8 tiny habits that will transform your health in the next 4 months:
1. Wake up, drink water
Immediately upon waking, drink 1-2 glasses of water.
• Improves digestion
• Prevents over-eating
• Enhances mental performance
Immediately upon waking, drink 1-2 glasses of water.
• Improves digestion
• Prevents over-eating
• Enhances mental performance
2. Eat more fiber
Fiber improves gut health and decreases disease risk
• Whole grains
• Nuts and seeds
• Fruits and veggies
All great sources.
Whole foods > Processed foods
Whole foods = Whole health
Fiber improves gut health and decreases disease risk
• Whole grains
• Nuts and seeds
• Fruits and veggies
All great sources.
Whole foods > Processed foods
Whole foods = Whole health
3. Morning sunlight in the eys
AM sunlight helps regulate sleep-wake cycles = better sleep + more energy
• Go outside within an hour of waking
• No sunglasses or contacts
• 5+ min of sunlight
Start your day with sunshine.
AM sunlight helps regulate sleep-wake cycles = better sleep + more energy
• Go outside within an hour of waking
• No sunglasses or contacts
• 5+ min of sunlight
Start your day with sunshine.
4. Walk 1,000 extra steps
1,000 extra steps = 10min of walking
This can be done by:
• Taking the stairs
• Parking farther away
• Walking during breaks
More steps = better heart + joint + metabolic health
1,000 extra steps = 10min of walking
This can be done by:
• Taking the stairs
• Parking farther away
• Walking during breaks
More steps = better heart + joint + metabolic health
5. Add 30 minutes of sleep
More sleep = ⬆️ fat-burning + ⬆️ mood + ⬆️ energy + ⬆️ productivity
• Create a sleep cave
• Stick to a bedtime routine
• Limit caffeine and screen time
Leave the "sleep when I'm dead" mentality behind.
More sleep = ⬆️ fat-burning + ⬆️ mood + ⬆️ energy + ⬆️ productivity
• Create a sleep cave
• Stick to a bedtime routine
• Limit caffeine and screen time
Leave the "sleep when I'm dead" mentality behind.
6. Always stay snack stacked
Unhealthy snacking = #1 reason people gain weight
Always have:
• Protein shakes
• Fruits & berries
• Epic meat bars or jerky
• Yogurt or cottage cheese
Getting ahead of your cravings is the only way to beat them.
Unhealthy snacking = #1 reason people gain weight
Always have:
• Protein shakes
• Fruits & berries
• Epic meat bars or jerky
• Yogurt or cottage cheese
Getting ahead of your cravings is the only way to beat them.
7. Practice 4-7-8 breathing
4-7-8 breathing = fastest way to fall asleep & calm down
1. Breathe in through nose for 4s.
2. Hold breath for 7s.
3. Exhale 8s, through puckered lips.
4. Repeat up to four times, 2x per day.
Do this to before bed or when you're stressed.
4-7-8 breathing = fastest way to fall asleep & calm down
1. Breathe in through nose for 4s.
2. Hold breath for 7s.
3. Exhale 8s, through puckered lips.
4. Repeat up to four times, 2x per day.
Do this to before bed or when you're stressed.
8. Be grateful
"Man suffers much because he seeks too much, is foolishly ambitious and grotesquely overestimates his capacities.
- Isaiah Berlin
Take a second. Breathe. Appreciate where you are. Others would kill to be in your position.
"Man suffers much because he seeks too much, is foolishly ambitious and grotesquely overestimates his capacities.
- Isaiah Berlin
Take a second. Breathe. Appreciate where you are. Others would kill to be in your position.
If you're an entrepreneur or high performer who wants to:
• Drop 15-50 LBs of fat
• Gain 5-10 LBs of muscle
• Boost energy & confidence
3 spots left this week in my program.
DM me "90" 👇 to apply (Results guaranteed or your money back)
• Drop 15-50 LBs of fat
• Gain 5-10 LBs of muscle
• Boost energy & confidence
3 spots left this week in my program.
DM me "90" 👇 to apply (Results guaranteed or your money back)
Results like this are guaranteed. 👆DM Above
I hope you got value from this thread.
If so, Like + RT to help someone else.
And follow me @TheWarEnglish for more content on:
• Getting Lean
• Building muscle
• Living with confidence
My goal is to help you achieve peak health & permanent lean body.
If so, Like + RT to help someone else.
And follow me @TheWarEnglish for more content on:
• Getting Lean
• Building muscle
• Living with confidence
My goal is to help you achieve peak health & permanent lean body.
Loading suggestions...