I'd like to share with you the six major factors that have changed our family’s overall health and made us much happier. If you focus on the same, you’ll be on an excellent path to a long life of health and happiness as well.
These factors play key roles in getting and keeping us strong and lean. It will also promote a strong immune, hormone, and digestive system. Try optimizing each factor for the next 30 days and see how you look, feel and function.
Here are the first two -
1. Nutrition (Real Food + Supplements) 80% of your body composition (muscle vs fat) and overall health is influenced by nutrition. If you don’t get your diet in check, everything else is almost a waste of time. I’m not going to go into the “right” diet in this post because I believe it all depends on the individual. What I will say is that the QUALITY of your food is probably the most important thing to consider. Keep in mind that what you consume becomes part of you. The right diet is one that makes you feel and look good and something you can stick to for the long hall. Getting the right amount of all three macronutrients (high-quality protein, unprocessed carbs, and healthy fats) as well as a broad-spectrum of micronutrients (vitamins, minerals, antioxidants, & phytonutrients) is critical.
Once you’ve dialed in on the right diet, I would recommend using supplements to fill in any nutritional gaps. A whole food multivitamin/mineral and a broad-spectrum antioxidant is a great start. Next consider the healthy fats you consume on a weekly basis. You typically want at least 3 servings of cold-water fish and/or grass-fed beef a week. If you’re not eating these high omega-3 foods, consider a fish oil supplement. Last consider your antioxidant, phytonutrient and fiber intake from a variety of fruits and veggies.
DIET IS CRITICAL for health and happiness and you have 100% control over it. Taneen and I noticed a huge difference in energy levels and physical performance once we got this in check.
2. Exercise Exercise not only builds muscle and a strong vascular system, it also increases mobility as we grow old and releases feel-good hormones that strengthen the immune system. Incorporating an exercise routine will give you more energy, help you stay lean, and reduce the risk of disease, ultimately improving overall health.
When I say exercise, I’m not talking about grueling 3-hour workouts every day of the week. It really depends on your goals but, at minimum, incorporating three 15-25 minute strength training days using either body weight or weights and one day of 10-20 minute sprints/intervals is a great start. Stretching for 5 minutes every morning should also be incorporated into your routine. Then just try to move as much as possible; walk, play, stay on your feet! The most important thing is to get into a routine, whether it’s 10 minutes a day or 1 hour a day. This will ensure you stick with it.
Stay tuned for Part II.
QUESTION: What is your daily routine? How do you incorporate these two key factors to health and happiness?
I’d love to hear from you! Share your questions, thoughts and stories.