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

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You' ve ever wondered why some
people get to be a hundred years old

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with a smile on their face,
while others just get to sixty complaining about

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everything, the answer is in their
daily habits. Today I' m going

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to reveal thirteen habits that could add
decades to your life. You knew that

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in Okinawa, Japan, there are
more centennials per hundred zero inhabitants than anywhere

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else in the world. It'
s not a coincidence. Their secrets are

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in these thirteen habits and don'
t worry. You don' t have

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to move to a Japanese island to
benefit from these secrets. We' re

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not talking about eating broccoli three times
a day or exercising until you faint.

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These are simple habits that anyone can
incorporate inspired in the blue zone of the

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world. Those places where people live
more and better. The last habit is

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going to surprise you so much that
you want to start practicing it right away.

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Then you' re ready to figure
out how to live a long and

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happy life before you start. If
you find value in these episodes, please

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subscribe and click the bell to stay
updated. Let' s start habit a

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natural movement. Have you ever thought
that to be fit you need hours in

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the gym or run marathons get ready
for a surprise that will change your thinking.

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Let' s talk about the natural
movement. Yeah, it' s

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that simple. Centenarians in Okinawa do
not have gym memberships, but they are

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in better shape than many young people
in the city. His secret is constantly

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moving throughout the day. Imagine that
your body is like a car. If

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you leave it parked too long,
it rusts, but if you use it

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regularly, even for short journeys,
it stays in good condition. That'

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s how our body works. Okinahüenses
incorporate movement into their daily lives in incredibly

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simple ways, cultivate their own gardens, walk to run errands, and some

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even practice taichí in parks. You
don' t need to do anything extravagant,

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just stay active. You knew that
just getting out of your chair every

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hour can increase your life expectancy.
A study by the University of California found

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that people who move frequently during the
day have a lower risk of premature death.

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Who would have thought that such a
simple thing could have such a big

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impact. But don' t worry. We' re not saying you need

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to turn your office into a gym. Small changes can make a big difference.

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Try these ideas. You park your
car a little further from your destination

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and walk the rest. Two use
the stairs instead of the elevator, three

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dance while doing home chores, four
have phone calls standing or walking, five

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play with your children or pets in
the park. The trick is to make

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movement a natural part of your day, not one more task on your dependent

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list. It' s like adding
spices to your food. A little here

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and there improves all the flavor of
your life and here is the best.

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Natural movement benefits not only your body, but also your mind. Studies have

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shown that regular exercise can improve your
mood, reduce stress, and even enhance

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your creativity. Who doesn' t
want to be happier and more creative,

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so the next time you feel guilty
about not going to the gym, remember

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that every step counts, every stretch, every spontaneous dance in your kitchen,

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every play session with your dog in
the park adds up to a longer and

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happier life. Natural movement is like
a long- term investment. Small daily

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deposits accumulate over time to give you
great benefits and the best thing is that

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you don' t need special equipment
or extraordinary skills, just your body and

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the will to stay active. Let' s move on to the second habit,

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find your ikigai. Habito two,
find your ikigai. You' ve

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ever wondered what your raison d'être is. That question, which may

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seem overwhelming, is actually the key
to this second habit. Ikigai is not

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the name of a new sushi dish, although it does come from Japan,

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and Ikigaai is a Japanese concept that
translates roughly as the reason for being or

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the reason you wake up every morning. It' s that sweet spot,

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where what you love in, what
you' re good, what the world

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needs and what they can pay you
for, they intercept. But why is

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it so important, as it turns
out that having a purpose not only makes

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you happier, but can also add
years to your life. A study by

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the University of Rushin Chicago found that
people with a strong sense of purpose or

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n n n n NS were fifteen
percent less likely to die prematurely. Now

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before you panic, thinking that you
need to discover the meaning of life before

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dinner, breathe in finding your quiga
and it doesn' t have to be

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complicated. In fact, he'
s probably already there waiting to be discovered.

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I propose a quick exercise. Take
a sheet of paper and draw four

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overlapping circles as the Olympic rings,
but with one less. In each circle

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write one what you love to do, two in what you are good,

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three what the world needs four,
so they can pay you. Now pause

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the episode and come back when you' re done. I' ll wait

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for you here smart cool now look
where these circles cross. That intersection could

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be your wikigai. Maybe you'
ll find you love cooking You' re

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good at it. The world needs
healthy food and you can make money from

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it. Buon. You' ve
found a clue to your ikigai, but

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don' t worry if you don' t find it right away. The

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ikigai is not something you discover overnight. It' s more like a plant

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you grow over time. Sometimes you
just need to start doing things you like

