DESCUBRE LOS 13 HÁBITOS SIMPLES PARA UNA VIDA MÁS LARGA Y FELIZ - Sabiduría para vivir | ESTOICISMO

DESCUBRE LOS 13 HÁBITOS SIMPLES PARA UNA VIDA MÁS LARGA Y FELIZ - Sabiduría para vivir | ESTOICISMO

En este video, descubrirás los 13 hábitos simples para una vida más larga y feliz. Estos hábitos, basados en principios del estoicismo y sabiduría ancestral, te ayudarán a mejorar tu bienestar físico y mental, prolongando tu vida y aumentando tu felicidad diaria. Exploraremos prácticas cotidianas que puedes adoptar fácilmente y cómo cada una de ellas contribuye a tu salud y felicidad general. Desde la alimentación consciente hasta el manejo del estrés, estos consejos están diseñados para integrarse sin esfuerzo en tu rutina diaria. No te pierdas esta guía esencial para vivir mejor y más tiempo. Suscríbete y comparte este video con tus amigos y familiares para que ellos también puedan beneficiarse de estos hábitos transformadores. ¡Comienza hoy mismo tu camino hacia una vida más larga y feliz!

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Conviértete en un seguidor de este podcast: https://www.spreaker.com/podcast/estoicismo-filosofia--6146778/support.

Episode Transcript

(00:04):
You' ve ever wondered why somepeople get to be a hundred years old
with a smile on their face,while others just get to sixty complaining about
everything, the answer is in theirdaily habits. Today I' m going
to reveal thirteen habits that could adddecades to your life. You knew that

(00:26):
in Okinawa, Japan, there aremore centennials per hundred zero inhabitants than anywhere
else in the world. It's not a coincidence. Their secrets are
in these thirteen habits and don't worry. You don' t have
to move to a Japanese island tobenefit from these secrets. We' re

(00:48):
not talking about eating broccoli three timesa day or exercising until you faint.
These are simple habits that anyone canincorporate inspired in the blue zone of the
world. Those places where people livemore and better. The last habit is
going to surprise you so much thatyou want to start practicing it right away.

(01:11):
Then you' re ready to figureout how to live a long and
happy life before you start. Ifyou find value in these episodes, please
subscribe and click the bell to stayupdated. Let' s start habit a

(01:34):
natural movement. Have you ever thoughtthat to be fit you need hours in
the gym or run marathons get readyfor a surprise that will change your thinking.
Let' s talk about the naturalmovement. Yeah, it' s
that simple. Centenarians in Okinawa donot have gym memberships, but they are

(01:55):
in better shape than many young peoplein the city. His secret is constantly
moving throughout the day. Imagine thatyour body is like a car. If
you leave it parked too long,it rusts, but if you use it
regularly, even for short journeys,it stays in good condition. That'

(02:16):
s how our body works. Okinahüensesincorporate movement into their daily lives in incredibly
simple ways, cultivate their own gardens, walk to run errands, and some
even practice taichí in parks. Youdon' t need to do anything extravagant,

(02:38):
just stay active. You knew thatjust getting out of your chair every
hour can increase your life expectancy.A study by the University of California found
that people who move frequently during theday have a lower risk of premature death.
Who would have thought that such asimple thing could have such a big

(03:01):
impact. But don' t worry. We' re not saying you need
to turn your office into a gym. Small changes can make a big difference.
Try these ideas. You park yourcar a little further from your destination
and walk the rest. Two usethe stairs instead of the elevator, three

(03:25):
dance while doing home chores, fourhave phone calls standing or walking, five
play with your children or pets inthe park. The trick is to make
movement a natural part of your day, not one more task on your dependent
list. It' s like addingspices to your food. A little here

(03:49):
and there improves all the flavor ofyour life and here is the best.
Natural movement benefits not only your body, but also your mind. Studies have
shown that regular exercise can improve yourmood, reduce stress, and even enhance
your creativity. Who doesn' twant to be happier and more creative,

