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Published on June 20, 2019

13 Simple Healthy Lifestyle Tips for Busy People

13 Simple Healthy Lifestyle Tips for Busy People

Many people use the argument that they’re too busy to maintain a healthy lifestyle, and in all honesty, I’m a bit sick of hearing the excuses.

“But I do am busy,” you may say.

This is something I hear all too often, and usually from people that have taken it upon themselves to have a certain career type, or birth a child, or adopt a pet without total consideration for the outcome of their decisions. What I truly don’t understand is how one can take on all sorts of responsibilities and then allow them to supersede one’s own requirements for health and well-being.

Simply put, there should not be a ‘too busy’ if one puts themselves first.

Why should someone put themselves first? Well, because each individual is the foundation of their own life – if the foundation is not solid, then everything above will come toppling down. If someone has taken too many responsibilities, and neglected their own health and wellness, they’re missing the most important (foundation) responsibility entirely.

A healthy lifestyle goes beyond just maintaining a healthy diet and activity levels, but also includes managing stress, sleep, and even the amount of information you consume each day. In this modern age of technological devices left, right, and center, that final point regarding information consumption will be something I heavily focus on in this article.

A healthy lifestyle is one of balance, meaning maintaining necessary self care while also accomplishing daily tasks which need to get done – work, taking care of children, pets, and all other items which may popup throughout the typical day. Self care simply means putting your health and wellness first – mentally and physically, and thinking about the short as well as long term impacts on your daily decisions.

So here, I will cover 13 straight forward healthy lifestyle tips. You don’t even need to implement all of the suggestions, but if you can start with just a few, you’ll be on the right track to a healthy lifestyle.

1. Create a Schedule

This is where it all starts.

One of the best ways to stay organized and maintain a healthy lifestyle is to create a schedule and use lists as much as possible to ensure you stay on top of important tasks. Your schedule will dictate how you go about completing each task throughout the day, and where you can slot-in your healthy lifestyle activities.

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2. Maintain Healthy Sleep Habits

Studies show that the majority of recovery and repair is done during sleep time.[1] This isn’t just recovery of your body’s muscles, but recovery and repair of the brain! With that in mind (no pun intended), it should be at the forefront of importance to get adequate sleep every night.

If you don’t get proper sleep, your body and brain will not be able to function at its full capacity – which means your decision making process will be compromised.

Focus on high quality deep sleep and remaining within REM Sleep cycles (not awaking sporadically throughout the night). Some supplements can help with improved sleep, which I will discuss a bit further below.

3. Drink Lots of Quality Water

This is something that cannot be overlooked since 60% of the human adult body is water.[2] The brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.

Simply put, you run on water and without this very important fuel, you will not be able to operate effectively and you may even start to develop illness.

The quality of your water is also quite important – and I suggest looking at natural spring water as your primary source of nourishment. Keep in mind if you use Reverse Osmosis that removes the largest spectrum of contaminants of any water treatment process. It does remove the minerals, which you will then need to make-up for with supplementation.

4. Incorporate Intermittent Fasting

I’ve written articles about the benefits of Intermittent Fasting (“IF”), and discussed on popular youtube videos. IF has undeniable benefits and much research is starting to come to the surface to support this.

You can learn more about IF here:

5. Exercise Daily

There’s varying degrees of exercise, and I’m not suggesting to deadlift or squat heavy daily. What I suggest is light steady-stay cardio daily at a bare minimum – which means a low pace walk for minimum of 20 minutes per day. You can split this up into two 10min walks, but keep in mind this is the bare minimum!

I encourage you to challenge yourself and set a firm goal such as losing X-amount of body weight, or lifting Y-amount of weight during a workout.

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We need goals to stay on track, and I suggest also aligning to others on social media that are supporting your journey – here’s where I plug my Instagram to help others achieve their healthy lifestyle goals:

adam evans instagram

    I also suggest downloading fitness apps that will help track your progress.

    6. Maintain Healthy Eating Habits

    You’ll notice how I didn’t use the word ‘diet’ here, because this has truly become a fad in itself – the concept of going on and off diets.

