In partnership with
Hey fitness nerds!
Thank you all {{active_subscriber_count}} of you!
A ton of people in the comments and replies have asked me to do an article on 5 simple habits that can do 80% of fitness work.
Here you have it.
Read 🔽 below!
🍎
IN LESS THAN 10 MINUTES WE WILL COVER:
Weekly Insights:
The Five Habits That Quietly Fix 80 % of Fitness Problems
Article Explained Simple: Methylene Blue Drip for Healthy People Fad or Real
3 Mobility Flows for People Who Cannot Touch Their Toes
Crispy Chili Crunch Chicken Lettuce Cups with Lime Peanut Drizzle Recipe
The Five Habits That Quietly Fix 80 % of Fitness Problems
Most people chase complex solutions to simple problems.
They buy expensive supplements. They follow complicated workout programs. They track dozens of metrics. Meanwhile, five basic habits solve nearly every fitness issue.
These habits work because they address root causes instead of symptoms.
Fixing these five areas eliminates the need for most other interventions. Your body functions the way it should. Progress happens naturally.
Habit One: Drink water first thing in the morning.
Your body loses water overnight through breathing and sweating. You wake up dehydrated. Dehydration reduces strength by 10 % and endurance by 20 %.
Most people reach for coffee instead of water. Coffee is a diuretic that increases water loss. This deepens the dehydration.
Drink 500 milliliters of water within 30 minutes of waking. Do this before coffee. Your energy improves. Your workouts feel easier. Recovery speeds up.
I keep a large water bottle on my nightstand. Drinking it becomes automatic. No willpower needed.
Habit Two: Walk 8000 steps daily.
Humans evolved walking 10 to 15 kilometers per day. Modern life reduced this to under 3 kilometers for most people. This movement deficit causes metabolic dysfunction.
Walking improves insulin sensitivity better than most exercises. It reduces stress without taxing recovery. It promotes blood flow that speeds healing.
The number 8000 matters less than consistency. Daily movement beats occasional intense exercise. Your body adapts to regular activity patterns.
Track steps with any smartphone. The data creates accountability. I prioritise walking meetings and parking far away. These small changes add thousands of steps.
Habit Three: Eat protein at every meal.
Most people front load carbs and save protein for dinner. This pattern keeps you hungry and undermines muscle maintenance. Protein triggers satiety hormones that control appetite for hours.
Aim for 25 to 40 grams of protein per meal. This amount maximises muscle protein synthesis. Three protein rich meals beat six small ones.
Breakfast protein matters most. It sets your appetite regulation for the entire day. Eggs, Greek yogurt, or protein powder all work.
I prep protein sources Sunday for the whole week. Grilled chicken, hard boiled eggs, and Greek yogurt containers. Removing friction makes the habit stick.
Habit Four: Sleep and wake at consistent times.
Your circadian rhythm controls hundreds of hormones. Irregular sleep times disrupt this system. Sleep schedule inconsistency reduces testosterone by 15 % and increases cortisol by 50 %.
Going to bed at different times each night prevents deep sleep stages. Your body never fully recovers. Fatigue accumulates despite sleeping enough hours.
Set a bedtime alarm 30 minutes before your target sleep time. This reminds you to start winding down. Weekend schedules should match weekdays within one hour.
I wake at 6am every single day. No exceptions. My body adapted within two weeks. Now I wake naturally without an alarm.
Habit Five: Move your body through full range of motion daily.
Sitting shortens muscles and restricts joints. This tightness creates compensation patterns. Poor mobility leads to injury and reduces strength output by 30 %.
You do not need hour long stretching sessions. Five minutes of deliberate movement beats nothing. Focus on hips, shoulders, and spine.
Morning mobility feels best. Your body warms up for the day ahead. The routine takes less time than scrolling social media.
I do the same five movements every morning while coffee brews. Cat cow stretches, hip circles, arm circles, bodyweight squats, and spine twists. These cover all major joints.
These five habits create a compound effect.
Each one supports the others. Proper hydration improves sleep quality. Better sleep increases workout performance. More movement enhances mobility. Good mobility prevents injuries that disrupt training.
Most fitness problems trace back to neglecting these basics. Poor recovery stems from inconsistent sleep. Lack of progress comes from inadequate protein. Low energy results from dehydration.
Fix the foundation before adding complexity.
Master these five habits for three months before trying advanced protocols. The results will surprise you. Most people never need anything more sophisticated.
PS: If I only had to choose one, it would be perfect sleep. No matter what I do, no matter what day it is, I try to optimise for my sleep.
That means no caffeine after 2pm, going to sleep at a regular time. For me, that's 10pm, and I wake up at 6am. And I try to bring down my heart rate significantly just going before sleep, with breathing exercises.
Support your immune health with one easy scoop.
With kids back in school, large family gatherings and crazy holiday travel, this time of year, it's more important than ever to be proactive about supporting your immune health.
AG1 is the Daily Health Drink that contains your daily dose of essential nutrients to support your body’s immune defense and keep you resilient throughout the year.”
Just one scoop every day and you’ll get over 75 ingredients including Vitamin C, Zinc, Antioxidants, and pre/probiotics.
Click HERE to get a FREE AG1 Welcome Kit including an AG1 flavor sample pack, canister and shaker bottle with your first subscription.
*These statements have not been evaluated by the Food and Drug Administration.
Fitness and health enthusiasts - We have a lot of things in store for you!
Check out busybody.io - and join the waitlist for our brand-new AI health app.