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and see where they' re taking
you. Okinawa residents, those teachers of

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longevity, have a hikigai that goes
beyond work for some may be taking care

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of their grandchildren, for others practicing
a traditional art. The important thing is

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that it gives them a reason to
get up every morning with enthusiasm. And

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here comes the best. Your Ikigai
can change time. You' re not

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tied to one thing forever. As
you grow and change, your purpose can

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evolve with you. It' s
like having multiple seasons in the series of

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your life, each with its own
exciting theme, so the next time you

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find yourself stuck in the routine,
ask yourself what excites me, what makes

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me miss the notion of time.
These questions could be the first step towards

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your Ikigai. Remember, it'
s not about finding the greatest or most

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impressive purpose. It' s about
finding something that makes you feel alive and

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useful. It can be as simple
as making someone smile every day or as

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complex as solving climate change. The
important thing is to motivate you. Now

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we' ll tackle the third habit, reduce stress. Habits reduce stress.

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You' ve ever felt your head
is about to burst out of stress.

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Take it easy. You' re
not just stress. It' s like

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that awkward guest who arrives unannounced and
stays longer than he should. But if

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I told you there' s a
way to show him the exit door,

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yeah, I know what you'
re thinking. Easier to say than to

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do. But don' t worry. We' re not going to suggest

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that you move to a cave in
the Himalayas, although let' s admit

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it sometimes sounds tempting. Chronic stress
is like a silent thief who steals years

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of life from us. Studies have
shown that prolonged stress can shorten the telomeres

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of those tiny caps at the ends
of our chromosomes that protect our adn.

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When telomeres shorten, our cells grow
older faster. It' s like stress

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puts the accelerator on our biological clock. But not everything is lost. Blue

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areas, those places in the world
where people live longer and with better health,

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have some tricks up their sleeves to
keep stress at bay and do not

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involve taking permanent vacations on a tropical
beach, although it is also not a

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bad idea. In Okinawa, for
example, they practice something called Taichi or

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Kigong. Imagine slow and fluid movements
that look like a ball in the Chamber.

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Slow may seem funny at first,
but it is incredibly effective in calming

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the mind and relaxing the body.
On the island of Icaria, in Greece

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they have an even more surprising technique, the nap. Yes, you read

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well. Sleeping a little nap after
lunch is not only acceptable, it is

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almost obligatory. It' s like
they have a built- in reset button

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in their day now before you start
planning to move to Greece isn' t

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a bad idea. Let me share
some techniques that you can apply without packing.

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One conscious breath. Take a few
minutes each day to focus on your

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breathing. Inhale deeply through the nose, counting to four, keep the air

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for four seconds, and slowly exhale
through the mouth, counting to eight.

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It' s like giving your nervous
system a massage. Two connect with nature.

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Spend time outdoors, walk, barefoot
on the lawn embraces a tree if

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you dare. Yeah, it sounds
like hippie cliché, but it works.

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Nature has an amazing soothing effect on
our brain. Three practices. Gratitude before

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sleep, think of three things you' re grateful for That day can be

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as simple as coffee was delicious this
morning. It' s like putting pink

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glasses on your mind four disconnect,
turn off your electronic devices at least an

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hour before bedtime. Social media will
be there tomorrow. I promise you remember

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to reduce stress. It' s
not about eliminating all the problems in your

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life. I wish it were that
easy. It' s about changing your

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relationship with them. It' s
like learning how to surf instead of fighting

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the waves and who knows. Perhaps
over time you become quite an expert by

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raffling the waves of stress habit four
the rule of eighty percent. This concept

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I have known in Okinawa as jara
hachibu. It' s so simple you

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could start practicing it from your next
meal. But what exactly does it mean?

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Imagine your stomach is like a gas
tank. The Ocinaguenses, those teachers

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of longevity, have the habit of
filling their tank only up to eighty percent.

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That is, they stop eating when
they feel they are satisfied but not

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completely filled. Now, before you
start calculating percentages on your plate, let

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me explain why this is so important. Turns out it takes our body about

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20 minutes to send the satiety signal
to the brain when we eat until we

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feel full. Actually, we are
exceeding our needs, but what benefits this

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has. Well, eating less not
only helps maintain a healthy weight, but

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also reduces stress in our digestive system. It' s like giving your body

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a break so that it can concentrate
on other important tasks, such as repairing

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cells and fighting aging. Studies have
shown that moderate heat restriction can increase longevity

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and reduce the risk of disease.
It is as if by eating less we

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give our body the opportunity to function
more efficiently. Now, implementing this rule

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doesn' t have to be complicated. Here are some practical tricks. You

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use smaller dishes. It' s
a visual trick, but it works a

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small full plate will give you the
feeling of eating more two, eating slower,

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enjoying each bite, chewing well and
pausing between bites. This will give

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you time to recognize when you are
satisfied. Three drinks water before meals.

