Episode 560: Low Effort Healthy Habits You Can Do With A Busy Schedule

Press it. - Hello everybody, welcome to another solo episode of Habits and Hustle. Next up, I want to talk about healthy habits. I think that there are some habits that we can adopt that really don't take that much effort at all and doesn't really require really that much that can really optimize your life.

It's like tenfold and I want to go over them super quickly because they're easy and they're important so let's do it, okay? - Amazing. - Okay, this is super simple, super quick. The first thing that I do every morning is I drink basically a 32 ounce glass of room temperature

water and I squeeze a lemon in it. Number one, I feel like it totally detoxes my body and it starts my day off right because I'm hydrating. I'm not someone who loves water, I actually hate water so I have to be a little bit more premeditated of drinking it during the day so I actually drink enough and so that way

I'm then getting in a huge amount like two or three glasses at a time right in the morning.

“So I'm starting off my day right with that lemon and that's how I take my supplement.”

So I take all of my supplements with that big glass of water that is like I said 32 ounces, I think, I'm going to show you this, I'm going to show you the size. - Oh nice. - This is it, this is the size of the glass and so this is probably like I said was this, was this 32 ounces no?

- Oh, I could be. - I don't know. - Yeah, because 8 ounces is probably like where your lower body is.

- I always say it, definitely more than 16.

- Okay. - Maybe 20. - It's about 20. - Whatever, it's a big, it's a big, it's a big glass of water, okay? - And I take my supplements, I take omega-3s, I've been taking that forever.

I take true nitrogen, which is the NAD precursor, take it, and it basically helps your body produce NAD, and we're taking true nitrogen for again, like six years also. I take an anti-oxidine called NAC, that's really good, and what else do I take? And then I kind of, I sometimes take a probiotic. - Do you do magnesium?

- Sometimes at night, but that's not one of my go-tos. - I don't like to take so many supplements, I just take, you know, I take a certain amount with the water, and then I make sure that I walk multiple times a day. Versus just taking one long walk.

“I think it's really important for you to move your body multiple times a day versus, you”

know, let's say, moving for one big chunk of time, and then being sedentary, the rest of the time. It's good to kind of move around and like get your blood circulating multiple times. So I'd rather do three ten-minute walks than like one thirty-minute walk. - Can I say a game changer for me has been my Fitbit?

I usually don't like to keep these on, because I'm so bad at keeping watches on my hand.

I always end up taking them off, I never put them on, but I've been pretty delish in about

it the last like a few weeks, and it is, it's been great, because you gamify your steps, and I love doing that, and I do like doing that, we're all split everything up, so I'll just make sure I'm walking, and it reminds me, it's like stopping lazy, get up, it's been an hour. - 100%.

- And I think that, the one good thing, but a lot of these trackers can be kind of like the overcompensate or overestimate what you're doing. - Oh yeah. - But what it does is it keeps you alert to the fact that, oh yeah, I should be getting

“up, because I am walking, I think of all the trackers, the one thing that is pretty good”

on all of them is the steps. - The steps, yeah, I never listen to the steps. - The calories aren't, they overestimate calories so much on there, there's no way you're burning that. - Right.

- The step counter, steps counting has been around for a long time, I trust those, yeah. - I used it for the step counter, and so steps are really important, I try to get, like everybody, the number by the way, 10,000 steps is very arbitrary, if you can get 8,000 that's great too, but I like to go for 10, if I see myself gain to 12 or whatever else, I'm like so excited.

- I've got 17, the other day.

- That's amazing, that is amazing.

I want to work, I like to work out first thing, afflix, so I drink my water, I tend to make my kids or breakfast in their lunch, and then I want to work out right after that, and the reason why is I want to start my day off on the right foot, I want to be able to sweat, I think the sweat activates my brain to work better for the rest of the day, it gives me way more productivity, and cognitively, I'm way more on top of it, so that's another

big one. The other thing I wanted to say, a couple other ones, I do love the sauna, I love the sauna, if you don't have a sauna, you can get a sauna blanket, you can get all sorts of different ways, you can go use a sauna, there's tons of places now where you can use a sauna, what I love about it is, again, I love the whole idea of sweating out your toxins, I think

very happy about, for those of you who don't have a cold plunge, you can take a three-minute

“cold shower, it's just, it's very effective, and it gives you that same type of thing, right?”

