E16: The Comfort Crisis: Embrace Discomfort to Reclaim your Wild, Happy, Healthy Self

3 Lessons 💡

1. Solitude and Silence Benefits:
   1. Ability to be alone may be just as important as strong relationships
      1. 2 minutes of silence can significantly reduce heart rate, blood pressure and respiratory rate
2. Recommended Nature Dose: 20 minutes, 5 hours and 3 days
   1. Having plants in your office can boost productivity by up to 15% time
   2. Goal to enjoy:
      1. 20 minutes in nature (three times per week)
      2. Five hours in semi-wild environment each month
      3. Three days per year in backcountry nature (off-the-grid)
3. Simple Strategy to Eat Less:
   1. Eating an extra 100 calories per day or not burning 100 calories per day adds 10 pounds of body weight over 3 years
   2. People at a healthy weight are more likely to deal with stress by walking versus eating
   3. Track a few variables (examples below) to help change your behavior
      1. How much and what they ate (weigh all your food); Typical daily routine; Sleep schedule; Stress and energy levels; Workouts or step count

✅ Actionable Advice:

1. Shh, Please Be Quiet!
   1. Start a timer for five minutes in a quiet place (If needed, use ear plugs or headphones)
      1. Close your eyes and sit quietly
2. Track One Health Marker:
   1. Track one of the factors that impacts your health
      1. How much and what they ate
      2. Typical daily routine
      3. Sleep schedule
      4. Stress and energy levels
      5. Workouts/Step count
3. Get Outside (ideally in nature):
   1. Spend 20 minutes in nature three times this week
      1. Bonus: Enjoy five hours in a semi-wild environment once this month!

Helpful Links:

• The Comfort Crisis (ThriftBooks or BetterWorldBooks: Only new copies available at time of podcast publishing)
• Study on obesity's Impact on Mortality
• 100 Additional Calories per day for three years --> 10 extra pounds
• Major Highlights from "The Comfort Crisis"
• Alex and Books Website

Book Mentioned: "The Comfort Crisis: Embrace Discomfort to Reclaim your Wild, Happy, Healthy Self" by Michael Easter