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We all want to improve our health and lose weight, but sometimes the sheer amount of advice out there can be overwhelming. From restrictive diets to complicated supplement regimes, it’s easy to get lost in a sea of information.

But what if I told you there are just 5 simple things you can start doing today and even more importantly continue to do consistently to make a real difference?

Forget the rabbit hole of dozens of pills and biohacks. I’ve been there, done that, and quickly realized even though my entire life is fitness, it’s impossible to maintain.

If it’s not simple and easy to maintain, you’re less likely to stick with it. That’s why I’ve narrowed it down to just 5 things you need to do everyday to drastically improve your health and help you lose weight.

1. Multivitamin: Not just expensive urine

Let’s face it, most of us don’t have perfect diets, nobody has time to do that every single day. Taking a multivitamin acts as a safety net, ensuring you get the essential micronutrients you might otherwise be missing from your diet. While it’s not a substitute for healthy eating, it’s a convenient way to bridge the gap. Plus, there are studies that suggest it can boost your brainpower!

2. Fish Oil: More than you think

Fish oil is packed with omega-3 fatty acids, offering a wide range of benefits. From heart health and reduced inflammation to improved brain function and muscle growth, it’s a true all-rounder. Make sure you avoid farm raised fish! I recommend sourcing yours from reputable brands like Nordic Naturals to ensure quality and purity.

3. Protein Powder: Your On-the-Go Nutrition

While whole food protein sources are ideal, a quality protein powder can be a lifesaver when you’re short on time or options. It’s not about replacing meals but about supplementing your diet to ensure you’re getting enough protein for optimal health and recovery.

4. Dark Chocolate: A Guilt-Free Indulgence

Yes, you read that right! Dark chocolate, particularly with high cacao content, has been linked to various health benefits, including heart health and stress reduction. While more research is needed, enjoying a couple of pieces daily can be a delicious way to support your well-being.

5. Quality Sleep: The Foundation of Health

Sleep is crucial for recovery and overall health. But to optimise your sleep you need to be able to see how well you’re sleeping. Consider using a sleep tracker to monitor your patterns and focus on keeping your heart rate low before bed. An easy way to do this is avoiding late-night meals and cutting caffeine intake early in the day. Caffeine has a 7-9 hour half life, I aim not to consume any caffeine after 10am.

Bonus Tip: If you have the means, consider incorporating sauna sessions and cold plunges into your routine. Saunas have been linked to numerous health benefits, including longevity and improved immune function. Although finding the time can be hard with small kids, whenever my wife or I start to feel run down, we always prioritize getting in the sauna.

Remember, small changes can lead to big results.

Start with these 5 simple steps and watch your health and weight loss journey transform!

If you have any questions or want personalized advice, feel free to reach out.

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