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26 health cheat codes I know at 36 I wish I knew at 26: 1) The most demonized foods, like eggs and meat, are actually the most nutrient-dense foods on the planet.
2) Cut off food 3 hours before bed. Cut off fluids 2 hours before bed. Cut off screens 1 hour before bed. You’ll sleep twice as deep and wake up twice as energized.
3) If it comes in a package, 99% of the time, it’s not healthy. 4) Save that cup of coffee until after that first glass of water, some sun in your face, and a few steps. You'll be amazed at how much better that caffeine can be put to use.
5) You only gain the power to change once you take complete ownership for every part of your life. 6) Creatine isn’t reserved for bodybuilders. It helps muscle growth and athletic performance, but it also improves cognitive functioning and brain health. Take it daily.
7) The more protein you eat for breakfast, the fewer empty calories you’ll eat later in the day. 8) Avoid the middle aisles at the grocery store at all costs. They aren’t filled with food. They're filled with artificial chemicals engineered to keep you dependent and addicted.
9) Prioritizing sleep and stress management are just as important for your health and weight loss as a consistent workout routine. 10) The easiest way to cut bad eating and drinking habits is by pursuing a real, massive purpose.
11) Your ability to lead your family as a father is closely tied to your ability to lead yourself. And leading yourself starts with taking ownership of your reality, your health, and purpose.
12) You’ll get significantly better results adding 2.5 pounds to the bar and maintaining proper form than adding 25 pounds and ego-lifting. Leave your ego at the door. The only person you need to compete against is yourself.
13) The most important ratio is protein to calorie ratio. The more protein you get for every calorie, the better. 14) Systems work better than goals for weight loss. But having a goal to aim at is still important. To a man with no destination, no wind is favorable.
15) A 15-minute walk after each meal is the most important habit you can form for digestion and metabolic health. 45 minutes of walking a day will easily have you losing 20 pounds in a year.
16) Put breakfasts and lunches on autopilot. Prioritize protein, find something you enjoy, and eat the same few things daily. There’s no better way to ensure you’re staying on track for your weight loss goals.
17) Who you spend your time with is essential. If every social event is focused around food and alcohol chances are you're going to have a tough time meeting your goals. But if you’re around people who are active and healthy, their habits will rub off on you.
18) The older I get the more I realize 0 positive results come from drinking alcohol. It makes you fat, increases the risk of chronic diseases, heightens stress and anxiety, destroys sleep, and increases the risk of depression. Avoid.
19) When you’re eating, just eat. Don’t watch TV, scroll on your phone, or listen to music. Lack of focus is an easy way to overeat. Try to be mindful so you can recognize when you're 80% full.
20) Anytime you cook protein throughout the week always cook extra. Eating a chicken breast instead of a granola bar is an extremely high ROI swap.
21) Learn to enjoy the process of cooking. It's a life skill and the the easiest way to take control of your calories, hit your protein goals, and limit inflammation in your diet.
22) An underrated way to keep weight off is building more muscle. Muscle increases NEAT, which burns more calories at rest. So, as you build muscle, you burn more calories even when you aren’t moving or working out.
23) The number of calories you burn in a workout is not important. The only thing that matters is did you stimulate the muscle effectively to add more muscle.
24) Simply avoiding liquid calories can save you 10-20 pounds a year. Avoid sodas, juices, and alcohol. They’re empty calories and make you fat.
25) Use Sundays to plan for the week. Taking 15 minutes on Sunday to plan your meals will save you thousands of calories worth of bad decisions during the week.