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Sleep at least 6 hours every day to see the positive effects of those two things compound dramatically

I feel like 6 hours is really not enough to be healthy. 6 hours for me and I feel pretty rough. Multiple days in a row and I'm a zombie.

Worked until some time in my early 20s. Ate an astounding quantity of junk food, often got 6 or fewer hours of sleep days in a row. Looked great, felt pretty good, almost never even got the sniffles.

Go figure, at some point your body stops being able to find something (I still have no idea what) to do with an extra 2-2.5k calories a day of crap, 6hrs a night of sleep starts to leave you dragging after one night of it, and you can't live like that anymore (well, you can, but it'll be... very bad).

Yeah, as we get older, taking care of ourselves becomes more of an imperative. You can drive a car with 10,000 miles pretty aggressively, skip maintenance, etc. and it'll probably still drive great.

Doing the same with a car at 80,000 miles is outright dangerous. But if taken care of properly, older cars can drive just as great as newer ones, and sometimes a well-maintained older car can drive even better than a neglected newer car.

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