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The Three Power Laws of Health
Hi Friend,
Today is World Health Day.
I want to share something simple, but powerful: the 3 Power Laws of health.
If you do these three things, you will:
Have more energy.
Think more clearly.
Sleep better.
Let’s begin.
Power Law 1: Sleep
Reframe your identity.
You are no longer someone who tries to get better sleep.
You are a professional sleeper.
That means you don’t sleep when it’s convenient. You don’t sleep after your show ends, or after finishing up some late-night emails, or after one more scroll through social media.
Treat sleep as a craft, something you continually improve. It’s the foundation of every other part of your life. If you get your sleep right, everything else becomes easier.
Here are 5 things to do immediately:
1. Eat earlier. Eat lighter.
If your bedtime is 10 p.m., have your last meal by 8 p.m. Then push it to 7. Then try 6. Then 5.
Find what works for you.
You will quickly learn: the earlier and lighter you eat, the better you'll sleep.
2. Build a wind-down routine.
Your body can’t go from hyper-focused work or buzzing social energy straight into sleep mode. It needs a transitional wind down phase.
One hour before bed, shift your state. Screens off. No scrolling.
Turn to breathwork, meditation, reading, stretching, or a walk. You’re sending your nervous system a signal: it’s time to slow down.
3. Adjust your lighting.
Bright white lights signal alertness.
If you want to fall asleep fast, switch to red light in the evening.
I’ve replaced lamps in my house with red bulbs. They’re incredibly effective. The mood calms. Everyone winds down.
4. Stick to your bedtime.
Routine is everything.
If your bedtime is 10 p.m., aim to go to bed within 30 minutes of that every night.
Deviate, and your body gets confused. Sleep quality suffers.
Even with the same number of hours, inconsistent timing reduces sleep efficiency and recovery.
5. Avoid stimulants.
This one is obvious but easy to overlook.
If you're going to bed at 10 p.m., be mindful of your caffeine intake. Caffeine has a half-life of ~6 hours. A cup of coffee at 4 pm means that half a cup of coffee is in your system at 10 pm. Don’t let a badly timed coffee ruin your night.
Power Law 2: Exercise
When you sleep well, you feel well.
When you feel well, you move well.
And when you move, you feel even better.
That’s the loop we’re building.
Start here:
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Move your body for 30 minutes a day. This could be walking, running, swimming, strength training, biking. Anything that gets your heart rate up.
-
Break up your day with movement. Every 20 - 30 minutes, get up. I do this constantly: stretch, take a few steps, reset.
Moving your body throughout the day is just as important as your structured workouts.
From here, you can go deeper. There’s an infinite rabbit hole of protocols, programs, and progressions.
But the basics are the basics:
Be active every day. Move every hour or so.
Your body craves movement. Give it what it needs.
Power Law 3: Diet
Now, this one’s complicated. Because food is emotional.
We use it to self-soothe.
We use it to celebrate.
We use it when we feel stuck.
I know this firsthand. I was trapped. If you're struggling here, I see you.
That’s why diet is Power Law #3, not #1. When you're well-rested and moving, you naturally want to eat better.
If you're sleep-deprived and sedentary, your cravings take over.
So here’s the truth:
1. Never rely on willpower.
If there’s a time of day you always cave, for example, 7 p.m. that may include cookies or other late-night snacks, you can use a system for strength instead of willpower.
Don’t wait until you're in the danger zone to decide. Decide ahead of time.
You’re someone who doesn’t eat cookies at 7 p.m. Period. Make it a rule. Not a debate.
2. Fire your worst self.
For me, it was Evening Bryan.
From 5 p.m. to 10 p.m., he was guaranteed to overeat. Every single day.
So I fired him.
I made a rule: no food after 5 p.m.
It wasn’t about self-control. It was about self-preservation.
You might not need that exact rule. But you probably know which version of you needs to be fired.
3. Eat the Don’t Die Food Guide..
Healthy fats. Quality proteins. Lots of plants.
It’s not about being perfect. It’s about being directionally correct, consistently.
Follow the Don’t Die Food Guide here.
4. Avoid the obvious traps.
Too much sugar. Too much alcohol. Smoking. You know what they are.
You don’t need me to tell you. But you do need to decide where your standards are. And stick to them.
We live in a world where personal health is insanely hard. I know; I’ve felt hopeless and helpless too.
But now, I have systems.
If you’re reading this right now, eating junk food, feeling off track, that’s okay.
You’re here. You’re trying. That’s what matters.
We’re building a community for a new societal norm of health.
Where being healthy is normal.
Where we support each other in the micro-moments.
So when you’re about to give in, don’t just think about yourself.
Do it for everyone else.
Because when you make the right choice, others will too. And when you cave, we all feel it.
Final word:
You don’t need to be perfect. You need to be committed.
These 3 Power Laws are your foundation.
Master them, and you’ll become the happiest, healthiest version of yourself.
Then we can start playing with all the cool stuff on top.
But first:
Don’t do it. I’m telling you. Don’t cave. Not tonight.
Be well,
Bryan
