to 'x' (I just put this paragraph in for fun 😊).

A better way to describe it, in a power-law distribution, the largest entity is typically bigger, more valuable, or more powerful than all others combined. The second-largest is likewise bigger than the total of all those after it, and so on.

Also, in a power-law distribution, the top 20% of the entities typically hold 80% of the value or power. This is known as the “80/20 rule,” or the “Pareto Principle,” after Vilfredo Pareto.

Health tip: Since we have a limited amount of willpower at any one time, and since some health activities are more important than other activities, it is best to implement only one or two high level activities (based on the power laws) and leave other activities for later (or never). £

It all begins with an idea

i·de·a  /īˈdēə/

noun

1. a thought or suggestion as to a possible course of action.

2. the aim or purpose.

There is an old-time expression that says “You’ve got to get the notion if you’re going to get to Goshen.’

Goshen is the Biblical reference to a place of blessing, success, safety, or fulfillment, and the saying is basically that you have to want something or make up your mind before you can achieve it or get there.

When it comes to health, most people have not made up their mind to achieve optimal health… they just don’t want to be sick.

“Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” - World Health Organization (WHO)

Health status is actually on a continuum, as illustrated by the graph at the beginning of this page.

Health Tip: Get the idea to align the actions of your life with health optimizing activities (those activities will be enumerated in the following months).

Power law #2