> ## Content Index > Fetch the complete content index at: https://www.peterkos.org/llms.txt > Use this file to discover other available public pages before exploring further. # Five things for 2022 - URL: https://www.peterkos.org/five-things-for-2022/ - Published: 2021-12-31T15:31:05.000Z - Updated: 2023-01-08T20:26:35.000Z - Description: Try Veri Continous Glucose Monitor, Oura ring sleep tracker, Tanita scale, F45 functional training, and apply some Life Design! - Author: Peter Kos - Tags: .lifestyle '[Tis the season](https://grammarist.com/phrase/tis-the-season/?ref=peterkos.org) of [resolutions](https://www.peterkos.org/life-design-worksheet/)! What new things will you [fail at](https://www.lifehack.org/articles/lifestyle/10-reasons-why-new-years-resolutions-fail.html?ref=peterkos.org) by the second week of January? ![](https://storage.ghost.io/c/ee/81/ee81f2ce-30b7-4307-b95a-f9f913343679/content/images/2021/12/image.png) I'm a big advocate for measuring things. This approach undeniably works in business, as well as in personal life. Quantifying things provides us with objective and factual data — the truth — so we can make better decisions. 💡 You can be data-driven or bullshit-driven. So I've selected five recommendations to try out in 2022\. Three are in the [quantified self](https://en.wikipedia.org/wiki/Quantified%5Fself?ref=peterkos.org) category, one is a planning idea, and one is an action. # [Veri](https://veri.co/ref?code=PETER-3YPA7&ref=peterkos.org) A sensor to track your glucose. You don't have to suffer from diabetes to get great insights into how the food you consume impacts you. I first used Veri in November and wore it for two weeks. The application is pain-free (as in, you don't feel anything), and I got used to wearing it quite fast. But the insights ... Oh. My. God. Basically, you eat as usual, but you log the food via the [Veri](https://veri.co/ref?code=PETER-3YPA7&ref=peterkos.org) app, and then the tracker monitors the impact of your meals and gives you insights and advice to avoid blood sugar spikes. Why are glucose spikes a big deal, you ask? Well, let the [Glucose Goddess](https://www.glucosegoddess.com/science?ref=peterkos.org) answer that: > 80% of non-diabetics are likely to experience glucose spikes, with everyday foods such as breakfast cereal. > Flattening our glucose curves is the most powerful place to start for **better health**. With flatter glucose curves, we enjoy **fewer cravings**, **better energy**, more **restful sleep**, **slower aging**, improved fertility and **sex** hormones, better **skin**, fewer **wrinkles**, healthier **heart**, less cognitive decline, fewer menopause symptoms, easier management of gestational diabetes and type 1 diabetes, and less risk of type 2 diabetes. Better health, fewer cravings, better energy, better sleep, slower aging, improved sex... [should I continue](https://youtu.be/GRo32Ug22HY?t=80&ref=peterkos.org)? I noticed that I tended to eat much better and smarter while wearing the tracker. The insights I learned have also stuck with me — now I know what certain foods will cause, and it's easier to decide whether it's worth it or not. ![](https://storage.ghost.io/c/ee/81/ee81f2ce-30b7-4307-b95a-f9f913343679/content/images/2021/12/Screen-Shot-2021-12-30-at-15.44.25.png) #### Veri Continuous Glucose Monitor (CGM) Use my code **PETER-3YPA7** at the checkout. And get 25% off from your first order! [Get Veri 25% off from your first order!](https://veri.co/ref?code=PETER-3YPA7&ref=peterkos.org) Once you get your Veri, make sure to follow [@glucosegoddess](https://www.instagram.com/glucosegoddess?ref=peterkos.org) on Instagram. She shares tons of no-BS actionable advice, including how to minimize impact when you just *have to* have that cake ... Veri CGM (Continuous Glucose Monitor) verified her advice! Use [my code when ordering Veri](https://veri.co/ref?code=PETER-3YPA7&ref=peterkos.org) to get 25% off your first order! # [Oura Ring](https://ouraring.com/taf/94be8b985e?ref=peterkos.org) I'm a pretty active person, and sleep is the next thing I want to improve. Inspired by [Mr. Sleep Diplomat](https://www.sleepdiplomat.com/?ref=peterkos.org), dr. Matt Walker, author of [Why We Sleep](https://amzn.to/3FGqIGL?ref=peterkos.org), who also happens to advise Oura, I ordered my ring in December. Dr. Walker also started his [podcast](https://themattwalkerpodcast.buzzsprout.com/?ref=peterkos.org), sharing interesting facts about sleep in short-form