Our world is busy.
The To Do list is perpetual. And it seems like the last thing on said list is to take care of your body and health—which is quite messed up for many reasons. But that’s what our society places value on!
Since we likely leave little time to give back to ourselves, I really like the notion of finding maximum return on investment with diet and lifestyle interventions.
So I like to think of it this way:
What are simple, actionable things we can do to live better and longer?
I believe that the following three things can make a HUGE difference in your life.
It’s nothing revolutionary, nothing that will take a ton of time and effort out of your day. Just a few tweaks that have big impact.
1. Eliminate Liquid Calories
Folks consume a jaw-dropping amount of calories and sugar in everything from coffee drinks to juices, sodas, and alcoholic beverages.
Liquid calories are particularly problematic as they do not really make us feel full and they are incredibly easy to over do. You’re satiated through the foods you eat, not the nutrient-devoid sugar calories.
It will do you good to eliminate all liquid calories (or as many as you can!).
2. Get Enough Protein.
Protein has become the macronutrient everyone from keto followers to vegans love to hate. There’s a lot of theorizing about how “excess protein can accelerate aging.”
It’s outside the scope of this article to go deeply into this topic, but if you want to learn more about this, check out this video.
If you don’t get adequate protein more days than not, the following happens:
Folks tend to overeat.
Protein is the most satiating macronutrient, and if one is eating a keto diet one will tend to overeat fat, while an under-proteined vegan will tend to overeat carbs.
As we age we need more protein, not less. Perhaps the most critical asset we have to stave off aging is our lean muscle mass, and few things accelerate age related sarcopenia (loss of muscle) like inadequate protein.
3. Do Some Strength Work.
Get in some good type of strength work ideally most days, but at minimum 3 days per week.
And it doesn’t have to be long. If you can get in a good 30-45 minutes of full body lifting circuit 3-5 times a week you’ll be keeping and building muscle mass.
That can be just 1.5 hours / week total!
As an extension of my point above related to protein intake and muscle mass, if one does even a brief, full body strength session a few times per week it can reverse what we call biological aging by decades.
Keep your muscle mass and resist aging!
So that’s it.
3 simple, straightforward things to easily incorporate into your daily life.
They won’t add extra hours of stress or even too much thought. But they will add a lot of value, whether you’re looking to lose weight, prevent aging, or just be a healthier you.
Do you have any easy tweaks that made a difference in your life? Share in comments below 👇