(04:15):
so the next time you feel guiltyabout not going to the gym, remember
that every step counts, every stretch, every spontaneous dance in your kitchen,
every play session with your dog inthe park adds up to a longer and
happier life. Natural movement is likea long- term investment. Small daily

(04:38):
deposits accumulate over time to give yougreat benefits and the best thing is that
you don' t need special equipmentor extraordinary skills, just your body and
the will to stay active. Let' s move on to the second habit,
find your ikigai. Habito two,find your ikigai. You' ve

(05:04):
ever wondered what your raison d'être is. That question, which may
seem overwhelming, is actually the keyto this second habit. Ikigai is not
the name of a new sushi dish, although it does come from Japan,
and Ikigaai is a Japanese concept thattranslates roughly as the reason for being or

(05:27):
the reason you wake up every morning. It' s that sweet spot,
where what you love in, whatyou' re good, what the world
needs and what they can pay youfor, they intercept. But why is
it so important, as it turnsout that having a purpose not only makes
you happier, but can also addyears to your life. A study by

(05:51):
the University of Rushin Chicago found thatpeople with a strong sense of purpose or
n n n n NS were fifteenpercent less likely to die prematurely. Now
before you panic, thinking that youneed to discover the meaning of life before

(06:12):
dinner, breathe in finding your quigaand it doesn' t have to be
complicated. In fact, he's probably already there waiting to be discovered.
I propose a quick exercise. Takea sheet of paper and draw four
overlapping circles as the Olympic rings,but with one less. In each circle

(06:34):
write one what you love to do, two in what you are good,
three what the world needs four,so they can pay you. Now pause
the episode and come back when you' re done. I' ll wait
for you here smart cool now lookwhere these circles cross. That intersection could

(06:59):
be your wikigai. Maybe you'll find you love cooking You' re
good at it. The world needshealthy food and you can make money from
it. Buon. You' vefound a clue to your ikigai, but
don' t worry if you don' t find it right away. The
ikigai is not something you discover overnight. It' s more like a plant

(07:24):
you grow over time. Sometimes youjust need to start doing things you like
and see where they' re takingyou. Okinawa residents, those teachers of
longevity, have a hikigai that goesbeyond work for some may be taking care
of their grandchildren, for others practicinga traditional art. The important thing is

(07:50):
that it gives them a reason toget up every morning with enthusiasm. And
here comes the best. Your Ikigaican change time. You' re not
tied to one thing forever. Asyou grow and change, your purpose can
evolve with you. It' slike having multiple seasons in the series of

(08:13):
your life, each with its ownexciting theme, so the next time you
find yourself stuck in the routine,ask yourself what excites me, what makes
me miss the notion of time.These questions could be the first step towards
your Ikigai. Remember, it's not about finding the greatest or most

(08:37):
impressive purpose. It' s aboutfinding something that makes you feel alive and
useful. It can be as simpleas making someone smile every day or as
complex as solving climate change. Theimportant thing is to motivate you. Now
we' ll tackle the third habit, reduce stress. Habits reduce stress.

(09:01):
You' ve ever felt your headis about to burst out of stress.
Take it easy. You' renot just stress. It' s like
that awkward guest who arrives unannounced andstays longer than he should. But if
I told you there' s away to show him the exit door,

(09:22):
yeah, I know what you're thinking. Easier to say than to
do. But don' t worry. We' re not going to suggest
that you move to a cave inthe Himalayas, although let' s admit
it sometimes sounds tempting. Chronic stressis like a silent thief who steals years
of life from us. Studies haveshown that prolonged stress can shorten the telomeres

(09:46):
of those tiny caps at the endsof our chromosomes that protect our adn.
When telomeres shorten, our cells growolder faster. It' s like stress
puts the accelerator on our biological clock. But not everything is lost. Blue
areas, those places in the worldwhere people live longer and with better health,

(10:11):
have some tricks up their sleeves tokeep stress at bay and do not
involve taking permanent vacations on a tropicalbeach, although it is also not a
bad idea. In Okinawa, forexample, they practice something called Taichi or
Kigong. Imagine slow and fluid movementsthat look like a ball in the Chamber.

