Rules Which Help You To Have Amazing Health

Waking up early is all fine and dandy and, if your schedule allows it, joining the 5 a.m. club may very well be the best decision of your life.

But if you work late and want to go to bed past 9 p.m., you need to remember that SLEEP COMES FIRST.

If you aren’t getting at least 8–9 hours of solid high quality sleep each night, you will have a helluva time getting fit. Your body will literally be fighting against your goals.

So here’s what I recommend:

• Pick a bedtime and wake up time and stick to it (doesn’t matter if it’s 9–5 or 12–8, do what works for your body and adhere to it every day)
• Have a 30 minute pre-bedtime routine to help you wind down (do a brain dump, meditate, read a book, and then lights off)
• Black out your room and turn the thermostat to 67 F
• Eat a low carb high fat snack like almond butter and celery sticks or stop eating 3 hours before bed
• Set a 2 p.m. caffeine curfew
• Turn off all electronics 60 minutes before you want to sleep

If you will do these things, I promise they will accelerate your fitness journey and help you feel amazing during the process.

2. Skip the Gym

Despite many badass entrepreneurs and CEOs swearing by their early morning workouts, many studies have shown that the BEST time of day to exercise is around 3–4 p.m.

If your schedule allows, I’d recommend skipping the gym in the morning and opting for an afternoon training session instead.

If not, a morning workout is fine, just be sure to eat a hardy breakfast before you go so that you have the energy to get through it!

Speaking of breakfast…

3. Eat a High Fat/Protein Breakfast… Or Just Don’t Eat

Your cortisol levels shoot up first thing in the morning to help you wake up.

When your cortisol levels rise, so do your insulin levels.

This means that this is the WORST time of the day for your body to consume carbohydrates.

If you are going to eat in the morning (which I personally don’t do) then stick to a high fat and protein breakfast like greens, bacon, and eggs (or a protein/green smoothie) or just don’t eat.

Avoid early morning carbs at all costs.

4. Pound Lemon Water and a Greens Mix

To wake up your body and charge your energy levels, you’ll want to start your day with 12 oz of lemon water and 1 serving of a green superfood (I like athletic greens).

Hold off on the coffee until your cortisol levels drop around 10 a.m. and you’ll be able to experience consistent energy levels throughout the day without any insane caffeine crashes.

5. Feed Your Mind With Positivity and Motivation

If you want to be as fit as possible, your morning matters. But what you do with the rest of the day matters more.

If you follow everything I’ve already laid out but then sabotage your results by munching on donuts and Twinkies the rest of the day, your fitness journey is screwed.

To ensure that you stay on track, I recommend feeding the most important muscle in your entire system… Your brain (yeah I know, it’s not technically a muscle).

Watch an uplifting YouTube video, listen to a health podcast (like Shawn Stephenson’s Model Health Show), or plug up an audiobook like Tony Robbins Awaken the Giant Within.

Feed your mind with positive and healthy messages and you’ll find it much easier to stick to your habits later in the day.

6. Workout Less But Better

Whether you work out in the mornings or afternoons, I’m going to recommend something counterintuitive.

Work out LESS.

Do heavy resistance training 3x a week and sprint once. Do NOT train hard more than 4 days a week and certainly don’t do it every day.

Your body simply can’t handle that kind of stimulus unless you’re 1) Insane or 2) On tons of anabolics.

By limiting your workouts to 3x a week you’ll be able to recover better and workout harder over the long run and that is ultimately what will make you the fittest version of yourself.

7. Remember the 80/20 Rule

It doesn’t matter if you spend 20% of your week at the gym. If you spend 80% of your day sitting on your butt working, you won’t be healthy. Period.

You need to live an active lifestyle, beyond the gym.

Set a timer when you’re working for 25 minutes. When it goes off, get up, stretch, and do some calisthenics. Go for a long walk in the middle of the day. Alternate between a standing and sitting desk.

Do whatever you need to do to live a more mobile and active lifestyle.

The same applies to diet.

Don’t give up your favorite foods. Just make sure you’re eating 80% of your calories from healthy whole food sources like vegetables, fruits, meats, and nuts.

If you do this, you WILL reach your fitness goals.

Here are some rules to follow that can help you achieve and maintain amazing health:

1. Eat a balanced diet: Make sure your meals are balanced with a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
2. Stay hydrated: Drink plenty of water throughout the day to keep your body hydrated and functioning properly.
3. Get enough sleep: Aim for at least 7-8 hours of sleep each night to help your body repair and rejuvenate.
4. Manage stress: Find healthy ways to manage stress such as meditation, yoga, or deep breathing exercises.
5. Exercise regularly: Exercise is important for maintaining a healthy weight, reducing the risk of chronic diseases, and improving mental health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
6. Avoid smoking and excessive alcohol consumption: Smoking and excessive alcohol consumption can increase the risk of chronic diseases such as cancer, heart disease, and liver disease.
7. Practice safe sex: Use protection during sexual activity to prevent the spread of sexually transmitted infections.
8. Maintain good hygiene: Practice good hygiene habits such as washing your hands regularly, covering your mouth and nose when you cough or sneeze, and brushing your teeth twice a day.
9. Get regular health check-ups: Schedule regular check-ups with your healthcare provider to detect and manage any health issues early.

Remember, small changes in your daily habits can have a big impact on your overall health. Focus on making sustainable lifestyle changes that work for you and your unique needs.