In an episode of The Model Health Show (Shawn Stevenson’s podcast), Steven Gundry had stated that 8% of our health is controlled by our genes (TMHS - Episode 336). I have also heard other experts say similar things like that 95% of diseases are not strictly genetic. Knowing this makes me want to shake people when they say they have no control over something because “it’s genetic.” Yes, we know that diseases can run in the family but if you take care of yourself properly, almost anything can be prevented. Even if you don’t know or trust these experts, at the very least, this is a very empowering idea.
You can beat your odds for diabetes, certain cancers, and just about any other disease. You can get your ideal body. You can develop the skills you need in order to reach the goals you are striving for. In order to do those things you need to do one thing. Put. In. The. Work. Get to know what diet works best for you. Stop consuming anything and everything you crave, whether it be food or entertainment. Instant gratification kills productivity. Those hours you spend with mindless entertainment you can spend getting closer to your goals. Take this concept and take control! I personally love learning what experts have to say about health and nutrition and treating myself as an experiment in my journey of self-improvement.
If you have not started your self-improvement journey (or if you have but have yet to do these things), I highly suggest taking these steps:
A big part of why I created this platform is to help with the 3rd step. Whether you are struggling with building muscle, losing weight, figuring out what exactly “healthy” is, or even building your success, I believe I can help link you to the experts that can help you. I can suggest podcasts, books, and YouTube conferences that I believe can help you.
Email me at firstname.lastname@example.org or comment and I will be more than happy to help!
Also, check out my recommended books and contact pages and share on Facebook or Twitter if you find it empowering! Thank you for reading!
The following tips come from a few experts that I have done a heavy amount of research on and trust their input, including:
Here are some tips that are taken from their work that are easy for anyone to implement but are great foundations of health:
How much water should I be drinking?
Shawn Stevenson states that you should drink at least half of your body weight in pounds, transferred to ounces. So since I am 160lb, I should drink at least 80oz (he also says that if you are 200lb or over, you don’t need to go any higher than 100oz). He states that you should drink 20-30oz extra for any workouts so if I workout in the morning, I should make sure to get about 100-110oz of water through the day.
Mike Matthews states that you should drink about a gallon of water each day. This converts to about 128oz. And he also suggests drinking an extra 30oz if you work out.
Here are some tips I use that makes it easy to get at least 100oz of water each day:
How much protein should I be getting?
Mike Matthews interestingly prescribes more protein for those trying to lose weight than those trying to gain muscle. He suggests 1 gram of protein per pound of body weight if you are trying to gain or maintain muscle and 1.1 grams of protein per pound of body weight if you are trying to lose weight.
Ben Greenfield states that you do not need any more than 0.8 grams of protein per pound of body weight if you are trying to gain muscle.
Protein is a highly debated subject but Mike Matthews I believe has done the most research in the areas so I trust his information the most. Obviously, still pay attention to what source your protein comes from and know that it can be dangerous to get any more than 2 grams of protein per pound of body weight.
How can I improve my sleep and increase my energy levels?
Several experts have been speaking out on how crucial sleep can be. Shawn’s book Sleep Smarter is a great resource for several things, especially this topic. The saying “sleep is for the weak” couldn’t be more wrong.
If you lack the sleep you need, here are negative side effects we all get:
We all should average 5 sleep cycles per night, which is normally 7.5 hours of sleep. I struggle with this and can usually only get 4 cycles (6 hours) but I do some things to improve my sleep quality like:
How many servings of fruits and vegetables should I have each day?
Many experts are saying that we should not groups these together! You can’t really overdo it with vegetables but fruit you can absolutely overdo with the amount of sugars and carbohydrates that they contain.
Shawn Stevenson advises at least 2 servings of vegetables and only 1 serving of fruit (mainly berries) each day.
Mike Matthews suggests at least two or three servings of vegetables each day and at least 1 serving of fruit each day.
All of these experts (Shawn, Ben, and Mike) suggests plant-based diets, even if you are trying to build muscle. If you have trouble reaching these servings of vegetables, I would also suggest a Green Superfood Supplement. 1 tablespoon of that stuff mixed with water can equal multiple cups of leafy greens. I personally try to get 2-3 cups of a variety of vegetables each day but I use a green superfood supplement on certain days I only get 1 cup of veggies. I make sure 1 cup at least is in my lunch each day.
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Thank you for reading and I hope this helps someone!!
Recommended Reading: Michael Matthews' The Little Black Book of Workout Motivation
You might be asking what a fitness expert knows about success... Well, his success from his books has lead him to where his is now, being the CEO of an 8-figure company, Legion Athletics, where him and his team have thousands of articles as well as a fitness and nutrition, a coaching program, and supplements backed by scientific research. Mike is a hard worker who is dedicated to making a positive impact on the fitness industry, going against those who promise to have the "one thing you've been missing" to lose that weight or gain that muscle.
Mike has affected thousands, if not hundreds of thousands, of lives through his work and in The Little Black Book, he shares some of the biggest impacts he's made over the years. This book is not only full of great advice, but also has bits of motivation for you to look back to when you find yourself in a slump.
Here is some of that advice:
I highly suggest The Little Black Book for anyone... Really anyone that does not already have their goals laid out and their life completely in order. This book has some great practical advice on living a happier life by giving you the motivation to get stuff done that will lead to you reaching your goals that you've only dreamt about.
Click this link to check it out on Amazon.
One of my biggest problems before I started eating healthier was with juice and energy drinks. I would drink 2-3 cups of juice a day, whether it was Minute Maid Lemonade, Mixed Berry, or Cranberry juice and I would also have half of a Monster energy drink each day in order to make it through the workday, since I was working at a computer all day. Once lunch time hit, sitting in one spot and staring at a screen would have me drained.
Thanks to a tip from Shawn Stevenson, I started taking a 10 minute walk outside at lunch rather than having an energy drink. And 9 times out of 10, it worked!
Another thing that really worked was fasting, which I thought was interesting... If I skipped lunch, I wouldn't feel the same crash that I'd normally have after lunch. Once I hit around 16 hours in a fast, I would actually feel my energy levels rise (possibly because my brain/body were irking me for substance).
For the juice, the only thing that really worked was making sure I had enough water each day (100-120oz seems to be what most of the experts I research state is most beneficial). This is actually an easy task to do each day if you have a bottle of water within your reach for most of the day. Besides that, the only other thing that helped was simply making the decision to cut sugars out of my diet as much as possible. Juice was really the toughest thing for me to give up.
I went 6 months with literally only drinking water and possibly 1-2 beers/week and now (as of recently), I actually started making my own lemonade and iced tea with stevia packets, lemons, and unsweetened iced tea. Stevia is a 0-calorie sugar substitute that is said by nutrition experts to be a healthy substitute but I can tell you it makes lemonade and iced tea taste just as good! Even this, I will limit myself to no more than 1 cup/day.
To summarize, if you have trouble giving up sugary drinks, try these tips:
Write something about yourself. No need to be fancy, just an overview.