(10:35):
Slow may seem funny at first,but it is incredibly effective in calming
the mind and relaxing the body.On the island of Icaria, in Greece
they have an even more surprising technique, the nap. Yes, you read
well. Sleeping a little nap afterlunch is not only acceptable, it is

(10:58):
almost obligatory. It' s likethey have a built- in reset button
in their day now before you startplanning to move to Greece isn' t
a bad idea. Let me sharesome techniques that you can apply without packing.
One conscious breath. Take a fewminutes each day to focus on your

(11:24):
breathing. Inhale deeply through the nose, counting to four, keep the air
for four seconds, and slowly exhalethrough the mouth, counting to eight.
It' s like giving your nervoussystem a massage. Two connect with nature.
Spend time outdoors, walk, barefooton the lawn embraces a tree if

(11:48):
you dare. Yeah, it soundslike hippie cliché, but it works.
Nature has an amazing soothing effect onour brain. Three practices. Gratitude before
sleep, think of three things you' re grateful for That day can be
as simple as coffee was delicious thismorning. It' s like putting pink

(12:13):
glasses on your mind four disconnect,turn off your electronic devices at least an
hour before bedtime. Social media willbe there tomorrow. I promise you remember
to reduce stress. It' snot about eliminating all the problems in your

(12:33):
life. I wish it were thateasy. It' s about changing your
relationship with them. It' slike learning how to surf instead of fighting
the waves and who knows. Perhapsover time you become quite an expert by
raffling the waves of stress habit fourthe rule of eighty percent. This concept

(12:56):
I have known in Okinawa as jarahachibu. It' s so simple you
could start practicing it from your nextmeal. But what exactly does it mean?
Imagine your stomach is like a gastank. The Ocinaguenses, those teachers
of longevity, have the habit offilling their tank only up to eighty percent.

(13:20):
That is, they stop eating whenthey feel they are satisfied but not
completely filled. Now, before youstart calculating percentages on your plate, let
me explain why this is so important. Turns out it takes our body about
20 minutes to send the satiety signalto the brain when we eat until we

(13:45):
feel full. Actually, we areexceeding our needs, but what benefits this
has. Well, eating less notonly helps maintain a healthy weight, but
also reduces stress in our digestive system. It' s like giving your body
a break so that it can concentrateon other important tasks, such as repairing

(14:13):
cells and fighting aging. Studies haveshown that moderate heat restriction can increase longevity
and reduce the risk of disease.It is as if by eating less we
give our body the opportunity to functionmore efficiently. Now, implementing this rule

(14:33):
doesn' t have to be complicated. Here are some practical tricks. You
use smaller dishes. It' sa visual trick, but it works a
small full plate will give you thefeeling of eating more two, eating slower,
enjoying each bite, chewing well andpausing between bites. This will give

(14:58):
you time to recognize when you aresatisfied. Three drinks water before meals.
A glass of water about 30 minutesbefore you eat can help you feel fuller.
With less food. Four listen toyour body, learn to recognize the
difference between being satisfied and being full. Satisfaction is that point where you'

(15:24):
re no longer hungry. But youcould eat more if you wanted five meals
without distractions, turn off the TeVleave the phone and focus on your food,
you' ll be more aware ofhow much you eat and enjoy more
remember. It' s not aboutbeing hungry. The idea is to eat
enough to nourish you and feel satisfied, but not to the point of feeling

(15:50):
uncomfortable or too full. And here' s a funny fact. In ancient
Rome there was the figure of thewhisperer. His job was to stand behind
the diners at the banquets and whisperto them not to eat too much.
Imagine having someone constantly reminding you notto overdo it. Luckily, you don

