My father was hospitalized 18 times in one year.
He used to be healthy.
But then he:
• Had kids
• Got lazy
• Ended up with heart disease, diabetes & cancer
These 25 subtle habits destroyed his health:
1. He mostly wore running shoes & dress shoes
He used to be healthy.
But then he:
• Had kids
• Got lazy
• Ended up with heart disease, diabetes & cancer
These 25 subtle habits destroyed his health:
1. He mostly wore running shoes & dress shoes
2. Sleeping on his side.
This can lead to misalignment, causing chronic neck and back pain.
You’re better off training yourself to sleep on your back for optimal spine health.
This can lead to misalignment, causing chronic neck and back pain.
You’re better off training yourself to sleep on your back for optimal spine health.
3. Eating cereal late at night.
Sugary carbs before bed mess up your blood sugar and ruin your sleep.
If you’re hungry late…
Eat a high-protein snack like beef jerky.
Sugary carbs before bed mess up your blood sugar and ruin your sleep.
If you’re hungry late…
Eat a high-protein snack like beef jerky.
4. Drinking coffee after noon.
Caffeine in the afternoon ruins your sleep quality and leaves you wired at night.
Try switching to herbal tea or water to avoid messing with your rest.
Caffeine in the afternoon ruins your sleep quality and leaves you wired at night.
Try switching to herbal tea or water to avoid messing with your rest.
5. Skipping workouts for family time.
Neglecting your health shortens your time with loved ones.
A 30-minute workout isn’t selfish—it’s an investment in more years with them.
Neglecting your health shortens your time with loved ones.
A 30-minute workout isn’t selfish—it’s an investment in more years with them.
6. Negative self-talk.
Constant negativity damages both mental and physical health.
Change your mindset, and watch how quickly your body follows suit.
Constant negativity damages both mental and physical health.
Change your mindset, and watch how quickly your body follows suit.
7. Eating carbs before protein.
Carbs spike your blood sugar and leave you hungry.
Protein helps stabilize your blood sugar and keeps you full longer.
Carbs spike your blood sugar and leave you hungry.
Protein helps stabilize your blood sugar and keeps you full longer.
8. Skipping breakfast.
Skipping breakfast drains your energy and leads to overeating later.
A high-protein breakfast sets you up for steady energy all day.
Skipping breakfast drains your energy and leads to overeating later.
A high-protein breakfast sets you up for steady energy all day.
9. Sitting for hours at a time.
Long periods of sitting damage your heart and increase your risk of disease.
• Get up
• Stretch
• Move every hour
This will keep your circulation flowing.
Long periods of sitting damage your heart and increase your risk of disease.
• Get up
• Stretch
• Move every hour
This will keep your circulation flowing.
10. Having no weekend routine.
Without structure, it’s easy to slip into bad habits like binge eating and sleeping in too late.
A simple routine will keep you balanced and focused.
Without structure, it’s easy to slip into bad habits like binge eating and sleeping in too late.
A simple routine will keep you balanced and focused.
11. Constantly trying keto.
Yo-yo dieting messes with your metabolism and makes it harder to maintain weight loss.
Instead, stay in a healthy caloric deficit that you can maintain.
Consistency and sustainability will get you much further.
Yo-yo dieting messes with your metabolism and makes it harder to maintain weight loss.
Instead, stay in a healthy caloric deficit that you can maintain.
Consistency and sustainability will get you much further.
12. Drinking regular soda.
Sugary drinks fuel weight gain and insulin resistance.
Solution:
Ditch regular soda for diet soda.
It’ll pay off in the long run.
Sugary drinks fuel weight gain and insulin resistance.
Solution:
Ditch regular soda for diet soda.
It’ll pay off in the long run.
13. Only stretching after injury.
Stretching only when you’re hurt guarantees you’ll get hurt again.
Make stretching a daily habit.
It’s the best way to stay limber and injury-free.
Stretching only when you’re hurt guarantees you’ll get hurt again.
Make stretching a daily habit.
It’s the best way to stay limber and injury-free.
