Here are some easy daily tips to significantly improve your health:
- Hydration: Aim for 5-6 water bottles (2.7 liters) for women and 7-8 water bottles (3.7 liters) for men each day. Water benefits skin health, blood pressure, body temperature regulation, digestion, nutrient transport, and energy levels.
- Portion Control: Consume correct portion sizes of foods and food groups to maintain a balanced diet.
- Pre-Workout Carbohydrates: Have 15 grams of carbohydrates before exercising, like a small banana or half piece of toast.
- Post-Workout Protein: Consume 20-40 grams of protein after workouts to enhance muscle recovery and hypertrophy.
- Breakfast: Start your day with breakfast to replenish your body after fasting overnight and provide energy for the day.
- View Food as Fuel: Consider food as a fuel source rather than just for pleasure.
- Healthy Snack Prep: Meal prep healthy snacks for the week to avoid unhealthy choices when hungry after work.
- Mindful Eating: Eat when moderately hungry (around a 3-4 on a scale of 1 to 10) and stop when satisfied (around a 7-8) to make better food choices.
- Slow Eating: Chew each bite for 5-10 seconds before swallowing to give your body time to register fullness.
- Sufficient Sleep: Aim for 7-8 hours of sleep each night to support growth, control hunger hormones, improve liver function, and enhance memory and learning.
- Avoid Late-Night Snacking: Refrain from eating late at night to maintain a healthy eating pattern.
- Meal Prep lunches for work: This will reduce the likelihood of eating out where we don’t know with full confidence how the food was prepared and is likely more unhealthy.
Implement 1-3 of these tips daily for one week, then gradually adopt more over time. Building habits gradually increases the likelihood of long-term success.