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A glass of water about 30 minutes
before you eat can help you feel fuller.

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With less food. Four listen to
your body, learn to recognize the

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difference between being satisfied and being full. Satisfaction is that point where you'

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re no longer hungry. But you
could eat more if you wanted five meals

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without distractions, turn off the TeV
leave the phone and focus on your food,

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you' ll be more aware of
how much you eat and enjoy more

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remember. It' s not about
being hungry. The idea is to eat

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enough to nourish you and feel satisfied, but not to the point of feeling

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uncomfortable or too full. And here' s a funny fact. In ancient

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Rome there was the figure of the
whisperer. His job was to stand behind

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the diners at the banquets and whisper
to them not to eat too much.

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Imagine having someone constantly reminding you not
to overdo it. Luckily, you don

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' t need a whisperer to practice
the chibuo pitcher. With a little attention

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and practice you can turn this habit
into a natural part of your daily routine

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and who knows you might find that
eating less makes you feel lighter, more

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energetic and in the long term,
healthier. Before we move on to the

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fifth habit. If you are liking
the episode, don' t forget to

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hit the button I like to subscribe
to the podcast and click on the bell

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so that you don' t miss
future episodes and if you enjoy this type

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of content. As much as I
comment, I love knowledge and write your

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age, let' s keep learning
together and improving our lives. Habito Five,

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Meditation. Yeah, I know what
you' re thinking. Meditation is

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not just for monks and hippies,
but let me tell you that this habit

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is more powerful than a double coffee
Monday morning. Meditation is like a gym

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for you. Mind imagine being able
to train your brain to stop spinning like

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a hamster on your wheel. It
sounds true, for that is exactly what

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meditation does. And best of all, you don' t need special equipment

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or an expensive subscription. Just you
your breath and a few minutes a day,

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but don' t panic. You
don' t need to become a

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Tibetan monk or shave your head just
a few minutes a day to calm that

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mind of yours that sometimes looks like
a monkey with maracas. You imagine being

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able to turn off that mental chatter
that doesn' t leave you alone.

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Well, meditation is like the silence
button for that inner noise. And before

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you think this is too newage for
you let me tell you a secret.

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Some of the most successful people in
the world practice meditation. You knew that

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even Steve Jobs himself meditated yes,
the genius behind Apple, found time in

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his busy schedule to sit down and
just breathe and look how far he got

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with his manzanitas. But Steve Jobs
isn' t the only opra. Winfrey,

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Hugh Jackman and even sportsmen like Coby
Briant have attributed part of their success

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to regular meditation practice. Coincidence,
I don' t think so. Now

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I know what you' re thinking, but I don' t have time

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to sit down and do nothing.
Well, and if I told you that

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with just five minutes a day you
could start seeing results. You heard right,

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five minutes. That' s less
time than you spend on instagram while

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you' re in the bathroom.
Don' t play innocent. We all

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do. Meditation doesn' t just
help you relax. It also improves your

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concentration, reduces stress, and,
according to some studies, may even help

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you sleep better. It' s
like a multivitamin for your brain, but

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without the disgusting taste and best of
all, you can start today. You

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don' t need a fancy,
not a special cushion, not even a

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quiet place. You can meditate on
the bus, on your desk, or

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even while waiting for your coffee to
cool a little so you don' t

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burn your tongue again. So here' s a challenge for you. Tomorrow,

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when you wake up before you grab
your phone and so dive into the

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chaos of the day, take five
minutes sit down, comfortably close your eyes

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and just focus on your breathing.
Inhale, exhale. That' s all.

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If your mind starts to wander and
you will believe me, just focus

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on your breathing again. Sounds easy. Well, I' m warning you,

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it can be a little frustrating at
first. Your Mind will try to

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convince you that you have a thousand
more important things to do, but resist.

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In time. I promise it'
ll get easier. Habits six.

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Sleep well. You have ever thought
that the key to living more could be

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hidden under your sheets welcome to the
wonderful world of restful sleep. We are

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not talking about turning you into the
sleeping beauty, but it almost turns out

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that the centennials of the blue zones
have not been revealed watching series until late

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in the morning. They understand that
a good rest is as important as a

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good diet, but why it is
so crucial to sleep well, because imagine

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that your body is like a factory. During the day everything works, every

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machine, but at night it is
when maintenance is done. If you don

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' t give enough time for this
process, it' s like you'

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re driving a car without ever changing
the oil the result of a mechanical disaster

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or, in our case, a
biological disaster. The famous psychologist William James

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once said the art of being wise
is the art of knowing what to overlook

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and it turns out that spending the
night awake. It' s definitely something

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we should overlook. But how can
we improve our sleep without resorting to counting

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sheep? All night. Here are
some tricks that even morpheo would approve.

