Habits and Hustle - Episode 240: Health Hacks You Can Start Today

Episode Date: May 12, 2023

Finding it hard to take care of your health when you’re constantly grinding? In this solo episode of Habits and Hustle, I share with you 7 easy health hacks you can start today and almost immediately reap the benefits from.  Oftentimes, we think it will cost us a lot of time, energy, and money to get healthy - but all you need is a few seconds of planning and things you already have at home! What we discuss: 01:19: How hard is it to adopt healthy habits? 01:58: Hack #1: Drink lukewarm lemon water in the morning 05:35: Hack #2: Workout in the morning 06:07: Hack #3: Use cold and hot therapy 07:10: Hack #4: Meditate daily 07:27: Hack #5: Weight-train at least 4x per week 08:41: Hack #6: Prepare healthy-food options 09:21: Hack #7: Get in a good laugh daily Key takeaways: Health doesn’t have to be something complicated; it can be easy and planned ahead of time. Most health hacks you can start doing today and see an immediate result. You don’t need to spend a ton of money to get results. My links: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen  Learn more about your ad choices. Visit megaphone.fm/adchoices

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San Antonio, Texas. Hi guys, this is Tony Robbins. You're listening to Habits in Hustle. Cresher. Hi guys, it's Tony Robbins. You're listening to Habitson Hustle. Crash it. Hello everybody. Welcome to another solo episode of Habitson Hustle. And I want to just give a quick shout out. I just got Jesse Itzler's The Running. What's the call day running? The running club. All day running hat in the mail. He has a company called All Day Running. And I, it's,

I love the concept. He's amazing. I All Day Running, and I love the concept. He's amazing. I finally got my hat. I've been asking for this hat for, I don't know, over a year probably, but I finally got it in the mail. So thanks, Jesse. I love it, and I'm gonna be wearing it all the time.

Just FYI. The colors, the colors are green on you, by the way. Thank you. It's this and the Playboy sweatshirt. I think I moved away from the Playboy sweatshirt for maybe a couple of weeks, but now it's about this hat. So, thank you.

I know it's super wretch. I love the aesthetic of the entire branding of all day running. It's amazing. Have you seen all the other stuff? Yeah, but it reminds me of that jacket you wear, which also matches the blanket. That's downstairs. You know that one? Yes.

And the one that matches the jacket. And it matches that exact color scheme. Yeah, I think that was done on purpose. I love it. Smart. Very smart. Yeah, I love it. Okay. So anyway, so thanks Jesse. Next up, I want to talk about healthy habits to kind of go in theme with my all day running hat. hat. I think that there are some habits that we can adopt that really don't take that much effort at all and doesn't really require really that much that can really optimize your life like tenfold. And I want to go over them super quickly because they're easy and they're important. So let's do it, okay? Amazing. Okay, this is super simple, super, super quick. The first thing that I do every morning is I drink basically a 32 ounce glass of room temperature water and I squeeze a lemon in it. Number one, I feel like it totally detoxes

my body and it starts my day off right because I'm hydrating. I'm not someone who loves water. I actually hate water. So I have to be a little bit more premeditated of drinking it during the day. So I actually drink enough. And so that way I'm then getting in a huge amount, like two or three glasses at a time right in the morning. So I'm starting off my day right with that lemon.

And that's how I take my supplements. So I take all of my day right with that lemon, and that's how I take my supplements. So I take all of my supplements with that big glass of water. That is, like I said, 32 ounces, I think. I'm gonna show you the size. Oh nice. This is it. This is the size of the glass. And so this is probably, like I said,

was this 32 ounces no? Ah, it could be. I don't know. Yeah, because eight ounces is probably like where your lower promise is. Yeah, I would say it. Definitely more than 16. Okay, maybe 20.

It's about 20, whatever. It's a big, it's a big, it's a big glass. It's a big glass of water, okay? And I take my supplements, I take Omega-3s, I've been taking that forever. I take Trunyogen, which is the NAD precursor. You take it and it basically helps your body produce NAD. I've been taking trunyogen for again, like six years also.

I take an antioxidant called NAC, that's really good. And what else do I take? And then I kind of, I sometimes take a probiotic. Do you do magnesium? Sometimes at night, but that's not one of my go-to's. I don't like to take so many supplements. I just take, you know, I have, I take a certain amount with the water and then I make sure that I walk multiple times a day versus just taking one long walk. I think it's really important for you to move your body multiple times a day versus, you know, let's say moving for one big chunk of time and then being sedentary the rest of the time.

