Recognize that self-hatred is not an effective path to personal growth; instead, focus on more compassionate and constructive approaches to change.
Reflect on and clarify your underlying motivations for pursuing health, exercise, and healthy eating, as understanding your ‘why’ can fundamentally shift your approach and commitment.
Adopt the habit of dedicating daily actions, such as exercise, meditation, or sleep, to the benefit of yourself and others, by consciously stating your intention to become healthier and happier to better serve those around you.
Let go of the belief that there is a single ‘right answer’ or perfect diet/exercise plan for everyone, recognizing that such universal answers likely don’t exist and that a ‘data deluge’ doesn’t equate to clear solutions.
Cultivate a caring, respectful, and non-fearful relationship with your body by challenging societal standards and learning to listen to its cues, rather than scrutinizing or hating it.
Actively work to heal a dysregulated relationship with food, exercise, and body image to reduce constant self-judgment and judgment of others, leading to better mental well-being.
Diversify your exercise routine beyond just cardio to include strength training and mobility work, as this balanced approach is crucial for living longer and healthier, and for functional abilities like avoiding falls and picking up grandkids.
Practice ‘gentle nutrition’ by using evidence-based nutritional knowledge to support overall well-being, rather than focusing on manipulating or controlling body size.
Aim for a diet rich in fruits, vegetables, whole grains, proteins, and healthy fats, while going light on sweets without excessive worry, and listen to your body’s cues with a gentle awareness of general nutritional guidelines.
Recognize and challenge the societal aesthetic standards that often lead to self-judgment and judgment of others, understanding that these standards do not necessarily equate to health and can cause psychic distress.
Acknowledge that what works for one person in terms of nutrition or exercise may not work for everyone, and be open to softening rigid beliefs based on diverse individual experiences.
To help fend off anxiety, incorporate high-fiber foods such as beans, berries, nuts, seeds, legumes, and healthy whole grains into your diet, as fiber slows digestion.
When discussing food with children, aim to encourage healthy eating, such as vegetables, in a way that prevents them from developing negative feelings about their body or food later in life.
Utilize the ‘10% with Dan Harris’ app for a library of guided meditations, weekly live Zoom community sessions, and ad-free podcast episodes, to help with stress, anxiety, sleep, focus, and self-compassion.
Consider a data-driven approach to health and longevity, which may include intense exercise, continuous glucose monitoring, and VO2 max testing, to optimize physical performance.
Explore advanced longevity practices such as wearing a low-oxygen mask, various cell therapies, and a comprehensive supplement regimen, as part of an intense wellness routine.
Focus on healthy movement throughout the entire day, not just during dedicated exercise sessions, to improve overall physical well-being.