Maximize 2022 With the "Compound Effect" - Part 1

Written by Anil Bajnath, MD
Posted December 28, 2021

Dear Longevity Insider,

What is stopping you from being happier and healthier in 2022?

Be honest with yourself and consider this... Accomplished health goals are not only about the "big picture" of your overall well-being, but also the little things that we do each and every day. (Many call this the "Compound Effect." This is when consistent, small, frequent changes yield large results.)

By committing to a health change and creating daily habits that can help you maintain this new behavior, you will be on your way to a happier and healthier 2022!


Fad diets are common in the new year. Many of these diets can help you lose weight quickly, but they are typically not sustainable and they provide no long-term benefits.

Eating healthy does not mean that you have to go on a strict diet or eat bland food. It simply means that the majority of your foods each day should be fresh fruits and vegetables, whole grains (e.g. brown rice or quinoa), lean proteins (e.g. fish, poultry, beans), and healthy fats (e.g. nuts, seeds, olive oil). While you can lose weight on these diets, they are not good for the body long-term since they do not include many of these important foods that contain antioxidants and other important nutrients that help us function optimally.


Many times, when we don’t get enough sleep, we find ourselves reaching for a cup of coffee in the morning to wake up our brains and bodies. Or perhaps you have noticed that after a night without much sleep, your mood is less than stellar and you cannot concentrate as well at work.

While sleep is not the only factor in maintaining good moods or optimal energy levels, it plays an important role. Make sure that you are getting 7-9 hours of sleep each night to maintain your health and wellness! First, you want to identify what it is that you want to change about your health.

Are you experiencing symptoms or do you want to prevent symptoms?

Are you feeling stressed out by the daily grind of life? Are you not sleeping well at night? Are you looking for an alternative way to manage symptoms of depression?

Do you feel like this is a good time in your life to achieve one of these objectives?

Once you have identified the things that you want to change, it is important to realize that change is a process and nothing will happen overnight.

Remembering this can give you the motivation to push through those times when your progress is not as quick as you would like...

If you need a better night's rest, here's what I use.

To your longevity,

Anil Bajnath MD
CEO/Founder, Institute for Human Optimization
Chief Medical Officer, Longevity Insider HQ

The ONE “Healthy” Food
You Should Never Eat