The health impact of a behavior depends on the energy behind it; for example, drinking wine for social connection in Blue Zones is different from drinking it to soothe loneliness.

The most reliable way to trigger a new habit is to attach it to an existing one you already do automatically, like doing a five-minute workout while your morning coffee brews.

To avoid the downstream health effects of stress, reframe a negative interaction by inventing a story that makes the other person a hero, such as a driver cutting you off because they are rushing to an emergency.

You are only as strong as your weakest link, so focus on improving your weakest of the four health pillars—food, movement, sleep, or relaxation—for the greatest overall benefit.

We fall to the level of our systems, not rise to the level of our goals, because motivation and willpower are finite resources that will eventually run out.

Instead of asking which expert to trust when faced with conflicting advice, a more important question to ask is, 'Why do I no longer trust myself?'.