The cold and hot therapy is super, super good for recovery, inflammation, circulation, the cold is great for also, I think it's called like, the brown fat that you have in your body, it's great. Some other ones, easy ones that you can do is I follow sleep to meditation music, I think I'm on a meditator, as most of you probably know because I talk about that, but something

that kind of calms me and soothe this me is meditation music and following a sleep in that way is really a big one, meditator music, she ever falls to like spa music, because that doesn't fit in, similar, similar, similar for sure, I love spa music, I do too, I wait train at least four times a week, super important, especially as you get older, the best way to increase muscle mass on your body, ladies, please listen to this, is to resistant

train, very, very, very important, and you are not going to get bulky, trust me, you're not going to get it. You're not going to get it. For five years, it's, it's exactly, no we're near bulk, it's so annoying. It's very, very difficult, and also it's a great way to increase your testosterone in your

body, right, most natural, effective way to do it is, is to wait train, so especially after

“the age of 40, I cannot tell people how important this is to be wait training, a minimum”

of three times a week for 20 minutes, a ton at a time, you don't have to be doing hard or hard, hard weights, but getting to the practice of resistant training, there is no other fitness modality, well, that will give you the same being for your buck, I promise you, a couple other ones that are really important that kind of keep me on point is prepping and having healthy food options available to you, or else that will be one of your biggest

demise is because when you're hungry and you're starving and there's nothing around you'll tend to grab whatever is available, chips, chocolate, whatever, so having, having some

healthy options with you or around you is a game changer.

Some of these are pretty obvious, but sometimes the most obvious things need to be repeated. I'm trying to, oh, another thing I love is, and I call this a healthy habit is listening to comedy, like watching some stand up, I love that because laughing is so important for your health and for your happiness and it like it increases my serotonin, it like gets my endorph, I love it, it like really makes me happy, that's a great dopamine hit,

that doesn't require you being on social media, I mean you can, I guess look at it on social media, but the whole concept is like laughing, it automatically, who doesn't like to laugh, it's so good for your overall health, so I try to listen to comedy daily. If the comedy is good enough to, it'll be an abour count if you're laughing that hard. That's right, exactly, and these are things that are like simple to, a lot of these things

are very simple ways to kind of just be overall more healthy and have actually adopt some self care into that, right, like just things like that, so walking multiple times

a day, drinking a glass of water first thing in the morning, and if you're not someone

who is a water drinker, hydration is so important, so then plan it out, you know, like another trick I used to do until I had these, these other ways I would drink my water, it was a bunch of elastic bands around my cup or my bottle, and at the end of the day all those elastic bands had to be taken off, and if they weren't, that would tell me, it would trigger my brain, okay, I take off the elastic band, I got to drink another glass of water,

and so I wasn't allowed to go to sleep until all the elastic, all 10 elastic bands were off, because hydration is so important, people mistake hunger when they're actually thirsty, and they're eating more because of that, it's great for, also right for your skin, for your bones, it's great for everything, so that's another thing. Would you put the elastic bands on in different spots, so you'd have to drink to that level,

or they were just all on there, and it would just remind you, like, how can you keep taking like a big fuselage? It would remind me that not just a few tips, because I don't do it that way, I did it for like, okay, once I take off the band, I had to drink eight ounces of water.

“Oh, God, because that way, that's how I'm going to get my daily, my amount, my quantity”

in, plus, plus, more, each band represented an eight ounce glass of water that I would just drink up. That's very smart, I like that. And I just actually stopped doing that maybe a couple of years ago, because I've put things in place, like, of course, I drink my water in the morning, and then when I work

so I have all of these benchmarks and places in my life for them, it eliminates the ability for me to kind of fail, really.

