10 habits that will make you healthier than 98% of your peers:
1. Start every day with 2 glasses of water.
The duration of your sleep is a long time to go without any water.
Making this a habit reduces the chances of dehydration and sets the tone of drinking water frequently during the day.
The duration of your sleep is a long time to go without any water.
Making this a habit reduces the chances of dehydration and sets the tone of drinking water frequently during the day.
2. Reduce friction to train:
"Consistency is key" blah blah blah.
But how do we become consistent?
By making it as easy as possible to execute aka by reducing friction.
"Consistency is key" blah blah blah.
But how do we become consistent?
By making it as easy as possible to execute aka by reducing friction.
Here are some ways you can reduce friction:
- Work out in the morning
- Pack your gym bag the day before
- Choose a gym that is close to you
- Have iced coffee ready for you (as pre workout)
- Have your post workout meal planned (make sure it tastes pretty good)
- Work out in the morning
- Pack your gym bag the day before
- Choose a gym that is close to you
- Have iced coffee ready for you (as pre workout)
- Have your post workout meal planned (make sure it tastes pretty good)
3. Get exposure to natural sunlight during the first 3 hours of your day.
This helps regulate your body's internal clock.
Making it easier to wake up and fall sleep.
Better sleep = better performance
This helps regulate your body's internal clock.
Making it easier to wake up and fall sleep.
Better sleep = better performance
4. Take a 5-10 minute movement break after every 45-50 minutes of work.
Sitting in a chair for hours in a row is detrimental to your posture, mood and health.
Regular movement breaks increase blood flow to the brain and makes you more alert.
Walk, play ping pong, dance etc
Sitting in a chair for hours in a row is detrimental to your posture, mood and health.
Regular movement breaks increase blood flow to the brain and makes you more alert.
Walk, play ping pong, dance etc
5. Prioritize your sleep:
- No work 2 hours before bed
- No screens 1 hour before bed
- Drink chamomile tea 45 mins before bed
- Make sure your bedroom is cold and dark
- Supplement with magnesium glycinate
- No work 2 hours before bed
- No screens 1 hour before bed
- Drink chamomile tea 45 mins before bed
- Make sure your bedroom is cold and dark
- Supplement with magnesium glycinate
6. Audit your environment:
We have all heard the phrase "you are the byproduct of your 5 closest friends"
Although this is cliche, its very true.
But your environment is more than your friends.
Its the media you consume, foods you eat and the place you live aswell.
We have all heard the phrase "you are the byproduct of your 5 closest friends"
Although this is cliche, its very true.
But your environment is more than your friends.
Its the media you consume, foods you eat and the place you live aswell.
Heres how to maximize your environment:
- No processed foods in your kitchen
- Follow positive people on social media
- Stop watching the fucking news
- Hang out with people who inspire you
- Live in the best area you can afford
- No processed foods in your kitchen
- Follow positive people on social media
- Stop watching the fucking news
- Hang out with people who inspire you
- Live in the best area you can afford
7. Take your mental health seriously:
You could have all the muscles in the world.
But if your mental health isn't a priority...
You are fucked.
You could have all the muscles in the world.
But if your mental health isn't a priority...
You are fucked.
Here are some things that have helped me improve my mental health:
1. Walking in nature (without my phone)
2. Limiting screen time
3. Gratitude journaling
4. Meditation
5. Calling grandparents more frequently
1. Walking in nature (without my phone)
2. Limiting screen time
3. Gratitude journaling
4. Meditation
5. Calling grandparents more frequently
8. Minimize processed foods in your diet:
Listen, it would be great if you could eliminate them all together...
But for 99% of people (including myself), this is unsustainable.
Instead, implement the 80/20 rule.
Listen, it would be great if you could eliminate them all together...
But for 99% of people (including myself), this is unsustainable.
Instead, implement the 80/20 rule.
What is the 80/20 rule??
