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How to be healthy (without losing your mind or all your money):
Few things are more effective than daily habits that trigger healthy behaviors.
Focus on outcomes that last rather than outcomes that are unsustainable. Walking around at 5% body fat isn’t as cool as most people think — and it’s not necessary. Healthy is more about what you can do and how you FEEL than how you look.
Understand that slow, gradual weight loss more often wins the race. If you lose 2 pounds per month for an entire year, that’s 24 pounds. That’s better than losing 10 pounds the first month, hating your life, and gaining it all back.
Try to lose weight (or build muscle) in sprints. You’re less likely to be burned out and more likely to be able to push harder and see results if you’re the perfect mix of aggressive and patient. You will not lose weight (or gain muscle) every day or week. Accept it.
Don’t fall for scapegoats. One food or ingredient is not the root of all dietary evil. Never has been and never will be. Your body can handle any food in moderation. And yes, that includes sugar.
Mental health is tied to physical health and vice versa. Emphasize both equally.
Social health impacts mental and physical health, as well. People who are connected and feel loved tend to live longer. It’s not a coincidence.
Sexual health is a thing, too. In the words of Nike: Just do it (safely).
Exercise is like a bank account with compounding interest. Consistent investments over time are better than 1 big investment infrequently. Pick an exercise you love — whether it’s walking, swimming, lifting weights. What you do doesn’t matter as much as if you do it. Repeatedly.
Detoxes are for dummies.
Many diets work. Calories are energy in, exercise is energy out. But, not all "energy in" is equal. Think of all the different ways you can add/subtract to reach a certain number. That’s weight loss/gain.
Stop fighting over what is best and focus on what works for you.
Stop fighting over what is best and focus on what works for you.
Never buy a supplement that promises you the world.
Don’t invest too much in health headlines. It will drive you crazy. Ya know, lobotomies were once the “cure” for depression.
Carbs are not bad.
Fruit is not dangerous. The only danger is people who claim fruit is bad and should be avoided. Avoid them.
Fruit is not dangerous. The only danger is people who claim fruit is bad and should be avoided. Avoid them.
In general, extreme behaviors — whether with exercise or diet — simply don’t work in the long run.
Accept that your genetics are an undeniable advantage or limitation.
But, generics are not an excuse nor do they predetermine your destiny.
Anyone — yes, anyone — can overcome bad genetics and be healthy.
But, generics are not an excuse nor do they predetermine your destiny.
Anyone — yes, anyone — can overcome bad genetics and be healthy.
Abs are overrated.
That doesn’t mean they are a bad goal or a shallow goal.
It just means that they are one measure that is achieved differently by all and requires a certain level of sacrifice.
Some can have shredded abs at 20% body fat and others need 10%. That’s life.
That doesn’t mean they are a bad goal or a shallow goal.
It just means that they are one measure that is achieved differently by all and requires a certain level of sacrifice.
Some can have shredded abs at 20% body fat and others need 10%. That’s life.
Being healthy can’t protect you from every disease, but it will give you a better chance to fight any disease.
The strength you create training your body transfers to other areas and challenges of life. Resilience can be trained, but it requires resistance.
It’s not easy to take on difficult challenges, but overcoming difficult challenges will make life easier
It’s not easy to take on difficult challenges, but overcoming difficult challenges will make life easier
You are accountable for your own body. It’s no one else’s fault. Take ownership of your behaviors and actions, but DON’T beat yourself up when you make mistakes. We are built for failure. We are also built to learn. There is no fault in failures, only in not learning from them.
Finding what works best for you oftentimes requires trial and error. And once you find what works, your life might change, which could mean a new approach.
Be patient, and — again — double down on habits. They’ll create health stability on the rollercoaster we call life.
Be patient, and — again — double down on habits. They’ll create health stability on the rollercoaster we call life.
Protein is your friend. It helps with muscle gain and fat loss. It will keep you hungrier for longer and support every cell in your body. Oh yeah, and it’s the macronutrient that’s least likely to be stored as fat. If you hate on protein, you hate on human biology.
Most diet strategies are tools — not rules.
Intermittent fasting can help some, but it’s not superior.
Paleo can simplify choices — but it’s not the only choice.
Whatever gives you control of your eating will likely help your health.
Intermittent fasting can help some, but it’s not superior.
Paleo can simplify choices — but it’s not the only choice.
Whatever gives you control of your eating will likely help your health.
Give a damn about your health. It is the best investment you’ll ever make. You get one life. Live it. Enjoy it. And take care of your body.