(16:15):
' t need a whisperer to practicethe chibuo pitcher. With a little attention
and practice you can turn this habitinto a natural part of your daily routine
and who knows you might find thateating less makes you feel lighter, more
energetic and in the long term,healthier. Before we move on to the

(16:37):
fifth habit. If you are likingthe episode, don' t forget to
hit the button I like to subscribeto the podcast and click on the bell
so that you don' t missfuture episodes and if you enjoy this type
of content. As much as Icomment, I love knowledge and write your
age, let' s keep learningtogether and improving our lives. Habito Five,

(17:03):
Meditation. Yeah, I know whatyou' re thinking. Meditation is
not just for monks and hippies,but let me tell you that this habit
is more powerful than a double coffeeMonday morning. Meditation is like a gym
for you. Mind imagine being ableto train your brain to stop spinning like

(17:26):
a hamster on your wheel. Itsounds true, for that is exactly what
meditation does. And best of all, you don' t need special equipment
or an expensive subscription. Just youyour breath and a few minutes a day,
but don' t panic. Youdon' t need to become a

(17:48):
Tibetan monk or shave your head justa few minutes a day to calm that
mind of yours that sometimes looks likea monkey with maracas. You imagine being
able to turn off that mental chatterthat doesn' t leave you alone.
Well, meditation is like the silencebutton for that inner noise. And before
you think this is too newage foryou let me tell you a secret.

(18:15):
Some of the most successful people inthe world practice meditation. You knew that
even Steve Jobs himself meditated yes,the genius behind Apple, found time in
his busy schedule to sit down andjust breathe and look how far he got
with his manzanitas. But Steve Jobsisn' t the only opra. Winfrey,

(18:38):
Hugh Jackman and even sportsmen like CobyBriant have attributed part of their success
to regular meditation practice. Coincidence,I don' t think so. Now
I know what you' re thinking, but I don' t have time
to sit down and do nothing.Well, and if I told you that
with just five minutes a day youcould start seeing results. You heard right,

(19:03):
five minutes. That' s lesstime than you spend on instagram while
you' re in the bathroom.Don' t play innocent. We all
do. Meditation doesn' t justhelp you relax. It also improves your
concentration, reduces stress, and,according to some studies, may even help

(19:26):
you sleep better. It' slike a multivitamin for your brain, but
without the disgusting taste and best ofall, you can start today. You
don' t need a fancy,not a special cushion, not even a
quiet place. You can meditate onthe bus, on your desk, or

(19:48):
even while waiting for your coffee tocool a little so you don' t
burn your tongue again. So here' s a challenge for you. Tomorrow,
when you wake up before you grabyour phone and so dive into the
chaos of the day, take fiveminutes sit down, comfortably close your eyes
and just focus on your breathing.Inhale, exhale. That' s all.

(20:12):
If your mind starts to wander andyou will believe me, just focus
on your breathing again. Sounds easy. Well, I' m warning you,
it can be a little frustrating atfirst. Your Mind will try to
convince you that you have a thousandmore important things to do, but resist.

(20:33):
In time. I promise it'll get easier. Habits six.
Sleep well. You have ever thoughtthat the key to living more could be
hidden under your sheets welcome to thewonderful world of restful sleep. We are
not talking about turning you into thesleeping beauty, but it almost turns out

(20:57):
that the centennials of the blue zoneshave not been revealed watching series until late
in the morning. They understand thata good rest is as important as a
good diet, but why it isso crucial to sleep well, because imagine
that your body is like a factory. During the day everything works, every

(21:21):
machine, but at night it iswhen maintenance is done. If you don
' t give enough time for thisprocess, it' s like you'
re driving a car without ever changingthe oil the result of a mechanical disaster
or, in our case, abiological disaster. The famous psychologist William James

(21:44):
once said the art of being wiseis the art of knowing what to overlook
and it turns out that spending thenight awake. It' s definitely something
we should overlook. But how canwe improve our sleep without resorting to counting
sheep? All night. Here aresome tricks that even morpheo would approve.