80% of the time: you consume high protein foods and whole foods:
- Fish
- Eggs
- Rice
- Fruit
- Potatoes
- Vegetables
etc
And 20% of the time: you consume fun foods aka processed foods:
- Pizza
- Ice cream
- Pancakes
etc
This is called balance.
80% of the time: you consume high protein foods and whole foods:
- Fish
- Eggs
- Rice
- Fruit
- Potatoes
- Vegetables
etc
And 20% of the time: you consume fun foods aka processed foods:
- Pizza
- Ice cream
- Pancakes
etc
This is called balance.
9. Take your supplements but don't not rely on them:
Too many people think that supplements are a shortcut to achieving their goals.
In a culture where instant gratification is everywhere...
It makes sense why people want the shortcut.
Sorry but supplements are magic pills.
Too many people think that supplements are a shortcut to achieving their goals.
In a culture where instant gratification is everywhere...
It makes sense why people want the shortcut.
Sorry but supplements are magic pills.
You will get 95% of your results from implementing healthy habits on a daily basis.
So does that mean supplements are useless?
No.
They will improve your performance, just not as much as you think.
And they are most effective when your already living a healthy lifestyle.
They are called supplements for a reason.
No.
They will improve your performance, just not as much as you think.
And they are most effective when your already living a healthy lifestyle.
They are called supplements for a reason.
But let's say you are already implementing the first 8 habits of this thread.
Then I would take these supplements:
1. Creatine = strength
2. L-theanine = brain function
3. Fish oil = inflammation
4. Magnesium = sleep
5. Black seed oil = gut health
6. Boron = testosterone
Then I would take these supplements:
1. Creatine = strength
2. L-theanine = brain function
3. Fish oil = inflammation
4. Magnesium = sleep
5. Black seed oil = gut health
6. Boron = testosterone
10. Seek accountability:
Accountability gives you skin in the game, it gives you added incentive to follow through.
Seeking accountability is a sign that you take your goals seriously.
It will make it more devastating if you don't achieve them.
Accountability gives you skin in the game, it gives you added incentive to follow through.
Seeking accountability is a sign that you take your goals seriously.
It will make it more devastating if you don't achieve them.
Here are some forms of accountability:
1. Writing your goals down some where easily visible to you
2. Tweeting your goals
3. Telling a close friend of family member about your goals
4. Hiring a coach
1. Writing your goals down some where easily visible to you
2. Tweeting your goals
3. Telling a close friend of family member about your goals
4. Hiring a coach
To recap:
1. Start the day with 2 glasses of water.
2. Reduce friction to train.
3. Get some natural sunlight in the morning
4. Take a 5-10 minute movement break after every 45-50 minutes of work.
5. Prioritize your sleep.
6. Audit your environment.
1. Start the day with 2 glasses of water.
2. Reduce friction to train.
3. Get some natural sunlight in the morning
4. Take a 5-10 minute movement break after every 45-50 minutes of work.
5. Prioritize your sleep.
6. Audit your environment.
7. Take your mental health seriously.
8. Minimize processed foods in your diet.
9. Take your supplements but don't rely on them.
10. Seek accountability.
8. Minimize processed foods in your diet.
9. Take your supplements but don't rely on them.
10. Seek accountability.
That's it from me :)
If you learned something new today, I'd really appreciate if you:
1. Gave the first tweet a RT so more people can live healthy lifestyles (and it helps the algo)
2. Follow @TheCoachRaj for threads like this one.
Appreciate you guys big time ππ½
If you learned something new today, I'd really appreciate if you:
1. Gave the first tweet a RT so more people can live healthy lifestyles (and it helps the algo)
2. Follow @TheCoachRaj for threads like this one.
Appreciate you guys big time ππ½
π¨I have 3 open spots for coaching this monthπ¨
If you are a high performing entrepreneur and want to optimise your health and sleep.
DM me "optimize" and I'll get you all the details. ππ½
(Not cheap. Must be willing to invest)
If you are a high performing entrepreneur and want to optimise your health and sleep.
DM me "optimize" and I'll get you all the details. ππ½
(Not cheap. Must be willing to invest)
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