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What's in store for today:

• My 7 simple = successful rules for a healthy life
• The #1 book for personal change and transformation

My 7 Simple = Successful Rules For

A Healthy Life After 40

I recently had my annual physical with my primary care doc and she told me I am in such good health she doesn't even need to see me for another 2 years for a physical...

She originally said three, but then she realized after 2 years she has to do an entirely new patient intake again...so we settled on 2.  

Here's the 7 Simple = Successful rules that I follow to stay so healthy that my doctor doesnt need to see me for annual physicals after 40 👇🏻

1. I weigh myself every single day...

I know some will gasp at this and say it is obsessive or unhealthy, but it's just data.  The reason I have such control over my weight and my health is partly because I monitor it on a daily basis. 

In the past I would go for days, weeks, or months without weighing myself and then be really upset when I finally stepped on the scale again.  But by weighing myself every day I stay in control instead of hoping my weight is trending where I want it to. 

2. I walk 8k steps a day at least 80% of the time...

While there are rare days here and there where I won't close the full 8k step goal, it's rare and if I do miss it I don't miss it by much. 

Walking is the perfect exercise for burning fat, it helps stabilize and regulate blood sugars especially after meals, and it ensures my daily metabolism / calorie output is high enough that I can eat more food than if I wasn't active.  

This one is a HUGE reason why I am so lean and why my bloodwork looks so good at 42 despite my familial genetic disadvantages.

3. I lift heavy weight, 2-3 days a week...

Lifting heavier for less reps and sets gets me through workouts faster, and doing less reps and sets overall keeps my joints and nervous system from getting over worked and getting unnecessary injuries.  

Also, strength training builds and preserves my muscle mass as I am aging instead of losing it.  This means I stay lean, functional, and with a strong metabolism.  Also more muscle means I can tolerate more carbohydrate intake before running into blood sugar issues, which is really nice. 

4. I do Zone 2 cardio (running) 2-3 times per week...

I didn't use to do this one, but I added it last year and noticed a dramatic improvement in my blood markers and how I feel physically and mentally.  

I already had great bloodwork and overall health, but adding this took it to an entirely new level.  I used to believe that cardio was unnecessary...and whilt it is unnecessary for losing body fat and looking lean, it is absolutely necessary for healthy aging and longevity / overall health.  

I run anywhere from 1-3 miles 2-3 times per week at a slow Zone 2 pace keeping my heartrate under 145 BPM and that gives me all the benefits I need.

5. I prioritize getting at least 7 hours of sleep...

It's important to note here that with a newborn in my house, a 3 year old, and an 8 year old...my sleep is not perfect.  I do wake up 2-3 times a night.  

But regardless of those sleep interruptions, I do prioritize either going to bed early enough or sleeping in long enough to get 7 hours of sleep 80% of the time.  

Our body heals and restores during sleep, so when it comes to staying "young" and being able to keep up every day, I credit just as much of my energy to my sleep habits as I do to my food and exercise.  

6. I eat a protein first focused diet...

By protein first I mean that I prioritize making sure that at least 40% of my daily food is protein, and I intentionally look for ways to minimize unnecessary carbohydrate and fat intake so that I am not getting any more carb or fat intake than is necessary.  

I prioritize foods and products that are high protein and I swap high carb and high fat foods out for low carb and low fat or fat free versions.  

This allows me to keep my bloodsugar regulation and other metabolic markers in extremely good shape and allows me to be very intentional when I want to indulge with higher carb or fat foods.  

7. I hydrate with both water AND electrolytes every single day...before coffee.

I start every single day with 40 ounces of water with added pink himalayan salt for electrolytes, and some low calorie flavoring BEFORE I have any coffee or anything else with caffiene.  And I usually will follow up with another 40 oz. of this hydration cocktail in the mid afternoon.  

We wake up very dehyrated and electrolyte depleted every morning and we need both for energy and vitality.  Caffiene only masks the real issue.

A lot of people wonder why I have the energy I do, this is a big reason.  

You'll notice these are all very simple...

1. Weight daily
2. Walk 8k steps every day
3. Lift heavy 2-3 times per week
4. Run 1-3 miles 2-3 times per week
5. Get 7 hours of sleep at night
6. Eat a protein first diet
7. Hydrate with water AND electrolytes morning and afternoon

These are the rules / standards that have me healthier at 42 than most 22 year olds.  And if you follow adopt these and do them consistently I pretty much guarantee you'll see similar results. 

My Number 1 Book Recommendaton

For Changing Your Life

I read a lot. Well — I listen to a lot of audiobooks in the self-help and personal development space. I credit that habit to many of my successes and much of my overall health.

But if I had to pick just one book as my go-to manual for transforming yourself and building the life you actually want — it's this one.

Awaken the Giant Within by Tony Robbins.

It's long — 20+ hours on audio. But Tony recently released an updated version, and it's every bit as powerful and relevant today as when he first published it.

This book teaches you how to take control of your thoughts, your actions, and your entire trajectory in life. I know that sounds like hyperbole, but so much of the battle we fight is in our own hearts and minds — and this book is largely about the psychology of getting out of your own way.

Don't just read it once. Take your time with it. Come back to it.

I genuinely believe it can change your life.

Client Win Of The Week:

AJ's 60 Pound Transformation

AJ was the classic example of someone who works extremely hard at just about anything he does. 

That was obvious in his landscaping business AND the effort he was putting into his health...but for some reason he wasn't seeing results on his health journey despite doing Crossfit 4 times a week, being on his feet moving all day at work, and trying countless diets and programs to lose weight.  

But now, he's down 60 pounds and has sustained that progress through running his business and taking at last 2 vacations.

Here's what made he difference:

1. AJ needed real accountability, and he got it when he joined Healthy & Whole.  Having someone to be accountable to on a daily and weekly basis kept him on track even when things felt hard.
2. AJ is naturally very busy and constantly on the go running his landscaping business, so he needed an approach to food that would work on the go.  We taught him how to eat on the run, and how to make his diet fit his life, not the other way around. 
3. We focused on making sure AJ really enjoyed his food and knew how to let loose for vacations and other indulgences, instead of making him remove his favorite foods, which isn't sustainable.  

The end result is that now after losing 60 pounds, all the hard work he puts into the gym and his business is compounded by a lifestyle and nutrition that work together instead of against each other.  

Amazing what can happen when you pair hard work and determination with a strategy that actually works.  

Amazing work AJ! 💪🏻

Ready to start your journey? 

Here's how I can help...

If you're feeling overwhelmed and frustrated with your body and health, I know how you feel.   Apply for coaching here with Healthy & Whole, I'll work with you to find the perfect support level for you in our program that fits your needs and your budget.  We have options starting as low as $39.99 per month 💪🏻

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.