Article of the Week
Article Explained Simple: Methylene Blue Drip for Healthy People Fad or Real
Methylene blue is a synthetic compound that affects mitochondria, the energy factories in your cells. At very low doses, it can improve brain energy metabolism and act as an antioxidant.
Research shows that doses around 1 to 4 milligrams per kilogram improved memory in animal studies. The compound increased cytochrome oxidase activity, which boosts oxygen consumption in brain cells.
Human studies found similar effects. Low dose methylene blue enhanced memory consolidation and reduced brain inflammation.
However, the dose makes all the difference. The compound shows hormetic effects, meaning low doses help while high doses harm. Studies found that doses above 10 milligrams per kilogram provided no benefits and sometimes caused negative effects.
Most IV drip clinics give much higher doses than research supports. They also charge hundreds of dollars per session. The oral form costs pennies and absorbs well from the digestive system.
The compound has legitimate medical uses. Doctors prescribe it for methemoglobinemia and have used it successfully for certain types of brain injury. These applications involve specific medical conditions, not healthy people seeking enhancement.
The research focused on diseased or impaired brains, not optimisation of healthy function.
Fascinating Fact:
Methylene blue has been used medically for over 120 years. Paul Ehrlich first injected it into rats in 1886 and called it a magic bullet because it selectively concentrates in active brain tissue. The current wellness trend rediscovered an old pharmaceutical compound.
We have a new 1 referral reward for all of you. This one has made my life 12 times easier and significantly improved my health. Best thing, it saves me $227 each month.
Choose the Right AI Tools
With thousands of AI tools available, how do you know which ones are worth your money? Subscribe to Mindstream and get our expert guide comparing 40+ popular AI tools. Discover which free options rival paid versions and when upgrading is essential. Stop overspending on tools you don't need and find the perfect AI stack for your workflow.
3 Mobility Flows for People Who Cannot Touch Their Toes
Tight hamstrings and hips prevent most people from touching their toes. These three flows gradually restore that range of motion.
Do them daily for best results.
Seated Forward Fold Progression
Sit on the floor with legs extended. Place a yoga strap or towel around your feet.
Pull gently on the strap while keeping your back straight.
Hold for 30 seconds. Rest. Repeat three times. The strap removes the frustration of not reaching your feet. Progress happens faster when you avoid forcing the stretch.
Each week, move your hands slightly closer to your feet on the strap.
Cat Cow to Downward Dog Flow
Start on hands and knees. Arch your back while looking up for cat pose. Round your back while tucking your chin for cow pose.
Repeat 10 times slowly. Then push back into downward dog position. Pedal your feet by bending one knee then the other.
Do this for 20 seconds.
This flow warms up your entire posterior chain. The dynamic movement prepares muscles better than static stretching.
Standing Hamstring Sweeps
Stand with feet hip width apart. Hinge at your hips and reach toward the ground. Let your arms hang heavy.
Gently sweep your torso side to side. Go only as low as comfortable. Stay here for 60 seconds while breathing deeply.
The side to side motion releases tension better than holding still. Gravity does most of the work while you relax into the position.
Crispy Chili Crunch Chicken Lettuce Cups with Lime Peanut Drizzle Recipe (makes 4 servings)
These lettuce cups deliver serious crunch and flavour while keeping carbs minimal. The chili crunch adds addictive heat and texture.
I make double batches because they disappear instantly.
Macros per Serving
Total Calories: 320 kcal
Protein: 38 g
Carbohydrates: 12 g
Sugars: 4 g
Fat: 14 g
The Ingredients
For the chicken:
600 grams ground chicken breast (about 1.3 lbs)
3 tablespoons chili crunch oil (like Lao Gan Ma)
2 cloves garlic, minced
1 tablespoon ginger, minced
2 tablespoons low sodium soy sauce
1 tablespoon rice vinegar
Salt to taste
For the lime peanut drizzle:
3 tablespoons natural peanut butter
2 tablespoons lime juice
1 tablespoon water (more if needed)
1 teaspoon honey
Pinch of salt
For serving:
12 large butter lettuce leaves
1 cup shredded carrots
1/2 cup sliced cucumber
1/4 cup chopped cilantro
1/4 cup chopped peanuts
The Instructions
Make the lime peanut drizzle by whisking peanut butter, lime juice, water, honey, and salt until smooth. Add more water if too thick. Set aside.
Heat a large skillet over medium high heat. Add 1 tablespoon of the chili crunch oil.
Add ground chicken to the hot skillet. Break apart with a wooden spoon and cook for 5 to 6 minutes until no longer pink.
Add remaining chili crunch oil, garlic, and ginger. Cook for 1 minute until fragrant.
Stir in soy sauce and rice vinegar. Cook for 2 more minutes until liquid reduces slightly. Remove from heat.
Arrange lettuce leaves on a serving platter. They act as natural cups for the filling.
Divide cooked chicken among the lettuce cups. Top each with shredded carrots, cucumber slices, and cilantro.
Drizzle lime peanut sauce over everything. Sprinkle chopped peanuts on top for extra crunch.
Serve immediately while chicken is still warm. The contrast between hot filling and cool crisp lettuce is perfect.
Will A Book Grow Your Business?
No one buys a beach house from book sales—they buy it from what the book makes possible.
Author.Inc helps founders turn ideas into world-class books that build revenue, reputation, and reach.
Book a free 15-minute ROI call to see if your book is a go—or a smart wait.
Make your dream of working online a reality and start a newsletter - join beehiiv for free and don’t pay any renewal fees until you grow your subscriber base >2500 subscribers.
I’ve personally tried plenty of other platforms, and Beehiiv is hands down the best and easiest to use.