Health and Wellness: 4 Essential Habits for Staying Lean, Building Muscle, and Boosting Energy

Looking to stay lean, build muscle, and keep your energy levels high? You’re not alone. While health advice can sometimes feel overwhelming, there are a few core habits that can make a big impact on your fitness journey. Here’s a look at four essential practices that can give you the highest return on your health investment.

1) Walk 8,000+ Steps a Day

We’ve all heard it: "Walk more to lose weight." But have you ever wondered why walking is such an effective tool for weight management and overall health?

When you walk a mile, you burn roughly the same number of calories as you would running a mile—about 100 calories. However, unlike running, walking is low-impact, gentle on your joints, and even appetite-suppressing. Plus, it’s easier to fit walking into daily life than high-intensity exercise, which requires dedicated time and energy.

Walking is also incredibly versatile:

• Take work calls while walking to make the most of your time.
• Clear your mind with a quick stroll, especially during a stressful day.
• Catch up on podcasts or audiobooks while getting your steps in.

Research shows that people who walk consistently live longer, maintain healthier weights, and experience fewer diseases than those who lead sedentary lives. If you’re just getting started, try a simple 5-10 minute daily walk. From there, gradually increase your steps until you hit (or surpass) the 8,000-step mark. Over time, you might even find yourself looking forward to those daily strolls!

2) Include 30-50g of Animal Protein Each Meal

Eating protein at every meal is one of the best ways to stay full, prevent overeating, and support muscle health. Of the three macronutrients (protein, carbohydrates, and fats), protein is the most satiating, meaning it keeps you feeling full the longest. Additionally, protein has a thermogenic effect, which means your body uses more energy to digest it, burning more calories in the process.

Animal protein is particularly effective for building muscle and supporting physical health due to its complete amino acid profile. It’s also highly bioavailable, meaning your body absorbs and uses it more efficiently than plant-based proteins. Aim for 30-50g of animal protein at each meal, choosing options like:

• Fish
• Eggs
• Whey protein
• Chicken
• Grass-fed beef

By focusing on animal protein, you provide your body with the essential nutrients it needs to stay strong, build muscle, and avoid unhealthy cravings.

3) Strength Train 3 Times a Week

For protein to support muscle growth, it needs a reason to go to work, which is where strength training comes in. Fortunately, building muscle doesn’t require spending endless hours in the gym. In just 2-3 sessions a week, you can see significant improvements if you follow these basics:

• Compound movements (like bench presses, squats, rows, and shoulder presses) that target multiple muscles at once.
• Progressive overload, or the gradual increase of weight or reps, to consistently challenge your muscles.
• Training to fatigue, pushing your muscles to work at full capacity to build strength and resilience.

This process of muscle building—breaking down muscle fibers through training, repairing them with protein and rest, and building them back stronger—increases your metabolism, which means you burn more calories even at rest. Strength training provides an incredible return on investment, keeping you lean and energized while supporting long-term health.

4) Limit Processed Foods

The simplest way to support your health, reduce inflammation, and avoid chronic disease is to limit processed foods. Processed foods are often loaded with sugars, unhealthy fats, and preservatives, all of which can lead to weight gain, energy crashes, and brain fog.

Reducing processed foods affects not only your body but also your mind:

• You’ll experience clearer thinking and improved focus.
• With steadier energy levels, you’re more likely to make healthier choices consistently.
• As you eat less processed food, your taste for it often fades, making it easier to stick with nutrient-rich, whole foods.

Eating a diet rich in whole foods enhances your overall wellness, making you feel more energized, focused, and motivated to keep up other healthy habits.

Quick Recap: The 4 High-ROI Habits for Better Health

Incorporating these four habits into your life is a great starting point for building a sustainable health routine:

• Walk daily: Aim for 8,000+ steps to improve longevity and maintain a healthy weight.
• Strength train: Commit to 3x a week to boost metabolism and build muscle.
• Prioritize protein: 30-50g of animal protein each meal to stay full and support muscle health.
• Limit processed foods: Clear your mind, steady your energy, and support long-term health.

These simple yet powerful habits are a recipe for staying lean, energized, and strong for the long run. Try them out and experience the benefits for yourself!