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Hello again π
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You might have noticed that last week's newsletter didn't show up in your inbox.
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I had an issue with my email provider and my website domain that would have destroyed my deliverability.
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It's all rather complicated but it's all good now, hence why you're reading this...Well I hope you are π€π»
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Anyway, I know you're absolutely chomping at the bit to get stuck into this week's edition, so letβs get stuck in...
The Paradigm Project is for ambitious leaders ready to live pain-free, strong, and energised, making health their ultimate business asset.
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No more guessing. No more burnout. Just life-changing results, built around you.
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Limited availability. Book a FREE CONSULTATION and letβs build the plan that changes everything.
6 Habits That Instantly Improve How You Feel
You'll know by now that I treat health and fitness like a marathon, with the vast majority of things I do being done with the view of long-term gains.
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But that's not to say I don't focus hard on feeling good in the here and now. The better you can feel now, the more likely you are to sustain success further down the road.
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So, I want to quickly share a few habits that you can implement over the next day or two that'll instantly make you feel better.
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A quick disclaimer:
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I can make suggestions about all six, but there may or may not be a bonus seventh habit that I'll not be making any suggestions on today π
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1) Hydrate before you caffeinate
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It doesn't take a rocket scientist to know that your body wakes up dehydrated after hours without water, and thatβs a big reason you feel groggy.
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Coffee on an empty, dry system can only make the "crash" worse.
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Now, let me caveat that by making it clear that coffee itself doesnβt dehydrate you directly, but as caffeine is a diarrhetic, which increases your desire to urinate, you can end up dehydrating yourself.
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So, my rule in the morning is simple...
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"Hydrate before you caffeinate"
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I start every morning with a pint of ice cold water mixed with sugar-free electrolytes.
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I can't tell you how much clearer, alert, and better you feel afterwards. If you don't have any electrolytes, simply add a pinch of salt (never table), and then enjoy your coffee.
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2) Mouth tape & nose strip
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Mouth breathing overnight can leave you with a dry ass mouth, not mention lower oxygen levels and a restless night's sleep.
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Not only is nasal breathing (aka breathing through your nose) more efficient, it also helps you stay in a deeper sleep, more restorative sleep, meaning you wake up feeling fresher and ready to fu*k shit up!
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If you want to really take things to the next level, do what I do ‡οΈ
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Tape your mouth and use a nose strip.
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I'm telling you now, if you're consistent with this it'll transform your sleep!
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Yes, it feels odd at first but it quickly becomes normal, and the payoff is waking up feeling refreshed like never before.
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Honestly, the sleep I get these days feels like a bit of a cheat code it's that good.
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3) A low carb breakfast
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If you're new here, then you may not know that I'm a streak and eggs kinda guy for breakfast. Like every day π
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Now besides the taste, which is heavenly, there are a couple of reasons behind my brekkie choice.
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- It's low-carb, high-protein. A high-carb breakfast spikes your blood sugar and sets you up for a mid-morning crash. You know the one that has you reaching for the biscuits and the coffee jug? When your energy dips, focus and productivity go with it. A lower-carb, protein-heavy breakfast gives you steady energy and much better appetite control.
- I work out a lot, so I need as much protein as I can possibly get. This meal allows me to knock back 50+ grams of protein, making the rest of the day much easier.
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So, ditch the traditional breakfast items such as croissants, toast (unless it's sourdough), cereal, etc. They're only going to zap your energy and have you craving more.
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A smarter move is to opt for a breakfast packed with protein and good fats, with a solid serving of fibre.
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Trust me, you'll feel like a superhero after this.
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4) Post meal walking
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Big meals can leave you feeling sluggish, but a short walk changes everything.
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We all know what it feels like to eat a meal and then get hit with that sudden urge to sink into your chair. Well, to get around that, while also aiding your digestion efforts, taking yourself for a small walk is a great way of making yourself feel better instantly.
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Movement helps regulate blood sugar, supports digestion, and stops that heavy βfood comaβ feeling.
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So, after lunch, dinner, or just any meal to be honest, take a 5-10 minute walk. It doesnβt have to be fast, you've just eaten after all, but even a stroll around the block or pacing on a call can lift your energy.
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And your increasing your NEAT levels which is a win-win.
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5) Hitting the gym
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Strength training does more than get you jacked and build muscle. It improves posture, ramps up your metabolism, lowers stress, and lifts up your confidence levels like very little else.
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Regular exercise, including at the gym, is thought to increase your serotonin levels, which is a neurotransmitter associated with improved mood and reduced feelings of depression and anxiety.
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This is what people are talking about when they say they feel great after a workout. They might be exhausted, but they feel god damn great about it!
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So, to keep yourself feeling good, aim for two to three quality strength sessions a week.
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This will ensure you keep "riding the wave" and never come down from that lifters high.
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When you're in the gym, focus on the big compound lifts like squats, presses, rows, and deadlifts. These are going to give you more bang for your buck, and you won't have to spend as long in the gym.
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Most of my clients are in and out of the gym in under 50 minutes. More than enough to have them feeling sharper and stronger.
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6) 15 minutes of stretching
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If you follow me on LinkedIn, you'll know how much of an advocate I am for office based stretching.
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That's because hours at a desk can make you feel like shit!
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You can end up with tight hips, a stiff back, not to mention the and drain it has on your energy.
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Regular stretching improves blood flow, eases tension, and makes moving feel effortless again.
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So, spend 15 minutes each day on mobility:
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Hip openers, spine rotations, chest and shoulder stretches, neck stretches, you name it.
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Do it in the morning or as a midday reset and youβll feel the difference instantly.
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If you need some stretching inspiration, have a scroll through my LinkedIn videos because I must have a good 25-30 videos by now.
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Or you can click here for a free follow along mobility and breathwork session.
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Bonus) SEX!
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Itβs not just about fun, even though it is pretty fun π
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Sex lowers stress hormones, boosts mood, improves sleep, and creates deeper connection.
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I'm not going to overly explain this one because, well, it doesnβt really need much explaining...does it? π«
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Well there you have it, I hope you found that somewhat helpful.
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As always, if you have any questions of you need some advice on anything you've read today, simply pop me a reply and I'll get back to you ASAP.
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I appreciate you reading β₯οΈ
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Take care.
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