I want to share my top 5 doable swaps that you can make right now to see faster and more sustainable progress with your body.

And unlike other healthy "swaps", these are actually doable.

You know those social media posts that show healthy alternatives to common treats?

They're like... "instead of eating delicious full calorie ice cream... swap it for this light version that tastes like gasoline, froze it, and called it ice cream!"

Ummm no thanks.

My healthy swaps are a bit different because... well... I'm a bit different. :)

I like for things to be practical and realistic where you can still maintain a high degree of sanity through this process that is already difficult enough.

So here ya go.. my top 5 healthy doable swaps:

1. Swap cardio for more lifting and walking

Now, I'm not saying swap ALL cardio. I'm just saying to prioritize strength training and walking as your primary drivers for body composition. As we get older, doing more intense cardio can stress your body, spiking cortisol, a fat-storing hormone. 

2. Swap the last 30 minutes of Netflix for more sleep

Again, I'm not saying you should stop watching TV (well, unless it's the news ;). Let's just cut it about 30 minutes short so you can get more sleep. Bonus points if you cut it short by an hour. Sleep helps with everything from recovery to more energy, and even reduces cravings.

3. Commit to cooking 1-2 more times a week

If you want to improve your body composition, it's tough to make that happen when you start pushing restaurant meals and DoorDash more than 2x/week. There are a lot of "hidden" calories in these foods. For example - green beans from a restaurant may sound healthy, but not when they are drenched in butter (which most restaurants do). 

4. Swap the excessive alcohol for feeling better

Let's not sugar coat what alcohol actually is... a poison. Your body registers it as a poison and treats it as such. It's never a bad idea to cut back on the number of drinks you're consuming per week.

5. Swap regular soda for diet 

I genuinely don't understand how anyone still consumes regular soda. I'm not judging, I just truly don't get it. I'll never want to "drink" my calories (unless it's some creamer in my coffee lol)... especially when you have delicious tasting zero calorie options that are way better for you like Coke Zero. I also enjoy seltzer. 

Research is very strong in showing that diet soda helps with weight loss. And there's no reason to fear artificial sweeteners if you're enjoying them in moderation.

I said 5 but I actually have a bonus swap...

Bonus Swap: Swap your stubbornness for getting the help you need

I know, I know.. you "should" be able to figure this out on your own. I mean, look at all of the best athletes in the world who are out there competing without coaches. Wait... they're not? You mean even the top tier athletes in their respective sports who know everything they could possibly know STILL hire coaches?! Well color me confused.

Sarcasm aside, your stubbornness is costing you precious time and energy. It's not about you not knowing. It's not about what you "should" be able to do. It's about the fact that every single human does better with accountability and guidance. Period.

Well there you have it.

I could keep going but I think that's enough to ponder for now.

All the best,

Mikey

PS - If you are open to getting the help you need, I can show you why you're not losing weight in about 5 minutes. It's right here.