episodes. ![](https://storage.ghost.io/c/ee/81/ee81f2ce-30b7-4307-b95a-f9f913343679/content/images/2022/01/pdp-carousel-img-2-bilbo-front-silver@2x.png) #### Oura Ring Generation 3 24/7 heart rate monitoring, personalized health insights, sleep analysis, and so much more. [Get 50$/€ off and 6 months free Oura Membership! ](https://ouraring.com/taf/94be8b985e?ref=peterkos.org) If you [use this link to order Oura Ring Generation 3](https://ouraring.com/taf/94be8b985e?ref=peterkos.org), you'll get a 50€/$ discount and 6 months free Oura Membership (limited promo!). Oura # [](https://amzn.to/3EKR74B?ref=peterkos.org)[Tanita](https://amzn.to/3EKR74B?ref=peterkos.org) segmental body composition scale [Veri](https://veri.co/ref?code=PETER-3YPA7&ref=peterkos.org) gives you insights into your blood glucose, [Oura](https://ouraring.com/home?ref=peterkos.org) measures sleep, and [this advanced scale](https://amzn.to/3zbjUOM?ref=peterkos.org) will help you stop lying about your weight or body fat percentage. ![](https://ws-na.amazon-adsystem.com/widgets/q?_encoding=UTF8&ASIN=B08JMFKTXH&Format=_SL250_&ID=AsinImage&MarketPlace=US&ServiceVersion=20070822&WS=1&tag=blackbird2020-20&language=en_US) [Tanita scale](https://amzn.to/3zbjUOM?ref=peterkos.org) It's expensive but totally worth it. You don't only get body weight and body fat readings, but also insights on your muscle mass, quality, segmentation, visceral fat, bone mass... this one is keeping me honest. It is highly recommended! # [F45 functional training](https://f45training.com/?ref=peterkos.org) This is my #1 fitness discovery of 2021\. I did a trial run when they opened a studio in my neighborhood and haven't looked back since. All the studios [worldwide feature the same workouts](https://www.reddit.com/r/f45/?ref=peterkos.org) on specific days, and there are multiple workouts scheduled throughout the day. So, if you can't make your 0645 class, you can go for the one during the lunch hour (1130) or one of the afternoon/evening classes. Mondays, Wednesdays, and Fridays are for HIIT cardio (too much for me), while Tuesdays, Thursdays, and Sundays are dedicated to strength workouts. Saturdays are hybrid one-hour sessions. All the other workouts are 45-minutes, including the warm-up and cool-down routines. They start punctually, there's no waiting for tardy folks, so it's easy to plan into your daily schedule. It's forty-five minutes, in and out. The workouts are mixed and non-repeating, so you'll always get an excellent all-over workout. Oh, and yes, you'll be sore for the first couple of weeks, regardless of your current activity levels. ![](https://storage.ghost.io/c/ee/81/ee81f2ce-30b7-4307-b95a-f9f913343679/content/images/2021/12/image-1.png) My F45 stats The franchises are popping up all over the globe, and you can [find yours here](https://f45training.com/find-a-studio/?ref=peterkos.org): [Find a studio | F45 TrainingF45 provides the ultimate gym experience by combining cutting edge techniques with high grade equipment and friendly, supportive staff. Get the complete fitness workout you deserve by locating your closest F45 gym.![](https://cdn.f45training.com/f45training/uploads/2019/07/04080818/favicon.png)F45 Training![](https://f45training.com/wp-content/themes/f45/assets/images/f45-fb-v2.png)](https://f45training.com/find-a-studio/?ref=peterkos.org) If you download the app, the studio will give you a 7-day free trial, so you can try it out before committing. # [Life Design](https://www.peterkos.org/life-design-worksheet/) I published this short post in January 2021, along with a simple [Google Docs Worksheet](https://docs.google.com/document/d/1nrAuQl-0Y6NR9Xh4lY2Z2AumsXA6CfvIKcI6aPrWD48/edit?usp=sharing&ref=peterkos.org) to help you design your own life. Life Design is stickier than New Year's resolutions. [Life Design WorksheetA simple Google Docs Worksheet that will help you Design your 5-year plan, Annual plan, and 90-days goals to get you going.Peter KosPeter Kos![](https://storage.ghost.io/c/ee/81/ee81f2ce-30b7-4307-b95a-f9f913343679/content/images/2021/01/2017-01-10-23-38-DSC00096_USA_Autumn2017.JPG)](https://www.peterkos.org/life-design-worksheet/) Life Design Worksheet ## Find your *enough.* ### If you need some inspiration from someone who's been through lifestyle changes, then I can't offer anything more intimate and humble than my first book, [The Elements of Lifestyle: Find Your Enough](https://amzn.to/3mIsgbA?ref=peterkos.org). [My book: The Elements of Lifestyle](https://www.peterkos.org/the-elements-of-lifestyle-find-your-enough/)