Let’s be real, getting exercise, enough sleep, and eating healthy can feel impossible some days. Today we share some personal stories, practical tips, and useful recommendations to help physical health. Zach nerds out about sleep while Hanna touches on the challenges of sleep, then we ramble about different types of exercise, and the importance of a nutritious diet and the 80% rule. Plus, Forest drops in with a joke that’ll make your day.

Key Takeaways:

1. Exercise: The goal is consistency over intensity. You don’t have to be a fitness freak, just get sore, sweat and breath hard.
2. Nutrition: Whole foods over processed foods. If it was alive recently it’s probably good.
3. Sleep: Good sleep is a game-changer. Start with small changes, like a bedtime routine or cutting down on screen time before bed.
4. Progress Over Perfection: No need to do it all at once. Just take small steps that move you in the right direction.

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 Recommendations:

• Move the Body, Heal the Mind by Jennifer Heiss (on the interconnection between mental and physical wellness)
• The Comfort Crisis by Michael Easter (exploring the value of discomfort for personal growth and physical wellness)
• Death by Comfort by Paul Taylor (a punchy take on embracing discomfort for long-term well-being)
• How to Heal Your Metabolism by Kate Deering (focus on nourishment and optimizing hormonal/metabolic health)
• Taking Charge of Your Fertility by Toni Weschler (a comprehensive guide to understanding fertility and reproductive health)
• ⁠MyFitnessPal⁠ (for tracking meals and macros)
• ⁠Calorie⁠ (meal tracking with a one-time fee option)
• ⁠Smart Gym⁠ (for tailored workout routines based on equipment and goals)
• ⁠Grow with Jo YouTube Workouts⁠ (fun and joyful bodyweight exercises)
• ⁠Form⁠ (combining Pilates and weightlifting routines)
• YMCA (a family-friendly gym with childcare)
• ⁠Rise Sleep⁠ (track sleep debt and energy levels)
• ⁠Sleep Cycle⁠ (a smart alarm to wake you during light sleep)
• Oura Ring (for tracking sleep, physical health, and stress management)

Action Steps:

1. Move More: Start small. Go for a walk, try rucking, or do a quick 10-minute workout—just keep moving.
2. Prioritize Sleep: Set a reminder 30 minutes before bed to start winding down—whether it’s reading or having some quiet time.
3. Eat Whole Foods: Challenge yourself to swap out one processed snack for something real—fruits, veggies, or protein.
4. Take it One Step at a Time: Progress beats perfection every time. Just focus on what you can do today and build from there.

Chapters:

01:26 Weekly Updates and Family Stories

04:15 Let’s Talk About Physical Wellness

14:03 Exploring Nutrition and Healthy Eating

39:44 Way of Eating>Diet

41:05 Overcoming Gym Intimidation

50:27 The Importance of Sleep: Tips and Insights

01:01:47 Wellness Recommendations and Final Thoughts