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One sets a sleep schedule. Your
body loves routine, lie down and get

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up at the same time every day, even on weekends. Yeah, I

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know it sounds boring, but your
body will thank you. Two. Create

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a nocturnal ritual, it can be
reading a book meditating or even doing gentle

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stretching. It' s like giving
your brain a sign it' s bedtime,

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buddy three, turns your bedroom into
a cool, quiet dark cave.

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If you can make your room look
more like a bear cave than a nightclub.

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You' re on the right track. Four. Avoid screens before bedtime.

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The blue light from electronic devices is
like a coffee for your brain,

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unless you want your brain to party
all night. Turn off those five devices,

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be careful with the naps. A
short nap can be refreshing, but

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if you spend it is like stealing
hours at night, keep your naps below

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30 minutes. Remember to sleep well
is not a luxury, it is a

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necessity. So the next time someone
tells you that you' re wasting your

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time sleeping, you can answer that
you' re investing in your longevity.

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Who knew being lazy could be so
healthy. Habit seven. Plant- based

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diet. No. We' re
not talking about turning you into a giant

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rabbit, but about learning from our
friends in the blue areas who seem to

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have discovered the secret to making fun
of time. In these regions of the

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world, where people live more and
better, the typical dish looks more like

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a vegetable rainbow than a carnivorous feast
coincidence. I don' t think so.

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Studies have shown that a plant-
rich diet can reduce the risk of

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chronic diseases and increase longevity. It' s like every vegetable bite is a

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little shield against aging, but don' t panic. We' re not

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suggesting you become a broccoli hermit.
The key is balance. The inhabitants of

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the blue zones follow a diet that
is approximately ninety- five percent vegetable,

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the other five percent. Well,
let' s say it' s to

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keep sanity and maybe enjoy an occasional
barbecue. Now, before you start thinking

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that this sounds more boring than a
documentary marathon about painting drying, let me

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tell you something interesting. You knew
that the Greek philosopher Pythagoras, besides being

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a genius of mathematics, was a
fervent advocate of vegetarian diet. Yeah,

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the same guy who made you suffer
in school with his theorem. He also

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believed that eating meat clouded the mind. Maybe there' s the secret to

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his brilliance, but let' s
go back to the present. Adding more

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plants to your diet doesn' t
have to be a herculia task. Here

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are some ideas so simple that even
your cactus could follow them. One.

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Start with Monday without meat, one
day a week that your meals are 100

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% vegetables. It' s like
a mini vacation for your digestive system.

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Two tries to add an extra vegetable
to each meal. Three change your snacks,

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change your chips for smoke with carrot
sticks, your palate and your waist

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will thank you. Four experiment with
vegetable milks. There are so many options

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you could make an advent calendar with
them. Five adopts the philosophy of the

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colorful dish. The more colors your
dish has the more nutrients. You'

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ll be consuming. It' s
like painting a painting, but edible remembers

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it' s not about being perfect, but about making small changes that add

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up. As the Stoic philosopher Epicte
said, it is not the things that

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disturb us, but our opinion of
them. So, instead of seeing the

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vegetables as a punishment, what if
we see them, as a ticket to

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a longer and healthier life. So
next time you' re at the supermarket,

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take a walk around the fruit and
vegetable section. Who knows you could

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find your next source of superpowers hidden
between spinach and tomatoes. Habito eight wine

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and friends in the blue zones,
those regions of the world where people seem

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to have discovered the source of youth. Wine is not just a drink.

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It is part of a social ritual
a ritual that, surprisingly, might be

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adding years to their lives. But
before you run to open that bottle you

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' ve been saving, let'
s explore why it turns out that moderate

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consumption of wine, especially red,
can have health benefits. Antioxidants present in

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wine, such as beratrol, have
been associated with improved cardiovascular health and longer

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00:27:57.640 --> 00:28:07.119
lifespan. However, the key word
here is moderate. We' re talking

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about one or two drinks a day, not emptying the cellar every night,

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as Celso the father of toxicology said. The dose makes the poison. In

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other words, the difference between a
remedy and a poison is in quantity,

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but wine is only half the equation. The other half and perhaps the most

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important are social connections. In the
blue zones, wine is not drunk alone

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in front of the TV, it
is enjoyed in company, as part of

