Major Factors to Reach Your Goals

1. Sleep! In a perfect world, we’d get 7-9 hours of sleep each night. It sounds boring, but the best way to do this is to give yourself a bedtime – the more routine you are, the easier it is to fall asleep at night (and stay asleep). Good sleep hygiene allows your repair hormones to go to work and help you recover from all the stress you have to deal with during the day. Along with having a bedtime, keeping the room you sleep in cool can help -as well as minimizing your exposure to light in the evening.

Here’s your daily habit starting June 24, 2021:

While we still want to stay on the fish oil, vitamin D, and fiber intake – you now have a meal plan to follow.

The plan gives you three options for each meal: but the overall concept is that we actually want a moderate intake of carbohydrates (while the rest of the world shuns carbs). Whole food sources of carbs – like oats, rice, potatoes – help us recover from workouts. But they can also provide fiber and help lower cholesterol.

We want to combine the carbs with a complete source of protein – like chicken, turkey, or a lean steak – while including a small serving of fat.

Your habit is to simply pick a meal, from the list of three options, for breakfast, dinner, and lunch. We’d want an adherence rate of 90%, so that means giving yourself an allowance of missing 2 meals each week.