Simple habits to tweak to change your health.
Mornings: the goal is slow and peaceful. Get up 15-30 min earlier if you're always rushed. Drink electrolytes, and essential amino acids. this can be tracked in macros as 30g protein which is helping you get 30g protein within 30 min of waking.
Put your bare feet in the grass and let the sun hit your face while you drink the mixture. Take 10 deep breaths in through your nose and exhale out your mouth.
This one habit of letting the sun hit your face in the morning before you look at a screen, sets your melatonin production for the evening to help you sleep better that night.
If you plan out your breakfast and make it on Sunday,
then you have a high protein healthy breakfast to eat every day. With your coffee of course. Trying to stop drinking coffee on an empty stomach first thing in the morning. Because this can spike cortisol levels and cause insulin resistance. The goal is protein! If you're in a calorie deficit and not hitting protein, then you are losing muscle. If you're in a calorie deficit but you're hitting 30g of protein at breakfast, lunch, and dinner plus the essential aminos, then you're losing fat.
Movement is very important, and if you're just getting started you can start by walking 3 days a week and doing an at home resistance band workout for strength training. The bottom line is MOVE your body 5-6 days a week for a minimum of 30 min each day.
Goal for longevity is to walk with intention and do weighted exercise to improve bone density.
Is eating healthy expensive? I beg to differ! Go to the store with a plan and only by what you need! wash your fruit and veggies immediately and chop them up so you will eat them! If you fail to plan you will plan to fail. Going through the drive through and eating out for breakfast and lunch all week is what's killing the budget.
At the end of the day, try to go to bed 15-30 min earlier than normal. Try avoiding a screen 30 min -1 hour before bed. You can wear blue light blocking glasses and get a blue light blocking screen protector. Plug your phone in across the room from your bed. Make sure your room is dark and free from clutter. Let your room be your sanctuary! This can really help with your sleep. These new habits can help sleep, energy, stress, and digestion, including bowel patterns and habits.