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40 fitness & health tips I know at 35 that I wish I knew at 25: (Bookmark this one for 13+ years of fitness knowledge into 1 thread)
1. Limit alcohol consumption 2. Don't eat anything with added sugars - if it isn't naturally occurring, don't eat it 3. Cook all your foods in butter, tallow & ghee 4. Remove all seed oils from your diet (canola oil, rapeseed oil, sunflower oil etc)
5. Avoid processed grains (bread, wraps, tortillas, bagels, cake, cookies, etc). 6. Eat 30g of protein MINIMUM per meal 7. Consume foods that contain probiotics for gut health (sauerkraut, kimchi, kefir) - health starts in the gut 8. Consume omega-3's daily from wild-caught fish & eggs
9. If you are looking to lose weight, be in a caloric DEFICIT of 250-500 calories per day 10. If you are looking to gain weight, be in a caloric SURPLUS of 250-500 calories per day 11. Increase anti-oxidant consumption by consuming organic fruits & veggies 12. Drink & eat raw dairy (from locally sourced & trusted farms
13. Buy a health tracker to monitor sleep & movement 14. Aim for a minimum of 10k steps a day 15. Aim for resistance training 3x/week 16. Perform total body workouts in the gym (explosive, lower, upper, accessory)
17. Lift loads above 80% of your max to put on strength 18. Lift in the rep range of 1-5 reps to build strength throughout the body 19. Use multi-joint movements when building strength through your lifting program 20. Lift through full ROM to build mobility & strength through end ranges of motion
21. Continue to do athletic things even as you age (sprint, jump & throw) 22. Hill sprints are one of your best tools to build speed with minimal equipment 23. Perform moderate-intensity workouts for 1-2 hours a week 24. Perform interval runs to help develop your V02
25. Get a minimum of 7 hours of sleep a night 26. Go to bed & wake up at the same time every day (even on the weekends) 27. Reduce blue light at night to get better sleep 28. Wear blue light glasses at night
29. Shut off your phone an hour before bedtime so it doesn't affect your sleep cycle 30. Sleep with cotton pillows & sheets 31. Stay away from polyester clothing & fabrics at all costs 32. Get immediate sunlight exposure as soon as you wake up
33. Aim to spend 1 hour each day outside in the sun & nature 34. Practice meditation & gratitude DAILY 35. Get at least 80 minutes of heat exposure each week (sauna) 36. Get at least 10 minutes of cold exposure each week (cold shower, ice bath)
37. Drink spring water or from a reverse osmosis filter 38. Don't drink tap water 39. Don't cook in non-stick pans 40. Don't put drinks or food in plastic containers
There are many aspects you need to control to improve your health That's why I put together this FREE GUIDE The Simple Guide To Better Health You can grab it below <a target="_blank" href="https://sendfox.com/lp/36z4wj" color="blue">sendfox.com/lp/36z4wj</a>