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a shared meal or an animated conversation
with friends and family You know that having

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strong social connections can be as beneficial
to your health as quitting smoking. Studies

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have shown that people with strong social
relationships are fifty percent more likely to live

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longer than those with weak relationships.
It' s like every shared laugh,

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every story told, every moment of
connection, is a small deposit in your

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longevity savings account. So how can
we incorporate this habit into our lives in

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a healthy way? Here are some
ideas one regular organized with friends or family

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00:29:33.039 --> 00:29:37.160
do not have to be elaborated.
The important thing is the company. Two

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00:29:37.880 --> 00:29:44.880
join a dance club or any group
that shares your interests. It' s

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a great way to meet new people
and keep your mind active. Three,

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00:29:49.799 --> 00:29:53.680
if you decide to drink wine,
do it with food and in good company.

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00:29:55.480 --> 00:30:00.799
Enjoy the taste and conversation, not
the effect of alcohol. Four,

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00:30:00.359 --> 00:30:04.839
practice the art of tabletop. Stay
a while longer at the table after eating,

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chatting and enjoying the company. Five, if you don' t drink

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00:30:11.640 --> 00:30:15.240
alcohol, don' t worry.
The important thing is the social connection.

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00:30:15.400 --> 00:30:19.559
Not wine itself, a tea,
a must or a sumo can fulfill the

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00:30:19.640 --> 00:30:26.640
same social function. Remember, it
is not about turning each encounter into a

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party, but about cultivating meaningful connections
and enjoying the small pleasures of life in

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00:30:33.000 --> 00:30:40.359
good company. So the next time
you meet a glass of wine in your

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00:30:40.480 --> 00:30:45.599
hand surrounded by friends, remember that
you might be participating in one of mankind

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' s oldest and healthiest rituals.
Who would say that such a pleasurable thing

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could also be so good for you
habit nine the practice of generosity. You

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00:31:02.480 --> 00:31:06.960
' ve ever thought that giving could
be the key to receiving more from life.

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00:31:07.680 --> 00:31:11.720
No. We' re not talking
about emptying your wallet in every corner,

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00:31:11.920 --> 00:31:15.920
we' re talking about something much
deeper and more transformative. The ancient

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00:31:17.039 --> 00:31:22.680
Stoics, those bearded philosophers who seemed
to have an answer for everything already knew.

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Marco Aurelio, the Emperor philosopher,
wrote what is not good for the

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00:31:30.119 --> 00:31:34.079
hive, is not good for the
bee. In other words, what you

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00:31:34.200 --> 00:31:38.119
give to others you give to yourself, but not only philosophers say it.

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Modern science agrees. A study by
the University of California found that people who

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practice generosity regularly have lower levels of
cortisol. Stress hormone. It' s

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like every act of kindness is a
little more healthy for your nervous system.

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00:32:01.359 --> 00:32:06.960
Now, before you start thinking you
need to be Bill Gates to be generous,

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let me tell you a secret.
Generosity is not measured in dollars,

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00:32:12.720 --> 00:32:16.839
but in intent. It can be
as simple as giving away a smile.

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00:32:17.559 --> 00:32:22.640
Yeah, even with a mask.
You can see in your eyes, help

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00:32:22.680 --> 00:32:28.480
a neighbor with his purchases, or
just listen to a friend who needs it.

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00:32:29.799 --> 00:32:32.200
And if I told you to be
generous, I could make you richer.

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00:32:34.279 --> 00:32:37.079
No. I haven' t lost
my mind. A study from Notre

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Dame University found that generous people tend
to be more successful in their careers.

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It' s like the universe has
a system of financial karma. So you

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' re ready to put this revolutionary
habit into practice. Remember, it'

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00:32:59.240 --> 00:33:02.240
s not about how much you give, it' s about the intention behind

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00:33:02.240 --> 00:33:08.000
your actions. And who knows maybe
you' ll find that real wealth isn

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00:33:08.039 --> 00:33:14.079
' t in your bank account,
but in the smiles you bring and the

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00:33:14.200 --> 00:33:21.480
lives you touch. I have ten
readings. Yes, as a child,

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that seemed like punishment to you.
Now it could be your ticket to immortality.

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00:33:27.119 --> 00:33:31.279
Well, it almost turns out that
library mice have an advantage over the

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00:33:31.319 --> 00:33:38.079
rest of us. Recent studies have
shown that adults who regularly read live on

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00:33:38.160 --> 00:33:45.680
average two years longer than adults who
do not read two years. Imagine everything

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00:33:45.799 --> 00:33:52.759
you could do with that extra time. You could finally learn to juggle or

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00:33:52.839 --> 00:33:55.640
watch all the seasons of that series
that you' ve been putting off.

