1. Wake up to water. When we wake up our body is in a state of dehydration, so drink 16 oz of cold water first thing in the morning. When we are in a state of dehydration many organ functions are effected. Drinking water upon waking will increase your metabolism by 24% (for the few hours following), ease muscle soreness, promote kidney health, and promotes healthy body composition.
2. 30 in 30. Eat 20-30 grams of protein within 30 minutes of waking up. This can be in the form of shake, powder or my go-to, 3 eggs and 4 turkey sausage patties with some salsa on top. (The exact amount is going to depend on how much muscle mass you have and your activity level but try for a minimum of 20 for most people.)
3. Coconut Oil. It has tremendous health and energy benefits. Start to mix 1 tablespoon of coconut oil or MCT oil in your coffee or tea in the morning.
4. Real foods. And don't give me the "if I can eat it and it tastes good, it's real to me," crap. The more foods you eat that do not come in a package or box, the healthier you will be, period.
5. Take Vitamins. Works even better if you can get a good micro-nutrient test (I recommend Spectracell) to see exactly what vitamins and minerals you are deficient in. But, for those just getting started, a high quality multivitamin is a great start.
6. Start an exercise routine. People make this too difficult. Do some form of exercise for 15-20 minutes but don't set yourself up for failure. Also don't worry too much about finding the perfect exercise routine initially. This is just about getting started. Have a plan for 2 days/week and stick to it. Research shows that if you can log 5 sessions you are much more likely to stick with it. So make it fail proof. At some point, when 2 days is getting too easy, increase to 3 and so on.
Health is not an all or nothing proposition, each healthy choice we make has a positive impact on how you feel, think, move and live.