In the past two years, I've lost (and kept off) almost 50 pounds. Given that health and fitness often feature in New Year’s resolutions, I'd like to share four practices that have been foundational to my success:
1. Get Regular Bloodwork Done
Pursuing health and fitness is challenging even on the best days. To boost your chances of success, it's crucial to have your body working with you, not against you. When I started this journey, I had dozens of biomarkers badly out of balance, leading to low energy and poor body composition, making every effort an uphill battle. The key isn't the bloodwork itself but finding a professional skilled in interpreting the results and providing appropriate interventions. I've been using Ways2Well in Texas, and their support and recommendations have been a critical and ongoing part of improving my health. I have the analysis done 3x a year so I can monitor changes and make adjustments accordingly.
2. Consume 1g of Protein per lb. of Body Weight
Proper nutrition is essential for health and body composition, and I believe protein is king. A high protein intake not only nourishes my muscles but also keeps me full, reducing the urge to binge on unhealthy foods. For me, this involves adding 1-2 protein shakes daily, alongside the protein in my regular meals. Tip: keep ready-to-drink shakes in the fridge for convenience, and bring them when traveling. Currently I have been enjoying Jocko's Molk Ready-to-Drink shakes.
3. Never Do Nothing
Cultivate a do not miss attitude towards your workouts. Compounding takes time to show results, so persistence is key. I aim to never have a day where I do nothing, even if it's 15 minutes of yoga, burpees in a hotel room, or a mile-long jog. Progress isn't always linear, but by minimizing backsliding, results come faster. In 2023, I only had three inactive days, one due to food poisoning, and two stuck in airport hell. This has also helped to build my mental resilience on days when there are endless excuses why I can't workout.
4. Find Your Hydration System
Dehydration saps energy and slows you down. Develop a system that makes staying hydrated easy and habitual. Recently, I've been using a 64oz Ice Shaker jug. Every night, I fill it with hydration mix (for flavor and electrolytes) and ice. The next day, as long as I finish the jug I have covered my bases, and with the addition of liquids from coffee, seltzer water, milk, etc I end up around 100oz. This system reduces friction for me by effortlessly tracking my intake, keeping water cold, and showing me tangible progress throughout the day. I currently use various flavors of BPN Electrolytes.
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