Sleep routine & choosing a tribe

Happy Friday! Each week, I'm sharing two nano health habits, a lesson and an inspirational quote to ponder on your health journey.

No one's yet discovered the elixir of youth. There is no one fix for a longer, healthier life. What we do have, though, are nano or micro habits that together make all the difference.

Two Nano Health Habits

Develop a sleep routine: Routine or habit is important when we think about sleep. Can you go to bed and wake up at about the same time each day? If your work means you have to sleep at different hours, is there a routine you could develop anyway to signal to your brain that it's time to sleep?

Choose your tribe: We are a social species and typically the average of the people around us. If a close friend becomes overweight, you are far more likely to gain weight yourself. Who we spend time with becomes our future.

One Lesson

Strength training doesn't have to be complicated. The official guidance is that we should strength train at least twice a week.

As we start the new year, it's tempting to think big and go straight to powerlifting. But, research shows that starting small is the key to success. Starting small and sustainable builds the foundations of a lasting habit.

How about starting with a home gym: a mat, some dumbbells, and a routine on YouTube?

One Quote

"You never know how strong you are until being strong is your only choice."

Bob Marley

I'm a health coach for high-performance leaders, helping them to become CEO of their health.

I studied through the Institute for Integrative Nutrition in New York, and I have a first-class degree in molecular genetics from King's College London. My first book, Nano Health Habits, is available on Amazon as an ebook and a paperback.

I also have a free masterclass on how our DNA affects our metabolism, including our weight and energy levels. You can watch at https://juleswalters.com/masterclass/