4 Health & Fitness Tips for 2024

Introduction

In the past two years, I’ve lost (and kept off) almost 50 pounds. Given that health and fitness often feature in New Year’s resolutions, I’d like to share four practices that have been foundational to my success:

1. Get Regular Bloodwork Done

Pursuing health and fitness is challenging even on the best days. To boost your chances of success, it’s crucial to have your body working with you, not against you. When I started this journey, I had dozens of biomarkers badly out of balance, leading to low energy and poor body composition, making every effort an uphill battle. The key isn’t the bloodwork itself but finding a professional skilled in interpreting the results and providing appropriate interventions. I’ve been using Ways2Well in Texas, and their support and recommendations have been a critical and ongoing part of improving my health. I have the analysis done 3x a year so I can monitor changes and make adjustments accordingly.

If you’re interested in a deeper look at the shift toward proactive, data-driven health care, check out What is Medicine 3.0? for more context on this approach.

2. Consume 1g of Protein per lb. of Body Weight

Proper nutrition is essential for health and body composition, and I believe protein is king. A high protein intake not only nourishes my muscles but also keeps me full, reducing the urge to binge on unhealthy foods. For me, this involves adding 1-2 protein shakes daily, alongside the protein in my regular meals. Tip: keep ready-to-drink shakes in the fridge for convenience, and bring them when traveling. Currently I have been enjoying Jocko’s Molk Ready-to-Drink shakes.

3. Never Do Nothing

Cultivate a do not miss attitude towards your workouts. Compounding takes time to show results, so persistence is key. I aim to never have a day where I do nothing, even if it’s 15 minutes of yoga, burpees in a hotel room, or a mile-long jog. Progress isn’t always linear, but by minimizing backsliding, results come faster. In 2023, I only had three inactive days, one due to food poisoning, and two stuck in airport hell. This has also helped to build my mental resilience on days when there are endless excuses why I can’t workout.

Looking for unconventional ways to stay active? The Rise of Rope Flow covers a movement practice that’s perfect for daily consistency, and Deep End Fitness explores another unique approach to training.

4. Find Your Hydration System

Dehydration saps energy and slows you down. Develop a system that makes staying hydrated easy and habitual. Recently, I’ve been using a 64oz Ice Shaker jug. Every night, I fill it with hydration mix (for flavor and electrolytes) and ice. The next day, as long as I finish the jug I have covered my bases, and with the addition of liquids from coffee, seltzer water, milk, etc I end up around 100oz. This system reduces friction for me by effortlessly tracking my intake, keeping water cold, and showing me tangible progress throughout the day. I currently use various flavors of BPN Electrolytes.

FAQ

How much does regular bloodwork cost?

Costs vary depending on the provider and the breadth of the panel. Services like Ways2Well offer comprehensive packages that include interpretation and follow-up. While it’s an investment, catching hormonal imbalances or nutrient deficiencies early can save you months of frustrating workouts and stalled progress. Many insurance plans cover basic panels, so check with your provider.

What if I can’t hit 1g of protein per pound of body weight?

Start wherever you are and build up gradually. Even increasing your protein intake by 20-30g per day can make a noticeable difference in satiety and recovery. Ready-to-drink shakes and high-protein snacks like Greek yogurt, jerky, or cottage cheese make it easier to close the gap without overhauling your entire diet.

What counts as “not doing nothing” on rest days?

Anything that gets your body moving. A 15-minute walk, a light stretching session, yoga, or even foam rolling counts. The goal isn’t to crush a workout every single day — it’s to maintain the habit of daily movement so you never lose momentum. Rest days are still important for recovery; the point is to stay active, not to go hard every day.