Hector Garcia

According to researcher Owen Schaffer of DePaul University, the requirements for achieving flow are:
Knowing what to do
Knowing how to do it
Knowing how well you are doing
Knowing where to go (where navigation is involved)
Perceiving significant challenges
Perceiving significant skills
Being free from distractions1

The body you move through life in needs a bit of daily maintenance to keep it running for a long time. Plus, exercise releases hormones that make us feel happy.

We don’t create the meaning of our life, as Sartre claimed—we discover it.

We all have the capacity to do noble or terrible things. The side of the equation we end up on depends on our decisions, not on the condition in which we find ourselves.

We each have a unique reason for being, which can be adjusted or transformed many times over the years.

According to scientists who have studied the five Blue Zones, the keys to longevity are diet, exercise, finding a purpose in life (an ikigai), and forming strong social ties—that is, having a broad circle of friends and good family relations.

Presented with new information, the brain creates new connections and is revitalized. This is why it is so important to expose yourself to change, even if stepping outside your comfort zone means feeling a bit of anxiety.

The American Institute of Stress investigated this degenerative process and concluded that most health problems are caused by stress.

Spending too much time seated at work or at home not only reduces muscular and respiratory fitness but also increases appetite and curbs the desire to participate in activities. Being sedentary can lead to hypertension, imbalanced eating, cardiovascular disease, osteoporosis, and even certain kinds of cancer. Recent studies have shown a connection between a lack of physical activity and the progressive distortion of telomeres in the immune system, which ages those cells and, in turn, the organism as a whole.

For all these reasons, melatonin is a great ally in preserving youth. It should be noted, however, that melatonin production decreases after age thirty. We can compensate for this by:

Eating a balanced diet and getting more calcium.
Soaking up a moderate amount of sun each day.
Getting enough sleep.
Avoiding stress, alcohol, tobacco, and caffeine, all of which make it harder to get a good night’s rest, depriving us of the melatonin we need.