@chrisboettcher9: 10 things you're probably doin...
@chrisboettcher9
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Jul 16, 2024
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10 things you're probably doing every day that are seriously damaging your health:
1) Drinking caffeine first thing in the morning
1) Drinking caffeine first thing in the morning
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When you wake up, you’re dehydrated and cortisol levels are elevated.
Caffeine increases these stress hormones before they are able to naturally return to baseline after waking.
Delay caffeine for an hour and grab a water to minimize this effect.
Then, enjoy your caffeine.
Caffeine increases these stress hormones before they are able to naturally return to baseline after waking.
Delay caffeine for an hour and grab a water to minimize this effect.
Then, enjoy your caffeine.
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2) Looking at screen light before sunlight
There’s no worse way to start your day than waking up and scrolling.
Spend some time outside, preferably moving, before you check your devices.
Your sleep, mood, circadian rhythm, and stress levels will all improve significantly.
There’s no worse way to start your day than waking up and scrolling.
Spend some time outside, preferably moving, before you check your devices.
Your sleep, mood, circadian rhythm, and stress levels will all improve significantly.
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3) Eating refined carbs and sugars for breakfast
When you eat processed carbs, you experience rapid spikes and crashes in blood sugar.
It’s why you feel chronically fatigued and hungry later in the day.
Instead, try building your breakfast around proteins and fats.
When you eat processed carbs, you experience rapid spikes and crashes in blood sugar.
It’s why you feel chronically fatigued and hungry later in the day.
Instead, try building your breakfast around proteins and fats.
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4) Not eating enough protein
The FDA suggests you eat 50 grams of protein daily.
But that’s far too low.
We want protein to be at the heart of our diet for satiety, muscle growth and repair, and immune functionality.
Aim for 0.8-1 gram of protein per pound of body weight.
The FDA suggests you eat 50 grams of protein daily.
But that’s far too low.
We want protein to be at the heart of our diet for satiety, muscle growth and repair, and immune functionality.
Aim for 0.8-1 gram of protein per pound of body weight.
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5) Sitting at a desk > 6 hours a day
Excess sitting is linked to numerous health issues, including:
• Poor posture
• Weight gain
• Increased risk of chronic disease
If you work a desk job, make it a priority to get up every hour to stand, stretch, and walk.
Excess sitting is linked to numerous health issues, including:
• Poor posture
• Weight gain
• Increased risk of chronic disease
If you work a desk job, make it a priority to get up every hour to stand, stretch, and walk.
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6) Drinking liquid calories
Because there’s no fiber to slow the absorption of sugar, liquid calories are like injecting an IV of sugar straight into your bloodstream.
Cutting liquid calories from juices, sodas, and alcohol is a big lever to pull for your overall health.
Because there’s no fiber to slow the absorption of sugar, liquid calories are like injecting an IV of sugar straight into your bloodstream.
Cutting liquid calories from juices, sodas, and alcohol is a big lever to pull for your overall health.
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7) Mouthbreathing
The health consequences of mouth breathing are abundant:
• Dry mouth
• Weaker jaw
• Dental issues
• Impaired sleep
• Respiratory issues
To combat this, practice mindfully breathing through your nose, and consider using mouth tape while you sleep.
The health consequences of mouth breathing are abundant:
• Dry mouth
• Weaker jaw
• Dental issues
• Impaired sleep
• Respiratory issues
To combat this, practice mindfully breathing through your nose, and consider using mouth tape while you sleep.
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8) Constantly responding to emails and messages
When we’re always online, we’re in a constant problem-solving state.
This is awful for our stress levels.
Our nervous systems need a chance to relax.
Schedule time to detach. Use do-not-disturb. Turn off devices after 5 pm.
When we’re always online, we’re in a constant problem-solving state.
This is awful for our stress levels.
Our nervous systems need a chance to relax.
Schedule time to detach. Use do-not-disturb. Turn off devices after 5 pm.
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9) Having a few drinks with dinner
The downstream effects of drinking multiple nights a week are scary:
• Weight gain
• Impaired sleep
• Anxiety and depression
• Insulin resistance and chronic disease
A few drinks a week won't kill you, but if it's everyday it might.
The downstream effects of drinking multiple nights a week are scary:
• Weight gain
• Impaired sleep
• Anxiety and depression
• Insulin resistance and chronic disease
A few drinks a week won't kill you, but if it's everyday it might.
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10) Viewing bright light close to bed
Looking at screens close to bed disrupts your circadian rhythm and the production of melatonin.
We want to avoid this at all costs.
Use blue light blockers.
Turn screens off an hour before bed.
Stretch, pray, journal, or read.
Looking at screens close to bed disrupts your circadian rhythm and the production of melatonin.
We want to avoid this at all costs.
Use blue light blockers.
Turn screens off an hour before bed.
Stretch, pray, journal, or read.
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10 habits you're probably doing every day that damage your health:
• Sitting all day
• Mouthbreathing
• Drinking calories
• Drinks with dinner
• Blue light near bed
• Always being online
• Caffeine before water
• Screenlight before sunlight
• Refined carbs for breakfast
• Sitting all day
• Mouthbreathing
• Drinking calories
• Drinks with dinner
• Blue light near bed
• Always being online
• Caffeine before water
• Screenlight before sunlight
• Refined carbs for breakfast
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Stack some quick wins with our "Ultimate Guide to Health Starter Pack."
This system helped 148 men lose 3,517 pounds last year.
Here's a link to get it for free: thoughtful-crafter-258.ck.page/7a8a09ce07
