Protein is one of my seven foundational health habits.

One of the most common questions I get – and to be fair, only one person has ever asked a question, so, I think that’s an accurate statement – is this: how do you eat so much protein every day?

So, in this episode, I’m going to break down how I arrived at my protein target, and exactly how I manage to hit it every day. 

It took me quite a while to figure out how to be able to do this easily, so I’m hoping it will help shortcut your own journey with eating enough protein.

Referenced in the show:

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E02: What are the eight foundational health habits?

Peter Attia

Andrew D. Huberman

Dr. Rhonda Patrick

Marcus Filly

Max Lugavere

Sal Di Stefano

I cover the one ingredient you need to start becoming the best version of yourself. This ingredient in itself will be the difference to you obviously becoming a stronger, and more capable person every six months or so.

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Referenced in the show:

1. Dr. Matthew Walker: The Biology of Sleep & Your Unique Sleep Needs | Huberman Lab Guest Series

2. Dr. Matthew Walker: Protocols to Improve Your Sleep | Huberman Lab Guest Series

Today's episode is an action packed one. I am going to cover five rules that will help you build foundational health habits.

If you’re missing any of these, you’re going to find it very hard to build foundational health habits in your life. You might even struggle to ever build any. But, if you have these 5 rules in place, you’re going to do very well.

These rules took me a long time to figure out and I’m super pumped to share them with you.

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Referenced in Show:

The Learning Zone Model by Lev Vygotsky

My habit tick sheet template

I cover how hard it is to commit to training programs, diets, new behaviours – or quite frankly, making any big and new change in your life.

I have a feeling that you might be making it harder than it has to be. You might just have things the wrong way around.

I share a strategy that will help you more easily establish a new habit, or take an existing one to the next level. It’s really easy to implement, and it’s something I use regularly to improve my own habit game.

In fact, I share a recent example of how I used it to improve my foundational health habit of drinking three litres of water a day.

This episode is a regular monthly review of how I performed on my habits for the previous month. I’ll recap on my goals for February, share how I did on each habit, and then cover what my focuses are for March.

I think you'll find lots of little tips in this episode that will be helpful for your own habits, and ultimately this is a really nice way to hold me accountable for walking the talk.

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Referenced in Show:

Foundational Health Habit Tracker [Daniel Clough]

Yep, there are some BIG changes with my foundational health habits. Two are OUT. and I am bringing in a brand new one.

I explain each of these, and why I believe this leaves with me with a much stronger set of now, seven foundational health habits.

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Referenced in Show:

British Medical Journal: Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

I cover a short process I go through, that helps me get the most out of each month with my foundational health habits.

I share my foundational health habits goals for 2024. It might not be what you expect!