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00:33:57.680 --> 00:34:01.960
But reading not only lengthens your life, it also enriches it. As the

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00:34:02.039 --> 00:34:08.000
Great George Luis Borges said. I
always imagined paradise would be some kind of

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00:34:08.079 --> 00:34:15.840
library and I wasn' t wrong
to read how traveling without moving from the

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00:34:15.960 --> 00:34:19.599
couch is living a thousand lives in
one. Now don' t be scared,

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00:34:19.920 --> 00:34:22.800
you don' t have to become
a scholar overnight. Starting is as

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00:34:22.800 --> 00:34:28.559
easy as opening a book. You
remember that book you used as paperweights.

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00:34:29.519 --> 00:34:34.760
Yeah, that one. It'
s time to shake the dust and give

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00:34:34.760 --> 00:34:37.440
it a chance. And if you
think you don' t have time to

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00:34:37.559 --> 00:34:45.000
read, think twice about it,
Warren Buffett, one of the world'

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00:34:45.079 --> 00:34:49.679
s most successful investors, devotes eighty
percent of his day to reading if he

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00:34:49.760 --> 00:34:52.559
can do it while running a financial
empire. You can do it between episodes

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00:34:52.639 --> 00:34:58.519
of your favorite series. Reading isn' t just a hobby, it'

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00:34:58.559 --> 00:35:01.000
s a workout for your brain,
but it' s like going to the

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00:35:01.000 --> 00:35:06.119
gym. But instead of lifting weights, you' re raising ideas. And

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00:35:06.199 --> 00:35:09.920
the best thing is that you don' t need sportswear or a expensive subscription.

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00:35:10.679 --> 00:35:15.760
So you know, if you want
to live longer and better add reading

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00:35:15.840 --> 00:35:22.199
to your daily routine it starts with
just fifteen minutes a day. It can

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00:35:22.239 --> 00:35:27.639
be before you sleep during your trip
to work or while you wait for your

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00:35:27.639 --> 00:35:34.039
food to cook slowly. You will
notice how your mind expands your vocabulary improves

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00:35:34.119 --> 00:35:37.480
and who knows. Maybe you'
ll even become the soul of the holidays,

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00:35:37.599 --> 00:35:44.000
with all the interesting stories you'
ll have to tell. Remember every

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00:35:44.159 --> 00:35:49.760
page you read is one step further
to a longer and fuller life. As

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00:35:49.800 --> 00:35:57.880
the philosopher Seneca once said, reading
feeds the soul. So what do you

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00:35:58.039 --> 00:36:02.960
expect next chapter of your life.
He' s literally waiting for you on

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the pages of a good habit eleven
book leaving your Komfort area. Imagine your

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00:36:13.039 --> 00:36:19.079
comfort zone as a comfortable and cozy
bubble sounds good, right, but here

371
00:36:19.119 --> 00:36:22.719
' s the trick. Inside that
bubble there' s no growth. It

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00:36:22.760 --> 00:36:28.599
' s like trying to make muscles
without lifting weights. Spoiler alert doesn'

373
00:36:28.639 --> 00:36:35.079
t work. The stoic philosopher Seneca
once said we do not dare many things

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00:36:35.079 --> 00:36:40.239
because they are difficult. But they' re hard because we don' t

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00:36:40.239 --> 00:36:44.679
dare make them boom. There you
have it the secret to overcoming fear is

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00:36:44.719 --> 00:36:49.840
to face it. It' s
like when you were a kid you were

377
00:36:49.920 --> 00:36:54.199
afraid of the monster in the closet
until your mom opened it up and it

378
00:36:54.239 --> 00:36:57.519
turned out to be just a bunch
of wrinkled clothes. But don' t

379
00:36:57.519 --> 00:37:00.519
worry. We' re not talking
about throwing you off a plane unless you

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00:37:00.559 --> 00:37:07.480
want to. Of course, we
start with small steps that if today you

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00:37:07.559 --> 00:37:13.480
try that exotic dish that you'
ve always wanted to try or better yet

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00:37:13.519 --> 00:37:19.320
what if you talk to that neighbor
you always come across but never greeted who

383
00:37:19.320 --> 00:37:24.280
knows, it could be the beginning
of a great friendship, or at least

384
00:37:24.360 --> 00:37:30.000
you' ll have a funny story
to tell. Psychology tells us that every

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00:37:30.039 --> 00:37:35.360
time we do something that scares us
a little bit, our brain releases dopamine.

