This Is How You Slowly Stop Being Yourself
Rangan Chatterjee
14 nov 2025
Mindsip insights from this episode:
Incorporate joy to alleviate chronic illness symptoms
A patient with Crohn's disease reduced her symptoms by over 50% by adding joyful activities like a daily 15-minute walk and a weekly salsa class.
Increase daily steps to cut all-cause mortality by 65%
Increasing your daily steps from 4,000 to 12,000 is associated with a 65% reduction in all-cause mortality.
Prioritize sleep in midlife to reduce Alzheimer's risk
Emerging evidence from neuroscientists suggests that sleep deprivation in midlife is highly predictive of developing Alzheimer's disease in the future.
Incorporate fast-twitch movements to combat aging effects
As we age, our bodies lose speed first, then strength, and then size, highlighting the need for fast-twitch movements like jumping or sprinting.
Increase daily movement as you age
Contrary to the popular narrative of taking it easier, you should increase how much you move every day as you get older.
Implement no junk food rule to protect willpower
A simple but game-changing rule is to not bring any food into your house that you don't want to eat, which preserves your willpower for when you're tired or stressed.
Implement a 12-hour eating window for better health
A simple and effective rule for most people is to eat all of your food within a 12-hour window, such as from 8 am to 8 pm.
Reframe mindset: not exercising is devastating for health
It's more accurate to reframe the common wisdom from 'exercise is good for us' to 'not exercising is devastating' because humans evolved to move.
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