Podcast > Episodes

episode #352

Transform your Health and Productivity with these Tips!

May 6, 2024 in Podcast


This week I discuss 7 healthy habits for a more productive day! This episode is for individuals who are eager to up their productivity game without having to resort to a complete lifestyle overhaul.

The following simple yet profound habits are designed to boost your energy, focus, and overall productivity.

Here they are:

  • Start Your Day with a Walk
  • Plan Your Meals Ahead of Time
  • Take Breaks for Movement
  • Prioritize Sleep Quality
  • Declutter Your Workspace
  • Manage Stress Through Mindfulness
  • Disconnect Regularly
Incorporating these habits in your daily routine can lead to a healthier, more balanced lifestyle that supports your quest for productivity. Starting small and gradually building on these practices can make them more sustainable and impactful in the long run.

Remember, the key is to prioritize your health and well-being to optimize your productivity. So go ahead and try implementing at least one of these habits in your day today – you may be surprised at the difference it makes!

Brian (1s):

Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show, All, right? Welcome to the GETLEAN E Clean podcast. My name is Brian Gryn. I hope you had a great weekend and happy Tuesday if you're listen to us on Tuesday. Hopefully you had a chance to listen to my interview with Sarah Banta.

Brian (44s):

She's the founder of Accelerated Health Products, and we touch on all about health detoxification and optimizing energy levels. We also got into the importance of iodine supplementation, the role that caffeine can play in energy optimization and the importance of healing the gut. So if you haven't already, definitely check out my interview with Sarah Banta. That's episode 3 52. Now on today's micro podcast, we are gonna touch on seven healthy habits for a more productive day. So if you're someone who finds that they're, you know, feeling sluggish and struggle to find energy throughout the day, you know, your daily habits could be a culprit of this. And I want to give you some simple yet profound tips that can help boost energy, focus and overall productivity for the day.

Brian (1m 30s):

So I think just adopting one or two of these is a great place to start, and they can make a noticeable, noticeable difference in your daily pep and performance. Now, number one is to Start Your Day with a Walk. Obviously, walking is beneficial for your physical health, your bone health, but also can have a positive impact on your mental wellbeing. A brisk walk can increase blood flow to the brain, provide a much needed energy boost and improve focus and concentration needed for a productive day ahead. So consider in incorporate incorporating a maybe a scenic route or listening to a motivational podcast during your walk for a little extra mind boosting effect.

Brian (2m 11s):

I truly enjoy my walks with my dogs, and it's a great place to start the day. Number two is Plan Your Meals, Ahead of Time. This is something you wanna do the night before, and I would recommend getting monthly deliveries of some type of protein, quality protein, so you can have it set out the night before and you don't have to worry about vo you know, having the temptation of unhealthy snacks or food that'll sort of get in the way of your nutritional goals. So being prepared is a big proponent of eating healthy, and this will go a long way. So set time aside each week to perhaps meal prep or just plan out your meals for the following days.

Brian (2m 53s):

And, you know, obviously taking into account a balanced nutrition, you know, not necessarily having to cut out out any micro macro or micronutrients and prioritizing protein by having some type of frozen meat fish poultry delivered to your house every month, or that you pick it up at the local local market. So, you know, these, these will be a go a long way to have a satisfying meals throughout the day so you don't have to rely on quick unhealthy options. Number three, taking breaks for movement. I think this is really important. I think, you know, most of us for the at work, we're living a sedentary lifestyle.

Brian (3m 34s):

We're sitting for long, prolonged periods of time, which can decrease energy and concentration levels. So incorporating these mini breaks throughout the day, doing some light stretching, going for a walk light exercise, can combat sort of the sedentary lifestyle. you know, you could consider setting a timer every hour to make sure that you, that you move around for a few minutes just to get your blood flowing. There's something called non-exercise activity thermogenesis neat, which is the energy expended for everything that we do that is not sleeping, eating, or sports like exercise. And this can add up over time.

Brian (4m 14s):

So it, it could range from walking to work, typing, performing yard work, just getting up and moving, even fidgeting, this non-exercise activity thermogenesis can go a long way in helping with controlling weight and perhaps even increasing your metabolic rate. So definitely wanna take moments throughout the day to take a break, move around, do some type of small activity, and it'll also help you concentrate when you are doing your, your tasks at work. Number four, prioritize prioritizing sleep quality. Couldn't go without talking about this. Obviously, a good night's sleep is crucial for productivity, energy, and overall health.

Brian (4m 56s):

And so by prioritizing it and making sure you have a solid sleep routine, which we've talked a lot about, creating a comfortable sleep environment, dark, cool, limiting screen time before bed, establishing a relaxing bedtime routine and avoiding caffeine and heavy meals close to bed can also improve sleep quality as well. Decluttering your workspace. I've learned about this mainly through my wife who does a lot of organizing and is very on top of making sure that everything is in line with my workspace and the house And. you know, a a cluttered workspace can lead to a cluttered mind, so making it very difficult to stay focused and productive.

Brian (5m 38s):

So take some time at the beginning or the end of the day to declutter and organize your workspace. Don't just wait to do it once a month. Do a little bit every day, and it'll not only improve your mental clarity, But, it'll also save you time from searching for misplaced items in the future. Number six, manage managing stress through mindfulness techniques. I think especially if you're fine, that you're sort of get chronic stress from time to time and stress can sabotage any of your best laid plans for productivity. Some of my favorite techniques are meditation, yoga, reading a book, going for a walk as we talked about already. These techniques can help you stay present and calm and calm your mind and even enhance your ability to handle stressors when you're feeling overwhelmed.

Brian (6m 24s):

So try to pick one mindfulness technique and focus on that every week. If you could do it every day, that'd be great. Number seven is to disconnect regularly. We live in such a world of constant connectivity with overstimulation, which can also weaken your focus. So setting boundaries with your devices long for periods of uninterrupted work allows you to stay present when you are with, let's just say other work members or family. The one thing that I tends to bother me the most is when individuals are either on walks or with their kids at a, maybe a lesson a, a golf lesson, a swim lesson, and they're on their phone the entire time, not even watching what's going on or, or, or staying present during their activity.

Brian (7m 13s):

I just think this is something that is more and more difficult to do with the way a phones are built. They're meant to, to occupy your time. So to order, in order to conquer that, I think it's important to make sure that you set your device, set some boundaries around your device, not only for yourself, but also for your kids. Incorporating these habits into your daily routine can lead to a healthier, more balanced lifestyle that supports your quest for productivity. Starting, small and gradually building on these practices can make them more sustainable and impactful in the long run. Remember, the key is to prioritize your health and well being, to optimize your productivity. So go ahead and try implementing some of these, at least one of these habits in your day to day.

Brian (7m 58s):

You may be surprised that it makes all the difference in the world and helps you become a more productive individual. So I appreciate you listening and if you're loving the podcast, feel free to leave a five star review on iTunes, Spotify, or your favorite listening device. And I look forward to talking with you on Friday with another great interview. Thanks again for listening and have a great day. Thanks for listening to the GETLEAN e Clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was.

Brian (8m 43s):

Thanks again and have a great day.

wanna talk to brian?

Schedule a free 15 min consultation