It's good to kind of move around and like get your blood circulating multiple times. So I'd rather do three 10 minute walks than like one 30 minute walk. Can I say a game changer for me has been my Fitbit. I usually don't like to keep these on because I'm so bad at keeping watches on my hand. I always end up taking them off and I never put them on. But I've been pretty dilution about it the last like few weeks. And it is, it's been great because you gamify your steps and I love doing that.

And I do like doing that. We're all split everything up. So I'll just make sure I'm walking and it reminds me. It's like stop being lazy. Get up. It's been an hour. 100%. I use where I like my Apple watch.

And I think that the one good thing about a lot of these, but a lot of these trackers can be kind of like the overcompensate or overestimate what you're doing. But what it does is it keeps you alert to the fact like, oh yeah, I should be getting up, right? I am walking. I think of all the trackers. The one thing that is pretty good on all of them is the steps.

The steps, yeah, I never listened to the steps. The calories are, they overestimate calories so much. There's no way you're burning that, but I do, the step counter, steps counting has been around for a long time, so I trust those. I use it for the step counter. And so steps are really important. I try to get, like everybody, I note that the number by the way, 10,000 steps is very arbitrary.

If you can get 8,000, that's great too. But I like to go for 10. If I see myself getting to 12 or whatever else, I'm like so excited. I got 17 the other day. That's amazing. That is amazing. I want to work, I like to work out first thing,

I like to sweat, I drink my water, I tend to make my kids their breakfast in their lunch. And then I want to work out right after that. And the reason why is I want to start my day off on the right foot. I want to be able to sweat. I think the sweat activates my brain to work better for the rest of the day. It gives me way more productivity and my cognitively I'm way more on top of it. So that's another big one. The other thing I wanted to say, a couple other ones. I do love the sauna. I love the sauna.

If you don't have a sauna, you can get a sauna blanket. You can get all sorts of different ways. You can go use a sauna. There's tons of places now where you can use a sauna. What I love about it is, again, I love the whole idea of like sweating out your toxins. I think it's really good. I like doing the hot cold, you know, so I do have a cold plunge now, which I'm very happy

about. For those of you who don't have a cold plunge, you can take a three minute cold shower. It's just, it's very effective and it gives you that same type of thing, right? The cold and hot therapy is super, super good for recovery, inflammation, circulation. The cold is great for also, I think it's called like the brown fat that you have in your body. It's great. Some other ones, easy ones that you can do is I fall asleep to meditation music. I think I'm not a meditator as most of you probably know because I talk about that. But something that kind of calms me in soothe me is meditation music and falling asleep in that way is really a big one. Meditation music, you ever fall asleep to like spa music? Is that the

thing? Yeah, similar. Similar. Yeah, similar for sure. I love spa music. I do too. I wait train at least four times a week. Super important, especially as you get older. The best way to increase muscle mass on your body, ladies, please listen to this, is to resist and train very, very, very important. And you are not going to get bulky. Trust me, you're not going to get... I've been trying for five years. It's exactly... No, we're near bulk been trying for five years. It's exactly.

No, we're near bulk. It's so annoying. It's very, very difficult. And also, it's a great way to increase your testosterone in your body, right? Most natural, effective way to do it is to weight training. So especially after the age of 40, I cannot tell people how important this is to be weight

training, minimum of three times a week for 20 minutes At a time you don't have to be doing hardcore hard hard weights But get into the practice of resistant training. There is no other fitness modality Well, that will give you the same being for your buck. I promise you a couple other ones that are really important That kind of keep me on point is A couple other ones that are really important that kind of keep me on point is prepping and having healthy food options available to you. Or else that will be one of your biggest demise is because when you're hungry and you're starving and there's nothing around, you'll tend to grab whatever is available.

Chips, chocolate, whatever. So having some healthy options with you or around you is a game changer. Some of these are pretty obvious, but sometimes the most obvious things need to be repeated. Oh, another thing I love is, and I call this a healthy habit, is listening to comedy,

like watching some standup. I love that because laughing is so important for your health. That's great. And for your happiness. And it increases my serotonin, it gets my endorph. I love it. It really makes me happy. That's a great dopamine hit that doesn't require you being on social media.

