Do THESE 5 Things and Level Up
I wasn’t able to completely change my life around before assessing and determining what and was not working to push me closer to my ultimate goals. In doing much soul searching and personal development, this journey became much more about holistic health and wellness (can you say longevity?) than anything else. Along the way, I unearthed non-negotiables that I would never compromise on going forward. Knowledge is power, and once you know, you can’t un-know.
Here are 5 things that will change EVERYTHING:
Walk 10,000 steps daily. I don’t care if you work a sedentary job, this is a must. You can get up an hour early and take a walk and be halfway there. This parameter is largely linked to longevity, and more importantly for many people, fat loss.
Eat your [goal] body weight (in lbs) in grams of protein daily. This is necessary to maintain the lean muscle mass you have on your body as well as the muscle you are trying to build. One thing many people don’t realize is that lean mass burns lots of calories just being alive on your body. It takes more energy to maintain lean mass than fat… aka if you have muscle, you burn more calories sitting on your booty.
Hydrate! Your body is largely made up of water. You should be taking in a MINIMUM of half your body weight in ounces of water daily. I personally drink my bodyweight in ounces. It all depends on activity level and sweat expenditure as well, but this is a decent metric. If you struggle to drink water, just increase it a little at a time. The more water you drink, the more water your body will crave.
Cut out extra BS - You don’t need added sugars, and you don’t need alcohol. While you’re at it, cut out fillers like gums and waxes as well. They don’t do anything for you but disrupt metabolic function. Alcohol is a silent killer - it truly is poison to the brain and body. If you prefer to drink on occasion, drink moderately, or only have 1, and be picky about what you choose to drink.
Strength train 2-5x weekly. Hitting every muscle group at least once, but ideally twice will increase that lean mass, providing a toned look and increasing resting metabolism. Don’t be afraid to lift heavy or increase reps. Progressive overload will yield the best results.
Do these 5 things to level up AGAIN:
Prioritize sleep - most muscle recovery/muscle protein synthesis occurs overnight. Try not to eat within a few hours of bedtime so that energy is spent on recovery instead of digestion.
Eat most of your meals at home - you can control what’s going in if you do this most of the time.
Get morning sun/ground - This is integral for circadian rhythms as well as overall wellbeing, It’s also associated with increased happiness as it increases serotonin levels.
Prioritize personal development and mindfulness so that you are in tune with your needs and desires, and hone in on goals and dreams. The actionable piece of this is execution. What will it take to get you where you want to be? What would someone that is already there look like?
Feed your inner child - be sure to allow yourself the time and space for play, or living out things you enjoy. As we get older and more is required of us from all areas (family, work, etc.), we lose our identity and autonomy. In order to remain the happiest and best versions of ourselves, we must allow this part of us room to grow and develop.
It’s not crazy and it’s not rocket science, but it will require you to prioritize yourself through sacrifice and live life intentionally. Here’s to leveling up!