This is me.. You can change your life. Are you ready? ![[InShot_20260424_105013429.jpg]] A lot of people online will tell you that achieving health and fitness is really complex. You have to take a bunch of supplements and do a whole bunch of different things. The truth is being healthy and fit can be both simple and practical. > [!info]- Fix your Environment > Your environment shapes your life—every single day. Environmental cues trigger up to 70% of your daily habits. Remove things from your environment that push you in the wrong direction and add things that move you in the right direction (I can't keep a box of cereal in the house, or I'll eat the whole thing). > [!info]- Learn the 3 Fundamentals of Health and Fitness > **1. Eating** > - Cut out, or at least highly restrict, the consumption of high calorie binge-able foods (soda, desserts, chips, fries, candy, sauces, fried food, etc.). > - Eat the same meals every day that consist mostly of fiber (veggies), protein (eggs, lean meats, legumes), healthy fat (fish & nuts), micronutrient (veggies, fruits, meats, yogurt, legumes) rich foods. > - If you're trying to lose weight you need to consume less calories than your body uses, which is easier to do if you have a higher fiber/protein diet. If you're trying to gain weight, the opposite is true (though, you should still being eating good foods). > - Use a free website like [Cronometer](https://cronometer.com/) (tutorial [here](https://youtu.be/EsLMz-1857o)) to make sure you're getting all the micronutrients you need and to see if you're eating the appropriate amount of calories. > - Eat 0.7-1g of protein per pound of ideal bodyweight per day. > > **2. Exercise** > - Work up to lifting weights up to 5 times a week. Lift your bodyweight, or weights you can find in the gym. Do the 6 main exercises: Squat, Hinge (at the hips), Pull Ups, Overhead Press, Rows, and Bench (or Push ups). I do legs on one day and upper body on another (and I do these exact 6 exercises). > - Do lighter intensity cardio (zone 2). Work up to doing a total of 150 minutes per week. > > **3. Sleep** > - Aim for 7–9 hours of high-quality, uninterrupted sleep. Falling asleep and waking around the same time each day.. preferably going to sleep around sun-down and waking at sun-rise. It helps to sleep in a very dark and reasonably cool environment. > [!info]- Make it Sustainable > Sustainability is maybe the hardest part. Fixing your environment, doing things with others and things you find fun, as well as working on a positive mental environment all contribute to long term success. And if you're interested in a more in-depth breakdown of how to implement these 3 pillars and how I've implemented them, you can get my free ebook [here](https://docs.google.com/document/d/10u4ek8UF-AH1huWUWmfgGrMYtr1eUnr2p6InhaPIj4E/edit?usp=sharing). ![[trasnform-14.jpg]] ## Connect: - [YouTube](https://www.youtube.com/@thegregleopold) - [Instagram](https://www.instagram.com/thegregleopold/) - Email: [email protected]