I mean, you can, I guess, look at it on social media. But the whole concept is like laughing. It like, it automatically, who doesn't like to laugh? It's so good for your overall health. So I try to listen to comedy daily. If the comedy is good enough too, it'll be an ab workout if you're laughing that hard. That's right, exactly. Exactly. And these are things that are like simple, to, a lot of these things are very simple ways to kind of just be overall more healthy and have actually adopt some self-care into that, right? Like just things like that. So walking multiple times a day, drinking a glass of water first thing in the morning, and if you're not someone who is a water drinker, hydration is so important. So then plan

it out, you know, like another trick I used to do until I had these these other ways I would drink my water was I put a bunch of elastic bands around my my cup or my bottle. And at the end of the day, all those elastic bands had to be taken off. And if they weren't, that would tell me like it would trigger my brain. Okay, I take off elastic band, I got to drink another glass of water. And so I wasn't allowed to go to sleep until all the elastic, all 10 elastic bands were off because hydration is so important. People mistake hunger when they're actually thirsty and they'd have eating more because of that. It's great for all say right for your skin, for your bones, it's great for everything. So that's another

thing. Blazing deals, boundless options. It's Hot Grill Summer at Whole Foods Market from June 14 through July 4. Fire up the grill with quality cuts at the best prices. We're talking animal welfare certified meat. Check out the sales on Bone In Rib by Beef Cabobs and New York Strip Steak. Round out your barbecue with plant-based proteins, sliced cheese, soft buns, and all the condiments. Plus, sales on fresh strawberries, peaches, and more. Don't forget to pie, either. Get grilling at Whole Foods Market Terms Apply. So you're winding down with the podcast. Sounds like you have no plans to leave the couch tonight.

Nope, you just want to unzip your jeans, slip on a pair of fuzzy slippers, and rip open a bag of skinny pop popcorn. Because the only place you're going tonight is the bottom of this bag of popcorn. This episode is brought to you by FX's The Bear. The hit series returns with Jeremy Allen White and the Golden Globe-winning role of Carmie. He and the team will transform their family sandwich shop into a next-level spot, all while being forced to come together in new ways as they confront their past and reckon

with who they want to be in the future. FX is The Bear, all episodes now streaming, only on Hulu. Would you put the elastic bands on in different spots so you'd have to drink to that level? Or they were all on there and it would just remind you, like, you had to just keep taking like a big few steps. It would remind me that not just a few steps because I don't do it that way. I did it for like, okay, once I take off the band, I had to drink eight ounces of water. Oh, got it. Because that way, that's how I'm going to get my daily, my, my, my amount, my quantity in plus, plus more. So each band represented an eight ounce glass of water

that I would just like drink up. That's very smart. I like that. And I just actually stopped doing that maybe a couple years ago because I've put things in place. Like, of course, I drink my water in the morning. And then when I work out, I drink a 1.5 liter bottle, so I know I'm getting that in. And then afterwards, I have all of these benchmarks and places in my life for them. It eliminates the ability for me to kind of fail, really. And so basically, that was basically the weight training, the lemon in the water, the elastic bands, if you're not hydrating enough, that's a great one. Falling asleep to meditation music. Listening to

comedy for 10 minutes a day to make you laugh. Walking multiple times a day, the weight training, super important, especially if you're over 40. Is there anything else that you want to add? Oh, the sauna sweating, first thing in the morning to be really pretty more productive during the day, doing the hot cold therapy. So you can go into a sauna and then use a cold shower or you can go to a gym and use their sauna

or you can get a sauna blanket. That also really is effective. But I love the hot cold therapies, really good. I do as well. I would say my one for water is buying a reusable water bottle. It's been a game changer for me because there's so many times when you're out and you're thirsty and all you want is some water and that would have been a great opportunity for you to get some water in and hydrate yourself but you're out and you just don't really want

to go buy a bottle or maybe it's just inconvenient for you. So I love having a water bottle always on hand and I think a reusable one is just better. Once you get a reusable water bottle you start tasting the plastic of plastic water bottles and you're just like, ugh, disgusting. It starts hitting you in a way that, I mean, I really don't like drinking out of plastic water bottles anymore. I can really feel it. So yeah, I'd buy a reusable one. Always have it on you. It's the best. Oh, the one I just forgot also, by the way, was having healthy options around you so you're not grabbing, like, junk around you. So you're not grabbing like junk around you. So, you know, take a few minutes and either meal prep

a little bit. So you have like healthy proteins around you or you're taking them with you as a snack. It could be, I'm not a big, to be honest with you, I'm very conscientious of what kind of nuts I eat because people tend to overeat nuts. All men will make you break out, you know? What, only to some people, not most, like you may have a problem with almonds. No men will make you break out, you know? Only to some people, not most.