(22:08):
One sets a sleep schedule. Yourbody loves routine, lie down and get
up at the same time every day, even on weekends. Yeah, I
know it sounds boring, but yourbody will thank you. Two. Create
a nocturnal ritual, it can bereading a book meditating or even doing gentle

(22:33):
stretching. It' s like givingyour brain a sign it' s bedtime,
buddy three, turns your bedroom intoa cool, quiet dark cave.
If you can make your room lookmore like a bear cave than a nightclub.
You' re on the right track. Four. Avoid screens before bedtime.

(22:56):
The blue light from electronic devices islike a coffee for your brain,
unless you want your brain to partyall night. Turn off those five devices,
be careful with the naps. Ashort nap can be refreshing, but
if you spend it is like stealinghours at night, keep your naps below

(23:18):
30 minutes. Remember to sleep wellis not a luxury, it is a
necessity. So the next time someonetells you that you' re wasting your
time sleeping, you can answer thatyou' re investing in your longevity.
Who knew being lazy could be sohealthy. Habit seven. Plant- based

(23:48):
diet. No. We' renot talking about turning you into a giant
rabbit, but about learning from ourfriends in the blue areas who seem to
have discovered the secret to making funof time. In these regions of the
world, where people live more andbetter, the typical dish looks more like

(24:11):
a vegetable rainbow than a carnivorous feastcoincidence. I don' t think so.
Studies have shown that a plant-rich diet can reduce the risk of
chronic diseases and increase longevity. It' s like every vegetable bite is a
little shield against aging, but don' t panic. We' re not

(24:37):
suggesting you become a broccoli hermit.The key is balance. The inhabitants of
the blue zones follow a diet thatis approximately ninety- five percent vegetable,
the other five percent. Well,let' s say it' s to
keep sanity and maybe enjoy an occasionalbarbecue. Now, before you start thinking

(25:00):
that this sounds more boring than adocumentary marathon about painting drying, let me
tell you something interesting. You knewthat the Greek philosopher Pythagoras, besides being
a genius of mathematics, was afervent advocate of vegetarian diet. Yeah,

(25:21):
the same guy who made you sufferin school with his theorem. He also
believed that eating meat clouded the mind. Maybe there' s the secret to
his brilliance, but let' sgo back to the present. Adding more
plants to your diet doesn' thave to be a herculia task. Here
are some ideas so simple that evenyour cactus could follow them. One.

(25:45):
Start with Monday without meat, oneday a week that your meals are 100
% vegetables. It' s likea mini vacation for your digestive system.
Two tries to add an extra vegetableto each meal. Three change your snacks,
change your chips for smoke with carrotsticks, your palate and your waist

(26:08):
will thank you. Four experiment withvegetable milks. There are so many options
you could make an advent calendar withthem. Five adopts the philosophy of the
colorful dish. The more colors yourdish has the more nutrients. You'

(26:30):
ll be consuming. It' slike painting a painting, but edible remembers
it' s not about being perfect, but about making small changes that add
up. As the Stoic philosopher Epictesaid, it is not the things that
disturb us, but our opinion ofthem. So, instead of seeing the
vegetables as a punishment, what ifwe see them, as a ticket to

(26:53):
a longer and healthier life. Sonext time you' re at the supermarket,
take a walk around the fruit andvegetable section. Who knows you could
find your next source of superpowers hiddenbetween spinach and tomatoes. Habito eight wine

(27:17):
and friends in the blue zones,those regions of the world where people seem
to have discovered the source of youth. Wine is not just a drink.
It is part of a social rituala ritual that, surprisingly, might be
adding years to their lives. Butbefore you run to open that bottle you

