{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"329. How To Be Awesome At Creating A Totally New Healthy Normal","description":"I feel like there is this shift in what used to be the habits and routines of \u201cextreme biohackers\u201d or \u201chealth gurus\u201d and now those same things have become part of a lifestyle that people are adapting to make it their new healthy normal.    What we eat, how we move, what we focus on, how we approach health & supplements & body recovery, having a low stress lifestyle - all of it.    This is - my opinion - the best ever cultural shift\u2026 because it makes us all healthier, happier in our day to day because we feel great and we will live longer and age better.   In this episode I\u2019m breaking down the habits and ideas that play into this new healthy normal.   Whether you\u2019re just starting or refining your routine, this is your blueprint for building a healthy lifestyle that feels good and becomes your new normal.     Let\u2019s break it down this way...   -What we eat    -How we move    -What we focus on \/ headspace \/ love \/ low stress    -How we approach health & supplements & body recovery      \ud83c\udf7d\ufe0f WHAT WE EAT (\u201cFit Body\u201d) Cook your own food \u2013 cheapest, healthiest, tastiest path to looking & feeling better. 90 % whole-food rule \u2013 mostly meat, poultry, fish, eggs, raw milk\/cheese, honey, fruit, veggies. Limit the big saboteurs \u2013 alcohol, added sugar, processed\/seed-oil-heavy foods, liquid calories. Ancestral fats \u2013 butter, ghee, tallow, coconut or olive oil; dump industrial seed oils. Protein-forward eating \u2013 anchor every meal with quality protein for muscle, satiety, blood-sugar control. Precision hydration & minerals \u2013 use high-quality salt + magnesium with meals and water. Fasting as a tool \u2013 strategic fasts for metabolic flexibility and gut rest. Cheat-code bedtime nutrition \u2013 eating finishes 2-3 h before lights-out (see sleep section). \ud83c\udfc3 HOW WE MOVE (\u201cFit Body\u201d continued) Daily baseline: walk \u2265 10 000 steps \u2013 the more you walk, the better you feel. Lift \u2265 4\u00d7 per week \u2013 the more you lift, the more muscle you build; prioritize compound moves. Movement micro-wins \u2013 walk after meals, take the stairs, stretch while on calls. Outdoor > indoor \u2013 sunlight + fresh air amplify the mood boost. Do hard things \u2013 deliberate discomfort (heavy lifts, hill sprints, cold dips) makes the rest of life easier. Mini-metric goals \u2013 work toward: 10 pull-ups, 25 push-ups, 30 crunches, 1-mile run < 7 min (top 1 % but attainable). Active recovery \u2013 gentle walks, mobility flows, breath-work between intense sessions. \ud83e\udde0 WHAT WE FOCUS ON \/ HEADSPACE \/ LOVE \/ LOW STRESS Golden bedtime \u2013 the earlier you sleep, the better you feel; 9 p.m. lights-out is a weight-loss & energy cheat code. 7 + hours every night \u2013 non-negotiable for hormones, immunity, cognition. Calm mind priorities \u2013 gratitude, meditation, prayer, earthing, laughter, breath-work. Nature therapy \u2013 sun, grass, water, trees: free antidepressants. Purpose & passion stack Fit body Calm mind Loving family Exciting hobby Respect for nature Rewarding purpose Supportive life partner Stress is not a badge of honor \u2013 schedule rest like workouts; low-stim routines > chronic hustle. Design a life you love \u2013 work that lights you up, movement built into the day, joyful relationships. Reject the modern \u201cnormal\u201d \u2013 daily Starbucks, cubicle confinement, 40-year job you hate, multiple meds, no sunlight, no exercise \u2192 not the path. Embrace the real normal \u2013 fulfilling work, outdoor time, strong body, vibrant health, thriving relationships. \ud83d\udd2c HOW WE APPROACH HEALTH, SUPPLEMENTS & BODY RECOVERY Foundational stack \u2013 magnesium, creatine, collagen (DiNic\u2019s \u201cnever-skip\u201d trio). Targeted add-ons \u2013 electrolytes, high-quality multi\/mineral, vitamin D\/K, omega-3s as labs dictate. Sleep hygiene \u2013 dark room, cool temp, magnesium + glycine in the evening, zero blue light last hour. Underrated \u201cmedical tools\u201d Sunlight \u2600\ufe0f Sleep \ud83d\ude34 Nature & earthing \ud83c\udf33 Real food \ud83e\udd66 Exercise & walking \ud83d\udeb6\u200d\u2640\ufe0f Hot\/cold exposure (sauna, cold plunges) \ud83d\udd25\ud83e\uddca Salt & magnesium \ud83e\uddc2 Meditation & laughter \ud83e\uddd8\u200d\u2642\ufe0f\ud83d\ude04 Active recovery tech \u2013 red-light, compression, massage, mobility, breath-work. Lab-first mindset \u2013 annual bloodwork, CGM, body-comp scans; tweak before problems arise. Body-transformation quick-start (90 days) Limit alcohol 10 k steps daily Lift \u2265 4\u00d7 weekly Sleep 7 + h 90 % whole foods Ditch liquid calories Prioritize protein + quality fats Rule of compounding \u2013 small, relentless wins in movement, food, sleep, mindset snowball into radical change.   CHEERS to creating YOUR new normal based on all that we know!!    XO Lindsay  ","author_name":"How To Be Awesome At Everything Podcast","author_url":"https:\/\/howtobeawesomeateverything.libsyn.com","html":"