9 health habits from 900+ podcast hours: 1. Use sauna 4–7x per week 2. Get frequent sunlight exposure 3. Design your environment so willpower doesn’t matter 4. Follow the 3-2-1 rule for sleep (and avoid caffeine 10h before bed) 5. Treat weight loss as an identity shift, not a temporary diet 6. Eat fewer processed foods and more high-satiety, high-fiber foods 7. Use proven supplements first (creatine, caffeine, whey) before fancy stuff 8. Train close to failure for muscle growth 9. Move more during the day