Like you may have a problem with almonds. But almonds in general are a really big, acne cause, they're just not discussed very much, but they can. Okay, I'm talking more, but maybe that you're probably right. I don't know, I don't know, but that, but I would say that what I think what happens

is people don't know what a real portion is of nuts. And they take a handful, and a handful, people think that it'll take a handful of nuts when you're hungry is usually four or five portions, which is in your whole daily intake of your fats and your calories. So what a real portion of nuts are is usually like six nuts, which is not at all filling. I mean, who eats six nuts? Unless you're like so disciplined, which I mean, that's really hard to do.

So I love eating an apple a day. That's what I do. I'm a big apple person because apples are super fiber filled and satiating. I'll eat like two apples a day, just because it's so, it gives you so much fiber and there's a lot of water, the water content's really high.

So I try to eat a lot of foods that have a high water content for the same reason. Two apples, you must never go to the doctor. Mmm. Do you like carrots? I love carrots. Or one of my favorite go-to snacks. I saw all the carrots. I like carrots too. I'll chop them up at the beginning of the week. I don't like baby carrots. I think they

have too much water in them. I don't like baby carrots. But I like regular carrots. I like regular carrots. And I will peel and slice them and have them in like a container for the whole week. I can finish like a bunch of carrots and one sitting. I love carrots. I love carrots too I love hikama hikama. That's my favorite snack too. Oh really good one too. Hikama is amazing I also love cucumbers, but hikama is like my favorite. Do you call Robbie? You'd like call Robbie Corbys delicious. I've never had that. You slice it really thin. You put like a little olive oil and salt and pepper It's like such a good snack. I never knew that one. I also love fennel. Oh, yeah, I have a thing with fennel.

I'm not crazy about it. I also can't wait. But my family loves fennel, yeah. I also love radishes. But this is what I'm saying. These are ways you can save yourself a ton of calories and a ton of heartache, right? Because you may not want to, you may be like, you may like just kind of like screw up your entire nutrition

or your health by just like taking, basically snacking on the wrong food, not even intentionally, just because there was nothing else around, right? So be prepared, be prepared. Yeah, that's it. That was great. Thanks. Join the Facebook group. Follow John everywhere. Let me know guys, also, if there is a healthy hack, healthy habit, that's really helped be a game changer for you and helped you optimize your overall health. Let me know. Thanks. Thank you so much for listening to this week's solo episode. And if you like this, I know you will like, hopefully, love my book, Bigger, Better,

Boulder. And why? It's because it's time for you to start living the life you want and not just the life you get. I not only help you answer the questions like, what do you want? Most in life and why don't you have it. But I also help you answer the questions like what do you want most in life and why don't you have it, but I also help you make it a reality. The link is in the show notes for you to easily check it out now. And thank you again for being here and spending time with me. Now go show up to your life

and live a bit bolder today. I hope you enjoyed this episode. I'm Heather Monahan, host of Creating Confidence, a part of the YAP media network, the number one business and self-improvement podcast network. Okay, so I want to tell you a little bit about my show. We are all about elevating your confidence to its highest level ever and taking your business right there with you. Don't believe me? I'm going to go ahead and share some of the reviews of the show so you can believe my listeners. I have been a long time fan of Heather's, no matter what phase of life I find myself in, Heather seems to always have the perfect gems of wisdom

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with her and Tracy Hayes, and I immediately subscribe to this podcast. It has not disappointed, and I cannot wait to listen to as many as I can, as quick as I can. Thank you, Heather, for helping us build confidence and bring so much value to the space. If you are looking to up your confidence level, click creating confidence now. Put pen to paper and start your journey today with Papier. Visit Papier.com for 10% off your first order. That's 10% off at papir.com.