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00:37:36.199 --> 00:37:39.840
It' s like a mini-
adrenaline, but without having to run

387
00:37:39.960 --> 00:37:45.159
for your bear life. And the
best thing is that with every little challenge

388
00:37:45.239 --> 00:37:50.760
you overcome, your trust grows.
It' s like leveling up in a

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00:37:50.760 --> 00:37:55.159
video game, but in real life. A study from the University of Texas

390
00:37:55.559 --> 00:38:01.280
found that people who regularly leave their
comfort zone report higher levels of satisfaction in

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00:38:01.360 --> 00:38:09.840
life you see science supports what we
are saying. It' s not just

392
00:38:09.840 --> 00:38:14.679
motivational talk, it' s pure, hard biology. So the next time

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00:38:14.760 --> 00:38:19.239
you find yourself hesitant to do something
new, remember the words of the great

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00:38:19.320 --> 00:38:24.280
philosopher Nike Jas Duet Or as your
grandmother would say, the one who does

395
00:38:24.880 --> 00:38:30.840
not risk, does not win and
if everything goes wrong, well, at

396
00:38:30.920 --> 00:38:34.079
least you will have a good anecdote
to tell at the next family meeting.

397
00:38:34.880 --> 00:38:39.760
Remember, life starts at the end
of your comfort zone, so go out

398
00:38:39.880 --> 00:38:45.000
there and do something that scares you
a little bit every day who knows.

399
00:38:45.679 --> 00:38:51.559
You could discover a new talent,
make a new friend or just realize that

400
00:38:51.599 --> 00:38:55.679
you are braver than you thought and
that, my friend, is worth more

401
00:38:55.800 --> 00:39:05.880
than all the gold in the world
habit twelve disconnect from technology. You'

402
00:39:05.960 --> 00:39:09.320
ve ever felt that your phone is
like a magnet and you' re a

403
00:39:09.360 --> 00:39:15.000
piece of metal. Yeah, I
know what you' re thinking about how

404
00:39:15.119 --> 00:39:20.559
I' m going to survive without
my precious smartphone, but calmly, I

405
00:39:20.639 --> 00:39:25.760
' m not asking you to throw
it out the window, although the idea

406
00:39:25.840 --> 00:39:31.880
is tempting, really look at even
the great thinkers of history understood the importance

407
00:39:32.000 --> 00:39:36.960
of disconnecting and that they didn'
t have to deal with Instagram notifications every

408
00:39:36.960 --> 00:39:43.719
five minutes. The Roman philosopher Ceneca
said we should give rest to our minds

409
00:39:43.760 --> 00:39:47.199
so that they can come back stronger
to think and believe your mind. He

410
00:39:47.320 --> 00:39:53.440
' ll thank you. Now I
confess something to you I can' t

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completely disconnect these episodes that I do
on my podcast to help you. They

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00:39:59.039 --> 00:40:02.239
require technology and I' m happy
to do it, but I' m

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telling you a secret. Those days
on the beach with friends or families,

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without looking at their phones, are
like an oasis in the digital desert.

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00:40:10.960 --> 00:40:15.480
They make you remember that there is
a world beyond the screen and it'

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00:40:15.480 --> 00:40:22.719
s great. Okay, but what
do modern experts say? A study from

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00:40:22.760 --> 00:40:29.039
the University of California found that just
by being close to your phone, even

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00:40:29.119 --> 00:40:34.199
if it' s off, it
reduces your cognitive ability. It' s

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like your brain is in standby call
mode constantly. You imagine living like this.

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00:40:42.280 --> 00:40:45.440
It' s like having a very
noisy roommate, but in your head,

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00:40:46.239 --> 00:40:52.599
then how we started disconnecting. Don' t be scared, you don

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00:40:52.679 --> 00:40:55.519
' t have to become a technological
hermit of the night. In the morning

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00:40:57.360 --> 00:41:01.000
it starts with small steps. What' s up. If during meals you

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00:41:01.320 --> 00:41:07.119
leave the phone in another room or
try to have a digital curfew an hour

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00:41:07.679 --> 00:41:15.119
before sleeping your sleep will improve and
who knows you could even rediscover the pleasure

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00:41:15.239 --> 00:41:22.119
of reading a paper book and if
you need extra motivation think about this.

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00:41:22.119 --> 00:41:30.039
The psychologist ada Malter says that the
time we spend on screens is directly related

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00:41:30.159 --> 00:41:36.119
to our unhappiness. You want to
be happier. You know what to do.