14. Eating too many “healthy” snacks like nuts.
Whoever told you Nuts are a “healthy” snack…
Lied to your face.
They are high in fat, calories & they’re easy to overeat.
Stay away from nuts.
Whoever told you Nuts are a “healthy” snack…
Lied to your face.
They are high in fat, calories & they’re easy to overeat.
Stay away from nuts.
15. Overusing cooking oils.
Even healthy oils like olive oil can rack up calories fast.
Measure your oil to keep your meals lean and heart-healthy.
Even healthy oils like olive oil can rack up calories fast.
Measure your oil to keep your meals lean and heart-healthy.
16. Avoiding mirrors.
Ignoring your body makes it easy to miss changes that could lead to health problems.
Check in with yourself regularly.
It’s not about vanity.
It’s about awareness.
Ignoring your body makes it easy to miss changes that could lead to health problems.
Check in with yourself regularly.
It’s not about vanity.
It’s about awareness.
17. Skipping daily walks.
Daily movement isn’t optional—it’s necessary for overall health.
A simple 20-minute walk can make a huge difference in how you feel.
Aim for 8-10k steps every day.
Daily movement isn’t optional—it’s necessary for overall health.
A simple 20-minute walk can make a huge difference in how you feel.
Aim for 8-10k steps every day.
18. Not spending time with male friends.
No time with friends leads to stress and isolation.
Building strong social connections is just as important as physical health.
No time with friends leads to stress and isolation.
Building strong social connections is just as important as physical health.
19. Not weighing yourself regularly.
Avoiding the scale = avoiding your problems.
The best way to stay accountable is by weighing yourself daily.
Avoiding the scale = avoiding your problems.
The best way to stay accountable is by weighing yourself daily.
20. Avoiding red meat completely.
Red meat provides essential nutrients like iron and B vitamins.
& It’s high in protein.
Red meat in moderation = good.
Red meat provides essential nutrients like iron and B vitamins.
& It’s high in protein.
Red meat in moderation = good.
21. Choosing fatty meats like 80/20 ground beef.
Higher fat content means more calories and saturated fat.
Always opt for leaner cuts.
Higher fat content means more calories and saturated fat.
Always opt for leaner cuts.
22. Eating chicken with the skin on.
The skin adds unnecessary calories and fats that work against you.
Go for skinless chicken to keep it lean.
The skin adds unnecessary calories and fats that work against you.
Go for skinless chicken to keep it lean.
23. Doing only sedentary hobbies.
Inactive hobbies lead to weight gain and poor fitness overall.
Start something active like:
• BJJ
• Hiking
• Resistance training
Even if it’s just a short walk or stretch.
Inactive hobbies lead to weight gain and poor fitness overall.
Start something active like:
• BJJ
• Hiking
• Resistance training
Even if it’s just a short walk or stretch.
24. Using screens before bed.
Blue light from screens messes with your sleep.
Either use blue light glasses or cut out screen time at least 1 hour before bed.
Blue light from screens messes with your sleep.
Either use blue light glasses or cut out screen time at least 1 hour before bed.
25. Praying for healing instead of discipline.
God doesn’t give handouts.
He gives you the strength to overcome the obstacles in front of you.
A prayer is only as powerful as your actions.
God doesn’t give handouts.
He gives you the strength to overcome the obstacles in front of you.
A prayer is only as powerful as your actions.
Once my father started breaking these habits, his health and his life completely transformed.
& If you want to live an optimal life…
Make sure you avoid these 25 habits, too.
& If you want to live an optimal life…
Make sure you avoid these 25 habits, too.
If you enjoyed this breakdown…
Follow me @gabepluguez for more content like this.
Follow me @gabepluguez for more content like this.
Our client Jeff, a 40 year old surgeon and father, lost 29lbs in 12 weeks…
(without sacrificing career success)
Men, are you wondering if we can do the same for you?
DM me “BODY” to see if you’re a fit for our program:
(without sacrificing career success)
Men, are you wondering if we can do the same for you?
DM me “BODY” to see if you’re a fit for our program:
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