“And so basically, that was basically the way training, the lemon in the water, the elastic”

bands, if you know I hydrating enough, that's a great one, falling asleep to meditation music, listening to comedy for ten minutes a day to make you laugh, walking multiple times a day, the weight training, super important, especially if you're over 40, is there anything else that you want to add? Oh, the sauna, sweating first thing in the morning to be really pretty more productive during

the day, doing the hot cold therapy, so you can go into a sauna and then use a cold shower, or you can go to a gym and use their sauna, or you can get a sauna blanket, that also really is effective, but I love the hot cold therapy is really good. I do as well, I would say my one for water is buying a reusable water bottle, it's been a game changer for me, because there's so many times when you're out and you're thirsty

and all you want is some water, and that would have been a great opportunity for you to get some water in and hydrate yourself, but you're out and you just don't really want to go buy a bottle, or maybe it's just a convenient for you, so I love having a water

“bottle always on hand, and I think a reusable one is just better.”

Once you get a reusable water bottle, you start tasting the plastic of plastic water bottles, and you're just like, look, it's disgusting, it starts hitting you in a way that, I mean, I really don't like drinking out of plastic water bottles anymore, I can really feel it.

So yeah, I'd buy a reusable one, always have it on you.

Oh, the one I just forgot also, by the way, was having healthy options around you, so you're not grabbing junk around you, so take a few minutes and either meal prep a little bit, so you have like healthy proteins around you, or you're taking them with you as a snack, it could be, I'm not a big, to be honest with you, I'm very conscientious of what kind of nuts I eat, because people tend to overeat nuts.

All of it will make you break out, you know? What, all of these some people, not most, like, you know, have a problem with all of this. No, almonds in general are really, I can, I can cause them, it's just not discussed very much, but they, they can. Okay, I'm talking more, but maybe that, you're probably right, I don't, I don't know,

but that, but I would say that what I think what happens is people don't know what a real portion is of nuts, and they take a handful, and a handful, people think that a handful of nuts when you're hungry is usually four or five portions, which is in your whole daily intake of your fats and your calories, so what a real portion of nuts are is usually like six nuts, which is not at all filling, I mean, who eats six nuts, unless you're like,

so disciplined, which I mean, that's really hard to do.

“So, I love eating an apple a day, that's what I do, I, I'm a big apple person, because”

the apples are super fiber filled and satiating, I'll eat like two apples a day, just because it's so, it gives you so much fiber, and there's a lot of water, the water content's really high, so I try to eat a lot of foods that have a high water content for the same reason.

Great, two apples, you must never go to the doctor.

Do you, do you like carrots? I love carrots are one of my favorite go to tonight, so I'll just chop them up at the beginning of the week, I don't like baby carrots, I think they have too much water in them. I don't like baby carrots, and I will peel and slice them and have them in like a container for the whole week, I can finish like a bunch of carrots in one sitting, I'm love carrots.

I love carrots too, I love Hikkama, Hikkama is my favorite, Hikkama is a really good one too. Hikkama is amazing, I also love cucumbers, but Hikkama is like my favorite. Do you cool robbing, you'd like chorobi, chorobi is delicious at that. You slice it really thin, you pull like a little olive oil and salt and pepper, it's like such a good thing. I also love fennel, oh, yeah, I have a thing with fennel, I'm not

crazy about it, but my family loves fennel really. I also love radishes, but this is what I'm saying, these are ways you can save yourself a ton of calories and a ton of heartache, right? Because you may not want to, you may be like, you may just kind of like screw up your entire nutrition or your health by just like taking basically stacking on the wrong food, not even intentionally, just because there's nothing else around, right? So be prepared, be prepared,

yeah, that's it. That was great. Thanks. Join the Facebook group, follow Jen everywhere. Let me know guys. Also, if there is a like a healthy hack, healthy habit,

that's really helped, you know, be a game changer for you and help you optimize your overall health.

Let me know. Thanks.