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00:41:36.559 --> 00:41:44.519
Now let' s go with the
last habit of laughing sometime You'

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00:41:44.519 --> 00:41:49.960
ve wondered why children laugh about three
hundred times a day, while adults barely

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00:41:50.000 --> 00:41:53.159
get to twenty. We seem to
have forgotten the art of laughing. You

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00:41:53.239 --> 00:42:00.199
don' t think, well,
get ready, because our last habit is

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00:42:00.199 --> 00:42:04.880
just that to laugh. Yeah,
you heard right. Laugh isn' t

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00:42:04.960 --> 00:42:07.840
just a fun thing. It'
s a powerful tool for your well-

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00:42:07.840 --> 00:42:13.800
being. You knew the epicte philosopher
once said if you want to be happy,

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00:42:14.480 --> 00:42:19.639
be good. I' d add
if you want to be happy,

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00:42:19.840 --> 00:42:22.840
laugh, but don' t believe
me. Only to me does science support

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00:42:22.000 --> 00:42:28.360
this. Studies have shown that laughter
reduces stress, improves the immune system,

439
00:42:28.559 --> 00:42:35.920
and can even relieve pain. It' s like a gym for your soul,

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00:42:36.280 --> 00:42:40.599
but without sweat and holes. So
here' s a challenge. Try

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00:42:40.719 --> 00:42:45.400
to find something funny in your day
to day. Maybe you do that dog

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00:42:45.519 --> 00:42:50.440
with a weird hairstyle you saw on
the street, or maybe it' s

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00:42:50.519 --> 00:42:53.960
the face you put on when you
try to open a particularly stubborn pickle jar.

444
00:42:55.360 --> 00:43:01.480
Humor is everywhere. Just look for
it and if everything else fails,

445
00:43:01.800 --> 00:43:07.320
you can always resort to one of
my bad jokes. Why the divers throw

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00:43:07.400 --> 00:43:13.679
themselves back into the water, because
if they pulled forward, they would fall

447
00:43:13.760 --> 00:43:19.119
into the ship. My jokes are
getting worse. I know, well,

448
00:43:19.840 --> 00:43:24.960
that now you might think that all
these habits are like separate ingredients in your

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00:43:24.960 --> 00:43:30.039
kitchen. But magic happens when you
combine them. It' s like making

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00:43:30.119 --> 00:43:36.519
a secret recipe for longevity. The
restful sleep gives you energy to maintain your

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00:43:36.639 --> 00:43:43.480
routine, a stable routine gives you
room for play and laughter laughing and playing

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00:43:43.519 --> 00:43:47.880
helps you find your purpose and having
a purpose motivates you to slow down and

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00:43:47.960 --> 00:43:55.440
enjoy the journey. These habits reinforce
each other as the musicians of an orchestra.

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00:43:57.400 --> 00:44:01.880
Each has its own role, but
together they create a symphony of well

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00:44:01.880 --> 00:44:06.920
- being. The end result is
more than the sum of its parts,

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00:44:07.000 --> 00:44:12.800
a longer, happier and fuller life. So the next time you are tempted

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00:44:12.840 --> 00:44:17.079
to stay up late, skip your
routine or take life too seriously, remember

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00:44:17.119 --> 00:44:22.719
that these habits are not strict rules, but invitations to live in a way

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00:44:22.760 --> 00:44:30.920
that has worked for generations in the
blue zones. Ready. To incorporate these

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00:44:30.920 --> 00:44:35.880
secrets into your life. You don' t have to do it all at

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00:44:35.880 --> 00:44:42.719
once. Start with small steps,
maybe today you decide to lie down half

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00:44:42.800 --> 00:44:49.239
an hour earlier or spend five minutes
laughing with a friend remember the road to

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00:44:49.280 --> 00:44:53.599
a longer and happier life is not
a race, it is a dance and

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00:44:53.639 --> 00:44:58.639
now you have all the steps to
dance it your way. If you'

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00:44:58.760 --> 00:45:01.840
ve come this far, that'
s it is or write the comments long

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00:45:02.400 --> 00:45:07.119
and happy life so that you know
who are the victors who came to the

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00:45:07.119 --> 00:45:13.199
end of the episode. I'
m looking forward to hearing your triumph stories,

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00:45:14.159 --> 00:45:21.519
so give the episode a like,
subscribe and activate notifications before I say

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00:45:21.519 --> 00:45:25.280
goodbye. I want to thank you
for the constant support you give to the

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00:45:25.480 --> 00:45:30.280
podcast and also thank you for your
comments full of gratitude and love. I

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00:45:30.440 --> 00:45:36.320
read them all. I hope to
continue to create more content like this in

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00:45:36.320 --> 00:45:42.199
the future. If you want to
support these episodes, you can subscribe and

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00:45:42.280 --> 00:45:45.320
enjoy the benefits a strong hug