(27:38):
' ve been saving, let's explore why it turns out that moderate
consumption of wine, especially red,can have health benefits. Antioxidants present in
wine, such as beratrol, havebeen associated with improved cardiovascular health and longer
lifespan. However, the key wordhere is moderate. We' re talking

(28:07):
about one or two drinks a day, not emptying the cellar every night,
as Celso the father of toxicology said. The dose makes the poison. In
other words, the difference between aremedy and a poison is in quantity,
but wine is only half the equation. The other half and perhaps the most

(28:30):
important are social connections. In theblue zones, wine is not drunk alone
in front of the TV, itis enjoyed in company, as part of
a shared meal or an animated conversationwith friends and family You know that having
strong social connections can be as beneficialto your health as quitting smoking. Studies

(28:55):
have shown that people with strong socialrelationships are fifty percent more likely to live
longer than those with weak relationships.It' s like every shared laugh,
every story told, every moment ofconnection, is a small deposit in your

(29:18):
longevity savings account. So how canwe incorporate this habit into our lives in
a healthy way? Here are someideas one regular organized with friends or family
do not have to be elaborated.The important thing is the company. Two
join a dance club or any groupthat shares your interests. It' s

(29:45):
a great way to meet new peopleand keep your mind active. Three,
if you decide to drink wine,do it with food and in good company.
Enjoy the taste and conversation, notthe effect of alcohol. Four,
practice the art of tabletop. Staya while longer at the table after eating,

(30:06):
chatting and enjoying the company. Five, if you don' t drink
alcohol, don' t worry.The important thing is the social connection.
Not wine itself, a tea,a must or a sumo can fulfill the
same social function. Remember, itis not about turning each encounter into a

(30:26):
party, but about cultivating meaningful connectionsand enjoying the small pleasures of life in
good company. So the next timeyou meet a glass of wine in your
hand surrounded by friends, remember thatyou might be participating in one of mankind
' s oldest and healthiest rituals.Who would say that such a pleasurable thing

(30:52):
could also be so good for youhabit nine the practice of generosity. You
' ve ever thought that giving couldbe the key to receiving more from life.
No. We' re not talkingabout emptying your wallet in every corner,
we' re talking about something muchdeeper and more transformative. The ancient

(31:17):
Stoics, those bearded philosophers who seemedto have an answer for everything already knew.
Marco Aurelio, the Emperor philosopher,wrote what is not good for the
hive, is not good for thebee. In other words, what you
give to others you give to yourself, but not only philosophers say it.

(31:41):
Modern science agrees. A study bythe University of California found that people who
practice generosity regularly have lower levels ofcortisol. Stress hormone. It' s
like every act of kindness is alittle more healthy for your nervous system.
Now, before you start thinking youneed to be Bill Gates to be generous,

(32:07):
let me tell you a secret.Generosity is not measured in dollars,
but in intent. It can beas simple as giving away a smile.
Yeah, even with a mask.You can see in your eyes, help
a neighbor with his purchases, orjust listen to a friend who needs it.

(32:29):
And if I told you to begenerous, I could make you richer.
No. I haven' t lostmy mind. A study from Notre
Dame University found that generous people tendto be more successful in their careers.
It' s like the universe hasa system of financial karma. So you

(32:52):
' re ready to put this revolutionaryhabit into practice. Remember, it'
s not about how much you give, it' s about the intention behind
your actions. And who knows maybeyou' ll find that real wealth isn
' t in your bank account,but in the smiles you bring and the

(33:14):
lives you touch. I have tenreadings. Yes, as a child,
that seemed like punishment to you.Now it could be your ticket to immortality.
Well, it almost turns out thatlibrary mice have an advantage over the
rest of us. Recent studies haveshown that adults who regularly read live on

(33:38):
average two years longer than adults whodo not read two years. Imagine everything
you could do with that extra time. You could finally learn to juggle or
watch all the seasons of that seriesthat you' ve been putting off.
But reading not only lengthens your life, it also enriches it. As the

