6 Top Health Tips for 2026
Happy New Year!
How to use this list
My only advice (other than all of the following tips) is to choose only one tip at a time and focus on that for a few weeks or a month. It’s tempting to pile on a lot of changes when it comes to our health, and sometimes that works, but life is busy and we can easily overwhelm ourselves with change. So, pick one thing that seems easy for you and focus on that. After several weeks of success, you can add a second. And so on. Happy health-ing!
If you… Want to change your body composition
(Or “lose weight” if, by lose weight, you mean reduce the amount of fat you have, while maintaining or increasing the amount of lean tissue you have):
Consume 1 gram of protein per pound of body weight per day e.g. a 160-lb person would aim to consume 160 grams of protein per day
Avoid or dramatically reduce liquid calories Fancy coffee drinks, juice, beer, soda, wine, etc
If you… Want to have more energy, make daily and weekly tasks feel easier, and/or improve your chances of living a long, healthy life:
Get at least 150 minutes of moderate cardio per week This could be purposeful walking, jogging, running, cycling, swimming, dancing, hiking, etc.
If you… Want to improve your sleep quality, reduce feelings of anxiety, and/or help manage hunger signals:
Give yourself AT LEAST a 7.5-hour sleep opportunity each night
Lights out, phone away, and eyes closed 7.5 hours before you have to wake up
If you… Want to take a supplement that works*:
Take creatine
It can help improve lean mass when paired with resistance training, it’s very well tolerated, it’s inexpensive, and there is a growing body of evidence to suggest it can help with cognitive function, especially at larger daily doses, like 10 grams daily instead of the typical 5 grams. Creatine monohydrate is the gold standard.
If you… Aren’t sure where to start, but want to be healthier:
Move every day
Go for a walk, safely carry something heavy, do some Yoga, go to a Pilates class, search for and do a 10-min bodyweight class on YouTube or Peloton, climb some stairs, play with your kid or pet, dance, do some push-ups however you can, do some jumping jacks, stand up and sit down over and over while searching for something to watch on Netflix
Pick the low hanging fruit first. Do what is easiest for you and don’t feel like you need to do everything on this list to be healthy.
If you want even more tips, see the full article on my Substack and join the conversation!
