The Top 5 Things Holding You Back

When it comes to making change to your health most people overcomplicate things. They chase fads, jump from one extreme diet to another, or think they need to overhaul their entire life to see results.

Here’s the truth: The things holding you back from better health aren’t flashy. They’re small, everyday mistakes that add up over time. The good news? Once you fix them, your health will improve—fast.

Here are the five biggest mistakes wrecking your health (and exactly how to fix them).

1: You’re Sitting Too Much (And Moving Too Little)

Research is showing that sitting to much could be slowly killing you.

• Sitting for hours weakens your muscles, tightens your hips, and destroys your posture.

• Lack of movement slows circulation and increases stiffness, pain, and even risk of disease.

• It increases likelihood of obesity, high blood pressure, high blood sugar.

• Increases risk of death due to cardiovascular disease, and cancer.

Fighting all that is easier than it seems with just a few lifestyle changes. The best part it doesn't require spending hours in the gym every day.

1. Move every 30-45 minutes. Set a timer to stand up, stretch, or walk.

2. Try to "exercise" 30 minutes a day: A 30 minute walk at the least makes a huge difference. Maybe try walking to work if your close enough. You can work the intensity up later.

3. Fix your posture. If you’re slouching over a screen, adjust your desk, strengthen your back, and stretch your hips. If you can, get a standing desk.

#2: You’re Ignoring Sleep (And It’s Destroying Your Recovery)

Lack of sleep is no different than sitting, causing a number of negative effects. These range from cogitative impairment, immune system weakening, to chronic diseases.

• Poor sleep wrecks hormones, metabolism, brain function, and recovery.

• Heart disease, obesity, diabetes, hormone imbalances, depression, and anxiety, are just a few complications that can come of sleep deprivation.

• If you feel sluggish, unfocused, or always craving junk food—this is probably why. Your body is craving sugar or anything it can use as sugar for energy.

The easy solution is to simply prioritize getting more sleep 7-9 hours to be exact. To take it a step further getting sleep before 12am is better than after. This allows you to better enter deep sleep which helps muscle recovery, memory, and hormone regulation. Below are some simple things to help get quality sleep.

1. Fix your nighttime routine. No screens 30-60 minutes before bed, keep your room cold and dark, and avoid caffeine late in the day.
   Wake up and go to bed at the same time daily. This helps your circadian rhythm. (10pm-6am) is the ideal window.

2. Try to get sunlight ASAP. Getting natural sunlight in the morning helps regulate the circadian rhythm.

3. It only takes 3-4 days. After this your body adapts quickly to your new routine.

#3: You’re Stressed 24/7 (And Don’t Even Realize It)

No surprise here by now but chronic stress affects all the same stuff as the last two mistakes. It disrupts hormones, weakens the immune system, and increases the risk of heart disease, obesity, and mental health issues. Stress comes from all sorts places you might not even know: poor sleep, doom scrolling, processed foods, lack of sunlight. Stress isn't just something you feel its a physical state inside your body.

• Chronic stress jacks up cortisol, wrecks your gut, disrupts sleep, and slows recovery.

• Many people think they’re "just tired" when they’re actually burnt out from stress overload.

Fixing stressors might be the hardest one on the list. This one requires you to do a little personal audit.

1. Identify your biggest stressors. Work? Relationships? Diet? Ask yourself how you can work on these.

2. Find an outlet For me personally it is going to the gym, its my time disconnect. Ideally your outlet is not in front of a screen. Even better if it involves movement!

3. Stop relying on caffeine to push through. If you’re always needing coffee, your body is running on fumes—not real energy.

#4: You’re Overcomplicating Your Nutrition

Diet and nutrition do not have to be complicated. If your diet looks anything like the average American diet a few small changes could do wonders. Picture a typical day of eating: full of soda, coffee with sugary creamer, processed foods, cereal, pastas, etc.

• People spend too much time worrying about fad diets, superfoods, and supplements instead of focusing on the basics. EAT REAL FOOD! Focus on whole ingredient foods, if you don't know the ingredient you probably shouldn't eat it.

• If your diet is full of processed junk, no amount of supplements will fix it.

EAT REAL FOOD! Focus on whole ingredient foods, if you don't know the ingredient you probably shouldn't eat it. A colorful diet of fruits, vegetables, and protein is the most basic place to start. Start eliminating processed junk food. When you focus on a diet it becomes hard to not think about when you can't have, find healthy foods you can enjoy!

1. Simplify it. Stick to whole, real foods: lean proteins, healthy fats, fruits, veggies, and quality carbs.

2. Hydrate like it’s your job. If you’re not drinking water, your body is running on empty.

3. Stop chasing the perfect diet. The best diet is the one you can stick to long-term.

#5: Your Not Consistent

When it comes to making a lasting healthy change in your health the sad truth is it doesn't come overnight. In order to see meaningful change you have to stick with it for more then a week or a month. This is a lifestyle change meaning it does not stop.

• Many people focus only on big efforts (workouts, diets) but ignore the small habits that make or break results.

• Because the results don't come overnight the lifestyle change does not all have to come overnight.

• Most people stop before they ever give themselves a chance.

Find ways to make it fun and enjoyable. When it comes to movement start with what you can even if it is only 30 minutes twice a week. For your diet start by maybe packing a lunch from home instead of getting fast food.

1. Stack small wins. Park farther away at work. Take the stairs. Stretch while watching TV.

2. Daily habits > short-term motivation. If you’re waiting to “feel motivated,” you may be waiting awhile. Build routines instead. Set your gym next to the door for a reminder.

3. Something is better than nothing! The change doesn't have to perfect little steps in the right direction will help get the ball rolling. Don't beat yourself if you slip every now and then.

Fix These Mistakes Today

Improving your health isn’t about doing more— its about doing the right things. These adjustments to your lifestyle could be vital to your future. Whether its moving more, drinking less soda, identifying your stressors, or prioritizing sleep, stick with it and stay consistent!

1. Pick ONE mistake from this list and start working on it today.

2. Get someone else involved in this lifestyle change having someone to keep you accountable can go along way! You can also join our newsletter for more content like this!

   
   

Your health is in your hands—are you ready to make your Vital Adjustment?