Nutrition * Eat one serving of leafy greens every day * Replace sugary drinks in your diet with unsweetened alternatives * Eat one or more vegetable with each meal * Eat breakfast every day * Eat one high protein food with each meal * Cut one sugary food from your diet each day * Replace your hydrogenated cooking oils with olive, coconut, or avocado oil Habits * Break up long periods of sitting once every 20 minutes * Sleep for at least eight hours per night * Don’t drink caffeine after 4:00 pm * Wake-up the same time each day (even weekends) * Avoid looking at a screen within an hour of bed * Don’t go more than two days in a row without working out Fitness * Workout one more day per week than you are now * Do some kind of aerobic training three times a week * Weight train at least twice per week * Walk for an extra 20 minutes per day * Stretch for at least 10 minutes every day * Eat at least 20g of protein after each workout