​Our brains are wired​ to form habits through a cue​ , routine, and reward loop. Once a habit is​ formed, it becomes automatic, requiring much less effort to maintain​ over time. That's why small habits are so​ powerful. They sneak into our routines​ and start making a difference without us​ even realizing. Small habits can trigger a​ domino effect, which leads to much more significant​ changes over time. 

In January 2024 a medically reviewed article on Medical News written by Zia Sherrell, MPH showed that having too much cortisol in the blood can be damaging to health, particularly if cortisol levels remain high over an extended period. In many cases, the most direct way to lower it is to reduce things that trigger its production. For many people, this means reducing stress.

Energy must come from somewhere!

If you don't consume enough calories, your body will break down muscle to meet its energy demands. It is important to strike a balance with caloric intake; meeting your individual daily needs without getting too carried away and eating in excess, which will increase fat mass. When increasing weightlifting training, an uptick in general energy intake can help increase muscle protein synthesis. Adding an additional high-protein snack once or twice per day is an easy way to support the increased need for protein and calories.

A 2018 study published in Health Promotion Perspectives showed that just 10 minutes of walking lowers anxiety and depression and increases focus and creativity. Plus, research shows that taking your stroll outside can make a huge difference, too. A 2022 study published in Molecular Psychiatry found that a 60-minute walk in nature decreases activity in brain regions involved in stress processing.

Ashwagandha, one of the most popular Indian botanical plants, has been used in Ayurveda – the 5000-year-old Indian system of medicine, as a rejuvenative, and a daily tonic for many centuries. Ashwagandha embodies the very essence of a preventative and curative approach to health in Ayurveda. Ashwagandha is referred to as the Prince of Herbs in Ayurveda. 

The Stoics believed that the practice of virtue is enough to achieve eudaimonia: a well-lived life. The Stoics identified the path to achieving it with a life spent practicing the four virtues in everyday life: wisdom, courage, temperance or moderation, and justice, and living in accordance with nature.

When you’re short on sleep, it’s easy to lean on a large latte to get moving. You might be tempted to skip exercise (too tired), get takeout for dinner, and then turn in late because you’re uncomfortably full.

If this cascade of events happens a few times each year, no problem. Trouble is, more than a third of Americans aren't getting enough sleep on a regular basis. Yet experts agree that getting enough sleep is as important to health, well-being, and your weight as are diet and exercise.

Intermittent fasting restricts when or how much you eat — and sometimes both. One variation, time-restricted eating, involves eating only during a certain time window, usually eight hours, over a single day. For example, you would eat only during the hours of 11 a.m. to 7 p.m. and then fast during the other 16 hours.

Endorphin comes from the words “endogenous,” which means within the body, and “morphine,” an opiate pain reliever. Put together, that means endorphins are natural pain relievers. They are “feel-good” chemicals because they can make you feel better and put you in a positive state of mind.

Recent scientific studies shared by the American Psychological Association shows that focusing on the present can have a positive impact on health and well-being. Mindfulness-based treatments have been shown to reduce anxiety and depression. There's also evidence that mindfulness can lower blood pressure and improve sleep. It may even help people cope with pain. 

Recent statistics show that 1 in 5 adults in the United States struggles with depression, and antidepressant medications are a common way to treat the condition. However, pills aren't the only solution. Research shows that exercise is also an effective treatment. "For some people it works better than antidepressants, although exercise alone isn't enough for someone with severe depression," says Dr. Michael Craig Miller, professor of psychiatry at Harvard Medical School.

Doctors, scientists and dermatologists talk about the several benefits of sweating, is the way the body and the skin protect itself from overheating. Sweating also increases the blood circulation and the drips of sweating is the proof of our body's built- in mechanism to keep it cool while open up and unclog the pores, the dropples consist primarily of water, also sodiums, chloride and potassium to an extent.

Always have long and short term goals. Having goals motivates us to work hard and including short term goals ensures that victory can be savored regularly. This provides a greater motivation to push hard to achieve long term goals. For example, writing goals on an agenda or whiteboard and looking at them every day has a positive effect since this constant visualization keeps you motivated and 100% focused on achieving each goal. Setting clearly defined goals will help you monitor your progress and give you constant motivation.