Yes, I am a huge advocate for nutrition but losing 'weight' and getting 'healthy' is not all about nutrition.
You can't have a good diet if you feel like crap when you wake up because you got 4 hours of sleep.
You can't have a good diet if you're depressed from scrolling through IG influencers' profiles all day.
You can't have a good diet if your brain is foggy because all you drank today was a La Croix and a Venti Vanilla Sweet Cream Cold Brew.
Rethink your daily routine.
Routine builds long-term consistency. If you aren't consistent with anything else in your life, how are you going to be consistent with what you eat?
1. Wake up early
Rushing around first thing increases cortisol levels which can disrupt hunger and satiety hormones
2. Have some downtime without your phone
Example: 20 minutes of spiritual reflection, 20 minutes of personal reading, 20 minutes of goal planning/day mapping. And make your bed! Nothing feels better than coming home after a long day to a neatly made bed
3. Get 6-9 hours of sleep a day
Especially between 10 pm-2 am, this is prime time for your hormones to re-balance
4. Drink adequate amounts of water
See here
5. Move your body every day
Walk, hike, skateboard, whatever it is that makes you move, you don't have to go to the gym and lift weights
6. Eat 80% real food
Primarily vegetables, fruits, grains, seeds, nuts, legumes, and HIGH-QUALITY meats/fish
7. Limit social media and screen times
Linked to depression and anxiety
8. Drink alcohol in moderation
Even light to moderate drinking damages gut health and causes brain fog
9. Eat adequate amounts of protein
30% of your daily food intake
10. Reduce added sugars and processed foods
That means anything in a plastic package or bottle
11. Fast 12 hours a day (8 pm-8 am), at least 4 days a week
See why here
12. Get regular sun exposure
Vitamin D is vital for immunity, calcium absorption, and mood
13. Ground every day
Skin-to-earth time, as I like to call it, decreases free radicals in the body via the earth's magnetic force, it acts as a physical antioxidant
14. Make time for things that you enjoy
Find a hobby or a passion
15. Be involved in your community
Volunteer, join a sports league
16. Strengthen your relationships
Write a letter to a friend, schedule a date with someone you haven't seen in a while, call a family member
Hi Tosha!
Can you share your thoughts on creating an evening wind-down routine?