    The healthy lifestyle approach is to establish a sustainable healthy eating regime. I’ve been suggesting the use of meal tracking apps such as MyFitnessPal for years, as it holds one accountable and tracks progress.

    A healthy eating habit is one of balance and maintaining proper macro nutrient and micro nutrient intake. Calories are also quite important, and using apps to track them will help. It’s safe to say healthy eating entails consuming foods across the full color spectrum, and ensuring enough high quality protein is being consumed.

    7. Maintain a Healthy Gut

    Many consider the gut as the second brain. Much communication occurs between the human gut, and the human brain. One could argue that much of the decision making process begins in the gut, and if it’s an unhealthy gut you can be sure the decisions will also be quite unhealthy.

    You can maintain a healthy gut by using probiotics such as all natural (plain) Kefir greek yogurt, or kombucha – which is a fermented, slightly alcoholic (sometimes non alcoholic), lightly effervescent, sweetened black or green tea drink commonly intended as a functional beverage for its supposed health benefits.

    8. Don’t Overcook Meat

    This one is really simple and easy to achieve. When you overcook food, and meat in particular, you are welcoming unnecessary and unwanted carcinogens.

    One approach to reducing this is if you use coffee rub on your meats to reduce the amount of carcinogens in any overcooked areas.

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    9. Use Supplementation

    I strongly believe the first line of defence is food. However, if you cannot consume all of your micro-nutrients, then supplementation is a great alternative.

    Please ensure you do your research prior to purchasing any supplement, to ensure it is not just ineffective ‘snake oil’, and that it is proven to actually be effective.

    Important vitamins to consider are D3, B6, B12, Vitamin C, Magnesium, Calcium, Protein, and others. Other popular substances are becoming widely adopted as well for their proven results such as CBD Oil,[3] and I personally have incorporated its use to improve deep/REM sleep cycles.

    If you’re interested in a follow up article on the best and most important supplements – please reach out and let me know!

    10. Spend Time In Nature

    Forest and Nature Bathing is extremely effective in treating physical health and especially mental health. Shinrin-yoku is a term that means “taking in the forest atmosphere” or “forest bathing.” It was developed in Japan during the 1980s and has become a cornerstone of preventive health care and healing in Japanese medicine.

    Researchers from the University of East Anglia, looked at data from a slew of studies[4] —103 observational studies and 40 interventional studies – 290 million participants, from 20 different countries. The study data concluded that spending more time in green spaces was linked to reduced levels of the stress hormone cortisol, lower heart rate, reduced risk of coronary heart disease, lower blood pressure, lower cholesterol, reduced risk of type II diabetes, reduced all-cause mortality and death from heart disease.

    Even more amazing data was found in women who were pregnant – more time spent in forestry was linked to reduced risk of “small size for gestational age” in the baby as well as preterm birth.

    Finally among all the participants, on average, there was an increased likelihood of self-reporting one’s health as “good.”

    11. Incorporate Meditation

    You don’t need to sit in lotus pose in silence to perform meditation. In Buddhism, there is a practice known as Meditating in Four Postures, and its aim is to simplify the concept.

    Meditation can be performed in any of these four postures – Sitting, Standing, Laying Down, and Walking.[5] The aim of meditation here is to simply remain mindful throughout the day, and you can support this by additionally performing the more commonly seen ‘sitting in lotus pose’ meditation which basically emphasises stillness and silence (of mind).

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    Here’s a meditation guide for beginners: How Do You Meditate? 8 Meditation Techniques for Complete Beginners

    12. Spend Time with Friends and Family

    This one has become tricky in our technological age simply due to the amount of distractions. Next time you are spending time with close friends or family, put the devices down and become totally devoted to the conversation at hand – immerse yourself in it.

    By spending time with friends, family, or even pets, you are supporting the human need for community and social interaction. When you immerse attention in this way, you can begin exchanging Biophotons (subtle energy)[6] between other living organisms.

    13. Consume Quality Content and Information

    This one you’ll need to stay on top of! Controlling the information you take in is super important.

    I’ve been focusing a lot on attention hijacking, which is basically when some external stimuli distracts or takes one’s attention away from the primary task at hand. Examples of attention hijacking is unexpected phone calls, or even emails, which distract from what is being worked on.

