1. Drink more water
This one is easy. Start by swapping out any sugary drinks with water. Sparkling water can be a great alternative sugary coffee drinks and soda.
2. Move your body...every day
On Mondays, do cardio (walking, running, biking, etc.). On Tuesdays do strength moves (pushups, squats, pull ups, crunches). Repeat this alternating pattern all week, and take a break on Sunday. We are built to move, not sit all day. If you work on a computer most of the time, commit to standing every hour. Try to get to 10,000 steps most days. Bonus benefit of doing this: your sleep will improve!
3. Eat more protein, fiber and vegetables
Build every meal around protein. For people trying to build and maintain lean muscle (that means all of us!), aim for a daily goal of at least 0.5 to 0.8 grams of protein per pound of your ideal body weight. Then look for quality fiber in the carbs and veggies that go with your protein. Shoot for at least 30 grams of fiber a day. The average person only gets 14 grams a day. Good news: a single bowl of Todd's Power Oats has at least 12 grams of fiber and 30 grams of protein!
4. Cut back on alcohol
This one can be tough, but it pays dividends. Less alcohol can help improve your health in surprising ways: You'll have better control at mealtime to choose the right foods (see #2). You'll be more likely to exercise in the morning (see #3). If you swap a WhiteClaw for a sparkling water, you'll be improving your hydration, instead of getting dehydrated (see #1). Perhaps most importantly, your sleep will improve (see #5).
5. Prioritize your sleep
As we age, quality sleep becomes more elusive. The good sleep that came easily in our youth now requires more effort. The good news? If you work on the first 4 things on this list, I promise your sleep will improve. Even without the more advanced sleep hacks (like the 3-2-1 method I'll talk about in my next newsletter), just working on the other pillars of good health listed above will improve your sleep almost immediately.
There aren't any shortcuts on the road to long term health. You have to do the reps, and do them consistently. Like brushing your teeth.
But the good news is that these 5 simple habits feel really good once you get started, and that can become a good addiction!
Be good to your self!
-Todd
Founder, Todd's Power Oats
P.S. The picture above is me climbing the Manitou Incline in Colorado Springs with one of my twin boys in my backpack. I'm glad I fueled up with my high protein oats that morning because I needed that steady energy to get me up the mountain!