(34:02):
Great George Luis Borges said. Ialways imagined paradise would be some kind of
library and I wasn' t wrongto read how traveling without moving from the
couch is living a thousand lives inone. Now don' t be scared,
you don' t have to becomea scholar overnight. Starting is as

(34:22):
easy as opening a book. Youremember that book you used as paperweights.
Yeah, that one. It's time to shake the dust and give
it a chance. And if youthink you don' t have time to
read, think twice about it,Warren Buffett, one of the world'

(34:45):
s most successful investors, devotes eightypercent of his day to reading if he
can do it while running a financialempire. You can do it between episodes
of your favorite series. Reading isn' t just a hobby, it'
s a workout for your brain,but it' s like going to the
gym. But instead of lifting weights, you' re raising ideas. And

(35:06):
the best thing is that you don' t need sportswear or a expensive subscription.
So you know, if you wantto live longer and better add reading
to your daily routine it starts withjust fifteen minutes a day. It can
be before you sleep during your tripto work or while you wait for your

(35:27):
food to cook slowly. You willnotice how your mind expands your vocabulary improves
and who knows. Maybe you'll even become the soul of the holidays,
with all the interesting stories you'll have to tell. Remember every
page you read is one step furtherto a longer and fuller life. As

(35:49):
the philosopher Seneca once said, readingfeeds the soul. So what do you
expect next chapter of your life.He' s literally waiting for you on
the pages of a good habit elevenbook leaving your Komfort area. Imagine your

(36:13):
comfort zone as a comfortable and cozybubble sounds good, right, but here
' s the trick. Inside thatbubble there' s no growth. It
' s like trying to make muscleswithout lifting weights. Spoiler alert doesn'
t work. The stoic philosopher Senecaonce said we do not dare many things

(36:35):
because they are difficult. But they' re hard because we don' t
dare make them boom. There youhave it the secret to overcoming fear is
to face it. It' slike when you were a kid you were
afraid of the monster in the closetuntil your mom opened it up and it
turned out to be just a bunchof wrinkled clothes. But don' t

(36:57):
worry. We' re not talkingabout throwing you off a plane unless you
want to. Of course, westart with small steps that if today you
try that exotic dish that you've always wanted to try or better yet
what if you talk to that neighboryou always come across but never greeted who

(37:19):
knows, it could be the beginningof a great friendship, or at least
you' ll have a funny storyto tell. Psychology tells us that every
time we do something that scares usa little bit, our brain releases dopamine.
It' s like a mini-adrenaline, but without having to run

(37:39):
for your bear life. And thebest thing is that with every little challenge
you overcome, your trust grows.It' s like leveling up in a
video game, but in real life. A study from the University of Texas
found that people who regularly leave theircomfort zone report higher levels of satisfaction in

(38:01):
life you see science supports what weare saying. It' s not just
motivational talk, it' s pure, hard biology. So the next time
you find yourself hesitant to do somethingnew, remember the words of the great
philosopher Nike Jas Duet Or as yourgrandmother would say, the one who does

(38:24):
not risk, does not win andif everything goes wrong, well, at
least you will have a good anecdoteto tell at the next family meeting.
Remember, life starts at the endof your comfort zone, so go out
there and do something that scares youa little bit every day who knows.

(38:45):
You could discover a new talent,make a new friend or just realize that
you are braver than you thought andthat, my friend, is worth more
than all the gold in the worldhabit twelve disconnect from technology. You'

(39:05):
ve ever felt that your phone islike a magnet and you' re a
piece of metal. Yeah, Iknow what you' re thinking about how
I' m going to survive withoutmy precious smartphone, but calmly, I
' m not asking you to throwit out the window, although the idea
is tempting, really look at eventhe great thinkers of history understood the importance

(39:32):
of disconnecting and that they didn't have to deal with Instagram notifications every
five minutes. The Roman philosopher Cenecasaid we should give rest to our minds
so that they can come back strongerto think and believe your mind. He
' ll thank you. Now Iconfess something to you I can' t

