09/02/2025
What if I told you small, boring basics beat flashy biohacks?
👉🏻A large UK wearables study (59,078 adults, ~8 years) linked tiny, combined upgrades in sleep + movement + diet with meaningful drops in all-cause mortality—about ~10% with a modest combo, and ~50% when you stack a bit more. Not one magic habit… the combo.
Start here (this week):
• Sleep: lights out 15 min earlier
• Move: 2-minute brisk burst after meals
• Food: add a veg; swap one ultra-processed item
Next level (the study’s model tied this combo to ~50% lower risk):
• Sleep: average +75 min/day (e.g., +45 min earlier bedtime + +30 min later wake-up most days)
• Move: ~12.5 min/day moderate-to-vigorous effort (power walk, stairs, short intervals)
• Food: +25 diet-quality points (think 2–3 extra servings of plants/day, swap processed meats & sugary drinks for fish/beans/whole grains, cook with olive/avocado oil)
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Note: findings are associations from a UK cohort with device-measured sleep/activity—always personalize with your clinician.