    Aside from hijacking, many people actually choose to consume low quality content and information. What I’d deem low quality is mind-numbing TV programs, or news channels. What I deem high quality is consuming information that is going to lead to elevated awareness of oneself or one’s situation, and inevitably aid the individual in making improvements to their lifestyle.

    Quality books, audiobooks, documentaries, online courses/lectures, and podcasts are a great starting point!

    The Bottom Line

    Each of these suggestions will benefit you in different ways, and I’ve briefly detailed the benefits of each.

    If you’re truly interested in maintaining an optimal healthy lifestyle, you’ll work towards implementing all. When you start to see the results of your actions, you’ll be so excited and want to continue to improve day over day. Sooner or later, you’ll be a freight train of health and helping others do the same.

    If you haven’t been taking your health and longevity seriously, now’s the time to start! You can take small steps each day to make improvements, and over time, those will compound to huge results. Look back in a year, two years, 5 years and be blown away at how much healthier and happier you are after having executed a strategy for healthy living!

    Featured photo credit: Morgan Sarkissian via unsplash.com

    Reference

    [1] National Sleep Foundation: What Happens When You Sleep?
    [2] H.H. Mitchell, Journal of Biological Chemistry 158: The Water in You: Water and the Human Body
    [3] Wellness Co: Have an Overactive Mind Before Bed?
    [4] University of East Anglia: It’s official – spending time outside is good for you
    [5] Integral Awakenings: Meditating in all Four Postures
    [6] Int J Yoga.: Biophotons as Subtle Energy Carriers

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    Adam Evans

    BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

    The Best Weekly Workout Routine for Beginners 4 Powerful Techniques to Lose Fat Fast (And Sustainably) 10 Natural Brain Boosters for Enhancing Memory, Energy and Focus 13 Simple Healthy Lifestyle Tips for Busy People 7 Best Weight Loss Supplements That Are Healthy and Effective

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    Last Updated on January 21, 2020

    The Best Way to Create a Vision for the Life You Want

    The Best Way to Create a Vision for the Life You Want

    Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

    your vision of where or who you want to be is the greatest asset you have

      Why You Need a Vision

      Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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      How to Create Your Life Vision

      Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

      What Do You Want?

      The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

      It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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      Some tips to guide you:

      • Remember to ask why you want certain things
      • Think about what you want, not on what you don’t want.
      • Give yourself permission to dream.
      • Be creative. Consider ideas that you never thought possible.
      • Focus on your wishes, not what others expect of you.

      Some questions to start your exploration:

      • What really matters to you in life? Not what should matter, what does matter.
      • What would you like to have more of in your life?
      • Set aside money for a moment; what do you want in your career?
      • What are your secret passions and dreams?
      • What would bring more joy and happiness into your life?
      • What do you want your relationships to be like?
      • What qualities would you like to develop?
      • What are your values? What issues do you care about?
      • What are your talents? What’s special about you?
      • What would you most like to accomplish?
      • What would legacy would you like to leave behind?

      It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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      What Would Your Best Life Look Like?

      Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

      A few prompts to get you started:

      • What will you have accomplished already?
      • How will you feel about yourself?
      • What kind of people are in your life? How do you feel about them?
      • What does your ideal day look like?
      • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
      • What would you be doing?
      • Are you with another person, a group of people, or are you by yourself?
      • How are you dressed?
      • What’s your state of mind? Happy or sad? Contented or frustrated?
      • What does your physical body look like? How do you feel about that?
      • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

      It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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      Plan Backwards

      It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

      • What’s the last thing that would’ve had to happen to achieve your best life?
      • What’s the most important choice you would’ve had to make?
      • What would you have needed to learn along the way?
      • What important actions would you have had to take?
      • What beliefs would you have needed to change?
      • What habits or behaviors would you have had to cultivate?
      • What type of support would you have had to enlist?
      • How long will it have taken you to realize your best life?
      • What steps or milestones would you have needed to reach along the way?

      Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

      It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

      Featured photo credit: Matt Noble via unsplash.com

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