(39:54):
completely disconnect these episodes that I doon my podcast to help you. They
require technology and I' m happyto do it, but I' m
telling you a secret. Those dayson the beach with friends or families,
without looking at their phones, arelike an oasis in the digital desert.
They make you remember that there isa world beyond the screen and it'

(40:15):
s great. Okay, but whatdo modern experts say? A study from
the University of California found that justby being close to your phone, even
if it' s off, itreduces your cognitive ability. It' s
like your brain is in standby callmode constantly. You imagine living like this.

(40:42):
It' s like having a verynoisy roommate, but in your head,
then how we started disconnecting. Don' t be scared, you don
' t have to become a technologicalhermit of the night. In the morning
it starts with small steps. What' s up. If during meals you
leave the phone in another room ortry to have a digital curfew an hour

(41:07):
before sleeping your sleep will improve andwho knows you could even rediscover the pleasure
of reading a paper book and ifyou need extra motivation think about this.
The psychologist ada Malter says that thetime we spend on screens is directly related

(41:30):
to our unhappiness. You want tobe happier. You know what to do.
Now let' s go with thelast habit of laughing sometime You'
ve wondered why children laugh about threehundred times a day, while adults barely
get to twenty. We seem tohave forgotten the art of laughing. You

(41:53):
don' t think, well,get ready, because our last habit is
just that to laugh. Yeah,you heard right. Laugh isn' t
just a fun thing. It's a powerful tool for your well-
being. You knew the epicte philosopheronce said if you want to be happy,

(42:14):
be good. I' d addif you want to be happy,
laugh, but don' t believeme. Only to me does science support
this. Studies have shown that laughterreduces stress, improves the immune system,
and can even relieve pain. It' s like a gym for your soul,

(42:36):
but without sweat and holes. Sohere' s a challenge. Try
to find something funny in your dayto day. Maybe you do that dog
with a weird hairstyle you saw onthe street, or maybe it' s
the face you put on when youtry to open a particularly stubborn pickle jar.
Humor is everywhere. Just look forit and if everything else fails,

(43:01):
you can always resort to one ofmy bad jokes. Why the divers throw
themselves back into the water, becauseif they pulled forward, they would fall
into the ship. My jokes aregetting worse. I know, well,
that now you might think that allthese habits are like separate ingredients in your

(43:24):
kitchen. But magic happens when youcombine them. It' s like making
a secret recipe for longevity. Therestful sleep gives you energy to maintain your
routine, a stable routine gives youroom for play and laughter laughing and playing
helps you find your purpose and havinga purpose motivates you to slow down and

(43:47):
enjoy the journey. These habits reinforceeach other as the musicians of an orchestra.
Each has its own role, buttogether they create a symphony of well
- being. The end result ismore than the sum of its parts,
a longer, happier and fuller life. So the next time you are tempted

(44:12):
to stay up late, skip yourroutine or take life too seriously, remember
that these habits are not strict rules, but invitations to live in a way
that has worked for generations in theblue zones. Ready. To incorporate these
secrets into your life. You don' t have to do it all at

(44:35):
once. Start with small steps,maybe today you decide to lie down half
an hour earlier or spend five minuteslaughing with a friend remember the road to
a longer and happier life is nota race, it is a dance and
now you have all the steps todance it your way. If you'

(44:58):
ve come this far, that's it is or write the comments long
and happy life so that you knowwho are the victors who came to the
end of the episode. I'm looking forward to hearing your triumph stories,
so give the episode a like,subscribe and activate notifications before I say

(45:21):
goodbye. I want to thank youfor the constant support you give to the
podcast and also thank you for yourcomments full of gratitude and love. I
read them all. I hope tocontinue to create more content like this in
the future. If you want tosupport these episodes, you can subscribe and

(45:42):
enjoy the benefits a strong hug