There are a few things that I do every day - just like I make sure to brush my teeth, take a shower, kiss Taylor goodbye, and take my supplements in the morning. I feel routine is definitely important and I'm always working to improve my routine so I can make sure my energy level and mood is consistent.
This was brought to my attention mainly by Shawn Stevenson. He shares a lot of great health tips and one episode worth listening to on The Model Health Show is the Hydration and Water Masterclass. I always aim for around a gallon of water each day (about 130oz), and one reason why I drink about 30oz before I head to work is to get a jump start on that. A couple other reasons are because it is very refreshing and I think it is good to flush your system a bit first thing in the morning.
2 Cups of Vegetables (Minimum)
Mainly from Dr. Gundry's books, Diet Evolution and The Plant Paradox, I realized how important vegetables are as a daily staple in order to keep a healthy gut. Every day, I try to make sure to have at least 1 cup of vegetables with my lunch and 1 cup with dinner. Usually my dinner includes leafy greens like lettuce and spinach while my lunch includes veggies like onions, peppers, corn, carrots, etc. Multiple health experts have explained that vegetables are MUCH more important than fruit even though we usually stick them together as "fruits and vegetables." Most fruit is overloaded with sugar and lacks much nutrition, so you should not have more than 1 serving a day (this is advice from Dr. Gundry, Dr. Cate Shanahan, Ben Greenfield, and Shawn Stevenson).
Mike Matthews and his book Bigger Leaner Stronger really pushed the point that, while nutrition is important, it is important to know your calorie intake and make sure it is aligned with your goals. If you are trying to cut weight, you need to make sure you are not overeating and if you are trying to gain muscle, you need to make sure you are eating enough calories to do so. From playing around with my diet just over these past 10 months, I've learned how to be comfortable whether I want to do either - when I want to gain muscle, like right now, I aim for at least 3,500 calories per day and when I need to cut some of the fat off, I will go back down to around 1,800 calories per day. By just counting calories and macros for a month, I learned where my macros should be and how to easily keep track of both calories and macros.
Take these habits as you will - I'm sure there are ways I could improve them. For instance, I could write a reflection after each daily reading or possibly increase my number of vegetable servings. There really is no excuse not to include these daily habits or your own version of them into your routine - they don't take much time and if you try it, I'm sure you will find it's time well invested.
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What are your daily habits that you swear by?
I spend a good amount of time researching health/fitness experts. I usually immerse myself in information on one expert I am interested and spend time reading their books, listening to their podcasts, reading their articles, and watching their conferences on YouTube and get a good picture of their background before moving to the next expert I want to research.
Thinking back to experts I have done deep research on in the past, here are things that resonated the most when I think of their work...
Dr. Steven Gundry
These tips give a decent look at the information these experts have to share. Almost all of my other posts are related to the experts above so you can find more information on other posts or go to my Recommended Books page to find books from them.
Here are some examples of related posts:
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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 email@example.com 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!
"No matter what you're facing in life, you have two choices: you can put in the work or get put in your place." - p.37 of Michael Matthews' The Little Black Book of Workout Motivation
Obviously, an important part of getting anywhere is the first step: setting clear goals. Mike Matthews really influenced me to take a deeper dive into figuring out what my goals are - not only for health/fitness but in all areas of life.
In one of his podcast episodes on Muscle For Life with Mike Matthews (to be honest I have difficulty finding which one it was), he mentioned a goal setting strategy that I needed to try. This is taken from Warren Buffet's "5/25 Rule."
There are three steps to this process:
Some other tips that I obtained from Mike mentioned and/or I thought were good practice while doing this were:
I will share with you one of my main health and fitness goals that are in my Top 5: By July of 2021, I will weigh a lean 175lb.
I currently weigh around 155 with likely close to 15% body fat so I am looking to gain about 20-25lb of muscle. This goal is important to me for several reasons but I really want to pursue this goal so that I can be more confident and well-respected. My job as a Construction Manager requires me to earn respect from all parties involved in construction (the owner, my coworkers, and the contractors, especially). When they see a young person like me; it is tough to get that respect. Obviously, I work to earn it in other ways but image definitely does matter. Another reason why is because if I keep up with my health and fitness, it will affect the lives of my future children in a positive way.
In this same episode of Muscle For Life, Mike Matthews mentioned the Self Authoring program (selfauthoring.com), which is a program where you write about your past, present, and future to find your good qualities and set your goals that was created by 3 researchers and psychologists, including Jordan Pederson. Pederson is a very popular name nowadays when people talk about self-improvement and has been featured on the Joe Rogan Experience podcast multiple times. This program is proven to improve performance, improve relationships, and help you identify your life goals. I highly advise at least doing Warren Buffet's method, and if you do both, do Buffet's first - it makes the Self Authoring program go smoothly when you have your goals in mind. I am currently only about 60-70% done with this program so maybe I will do another post on this in the future if/when I have further insights on this.
To end this, I will repeat the most important part. EVERYTHING YOU DO, think about how it gets you closer to 1 of your top 5 goals. There is nothing to blame but yourself for not reaching your goals - not genetics, not being "too old" or "too busy"... anything is attainable if you put the work in so figure out where you want to be, what it will take to get there, and do it.
Write something about yourself. No need to be fancy, just an overview.