A new year is a great chance to make a fresh start by promising to be better and healthier. Dr. Joe Pazona and Cat Williams sit down in a recent episode of the Balls Deep podcast to share some solutions that are direct and realistic in nature that you can implement into your lifestyle. Continue readings as we discuss these powerful changes for a healthier you:
1. Self Care: Be Greedy With Your Health
To make noticeable progress in health, you first need to shift your mindset and put your health first. To change any habit and develop something new will take time to stick. Get selfish about health by reserving time to take care of yourself and your well-being.
Pro Tip: Put forward a plan for your wellbeing that focuses on the long term instead of short. Avoid trying to implement crash diets, just focus on integrations that facilitate a more balanced lifestyle. Remember change takes time and so does consistency.
2. Nutrition: Don’t Overthink It
The modern era is full of trends, thoughts and ideas. Many of these ideologies are promising when looking at it from the outside, but these will only make accomplishing your goals harder. Keep things simple by:
- Eating Whole Foods: Lean meats, eggs, vegetables and whole fruits should be included in your diet.
- Limit Processed Foods: Try to cook foods with shorter ingredient lists. Anything that uses a lot of ingredients and is packed in a box is not good for your health.
- Avoid Drinking Your Calories: Many people underestimate the number of calories they’re consuming via drinks, such as sodas, wine, and more.
Start Small: Swap out those sugary beverages for water or unsweetened drinks.
3. Movement: Find Joy in Motion
Movement is the element that binds all the fundamentals of better sleep, healthy food, and a good emotional state. You don’t have to spend countless hours in a gym to achieve your targets.
Dr. Joe’s Tips:
- Park further and walk longer to your destination, go for short strolls after meals, or do everything in your power to take the stairs.
- You can include activities that you love like playing pickleball, dancing or simply enjoying time with your children.
- To show how it’s done and to have fun together, get your family involved in sports activities.
4. Sleep: Start A Routine
Sleep is frequently regarded as nonessential, although it is unquestionably important. Good sleep begins with a consistent bedtime routine.
Sleep Hacks:
- Make your bedroom chilly, dark, and quiet.
- Do not gaze at any screens in the hour before bed.
- Even on weekends, try to go to bed and wake up at the same time.
5. Stress Reduction: Promote Emotional Health
A stressed mind means a stressed body. Emotional health and physical health are intricately linked and must be treated as two halves of the whole.
Strategies:
- Write down something you are thankful for each day.
- Take some time to indulge in simple things like reading, going for a serene walk or listening to music.
- When stress is at its peak, take a note of what negative thoughts you are having so that you can clear your head.
6. Family Matters: Tone Setting At Home
Your surroundings and environment contributes greatly when it comes to your health goals. Getting your family together on a new fitness and health plan can be a great catalyst for positive change.
Dr. Joe’s Take:
- Set an example of good and healthy practices to your children.
- Honestly support your spouse and each other’s wellness routines.
- Include physical exercise or a healthy meal in planned family activities.
7. Hormone Optimization: A Closer Look
Sometimes, all the right habits don’t lead to results because the body’s internal workings need optimization. Irregular or unbalanced hormones can affect energy, weight and mood.
Next Steps:
- Find a doctor to monitor your testosterone, estrogen and vitamin D levels to tell you if any key hormones are lacking.
- Once you’ve found out the deficiency, work on it.
Dr. Joe presented details of a client who lost 75 pounds after optimizing his hormones, showing how pivotal such a step can be.
Final Thoughts
New Year’s resolutions don’t have to be drastic to make a difference. Try to begin with minor adjustments such as drinking sufficient water, exercising for a little each day, and getting a good sleeping routine. Small wins add up, creating momentum for even bigger transformations.
We hope you’ll implement some of these health resolutions into your lifestyle. If you’re focused on living a healthier lifestyle, make sure to learn about the 4 pillars of wellness!
Disclaimer: This blog is for informational purposes only and does not substitute professional medical advice. Always consult with your healthcare provider for personalized guidance.
