Things that made me feel good this weekend:

• 7 glasses of wine 

• 3 Advils 

• 3 cups of strong coffee
  

My irresponsible festivities got my wheels spinning.

Unquestionably unhealthy things - like alcohol and drugs - are so popular because they feel good AND are easy/fast. 

This weekend, the wine was a lubricant for looser conversations and smoother moves on the dance floor.

The next morning, the Advils helped me narrowly avoid a splitting headache. The caffeine made my brain work again and made me happy.

Obviously, a 7, 3, 3 wine/Advil/coffee strategy isn’t sustainable. It works for a wedding weekend, but we can’t live that way every day (unless YOU can, in which case you deserve a medal and your liver deserves a tinier, organ sized medal)

When the caffeine from the 3 coffees peaked in my bloodstream, it hit me. 

Unquestionably healthy things - like working out and eating well - make us feel good, too, but they come with a higher cost. 

If we’re willing to make a time and effort sacrifice, we can have the best of both worlds. We can feel good by doing things that SUPPORT health.

I don’t particularly enjoy squats or spinach. But I LOVE having more energy, better focus, higher confidence in my body, improved mood, and lowering my odds of dying early from a preventable disease. 

That’s the stuff I’m passionate about. 

What are the most effective and healthiest ways to feel good? Here’s a checklist to focus on:

1. Make time for 7-9 hours of sleep

Quality sleep is essential for overall health and well-being. It allows your body to rest, repair, and recharge. Adequate sleep is linked to improved cognitive function, mood regulation, immune function, and better stress management. Establishing a consistent sleep schedule and creating a relaxing bedtime routine can promote better sleep quality.

2. Eat nutritious food

A balanced and nutritious diet plays a crucial role in how you feel physically and mentally. Include a variety of nutrient-dense foods in your meals, such as lean proteins, whole grains, fruits, vegetables, and healthy fats. These foods provide essential vitamins, minerals, antioxidants, and fiber, supporting energy levels, muscle recovery, immune function, and overall health.

3. Stay hydrated

Hydration is key to maintaining optimal bodily functions. Water is essential for digestion, nutrient absorption, temperature regulation, joint lubrication, and toxin elimination. Aim to drink at least 8 glasses of water per day, and adjust your intake based on activity level, climate, and individual hydration needs.

4. Get sunlight on your skin and eyes

Sunlight exposure is crucial for vitamin D production, which is important for bone health, immune function, and mood regulation. Spending time outdoors in natural light can also help regulate your circadian rhythm, improve sleep quality, boost serotonin levels, and reduce the risk of vitamin D deficiency-related issues.

5. Work out and stay active

Regular physical activity offers numerous health benefits. It strengthens muscles and bones, improves cardiovascular fitness, enhances flexibility and balance, and promotes overall well-being. Engage in a combination of aerobic exercise (like brisk walking, jogging, or cycling) and strength training (using weights, resistance bands, or bodyweight exercises) for a well-rounded fitness routine.

6. Manage stress

Chronic stress can have detrimental effects on your physical and mental health. Practice stress management techniques such as mindfulness meditation, deep breathing exercises, progressive muscle relaxation, or yoga. These activities can help reduce stress hormones, promote relaxation, improve focus, and enhance resilience to stressors.

When a healthy lifestyle becomes addicting.

Start small. Pick one on the list, do it for a week, and see how you feel. Getting these habits nailed down will help you feel better. That’s when living a healthy life becomes addicting. 

We all just want to feel good. Mentally, physically, and emotionally.

If we can use healthy food, exercise, and sleep as vehicles to get us there, as opposed to alcohol and drugs, it’s a win-win.

Sometimes, though, that seventh glass of wine is just calling your name. 

Best,

John

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