Healthy Habits for a Happier You Newsletter
Newsletter #07
So, you “Tackled Tiny Tasks”, over the last few weeks. Maybe it was:
- Backing up your computer on an external hard drive
- Your passport
- Responding to that text you keep seeing a notification for
over the last two weeks.
How did it go?
Tackling tiny tasks can be hard, because we know that we can get to them later, even though we sometimes never do… until they are no longer “tiny” and now demand our attention.
By tackling them, we open up bandwidth to do more of the things that matter in a guilt, distraction & pain free way.
(Reply with the number newsletter you joined in on above)
Your Habit For The Next Two Weeks
- Keep The Receipts -
Or, add in your own habit!
(Re-download the habit tracker here)
You’ve tackled tiny tasks, and now you’re going to start keeping receipts on your health going into the run up toward the holiday season.
Think about it…
If you’re tracking every penny in your business, but ignoring what you put in your body, it’s like managing your expenses with Monopoly money—just plain foolish.
Keeping health receipts (like receipts for your business) provides you returns on your health, and your pocket when it comes to paying for medical expenses, or taking time off work… Sounds like a pretty important receipt, if you ask me.
Don’t worry, I’m not asking you to turn into a human calculator.
Tracking your food intake doesn’t have to mean spreadsheets and calculators (unless you’re into that kind of thing).
Think of it as running an audit on your diet without being a spreadsheet nerd about it. If you’re too busy to write everything down, take the lazy CEO approach—snap a quick photo before you dive into that burger.
One click and you’ve got your “food receipt” without wasting a second.
Because let’s face it: no one remembers what they ate on Tuesday unless it was an all-you-can-eat taco night.
You could even take the old-school notebook method! Jot it down with a quick
“3 chicken tacos
2 bites of toddler’s grilled cheese,
1 regret.”
Boom—instant awareness.
Or if you’re a data junkie who likes crunching numbers (probably why your business is killing it), go with a tracking app like MyFitnessPal.
Think of it as the financial report of your diet—except this time, you’re tracking steak, not stocks.
Because here’s the kicker:
tracking isn’t about perfection, it’s about patterns.
You wouldn’t ignore your profit and loss statements just because your monthly expenses are messy, right?….right?…
So why blow off your food intake because of one “bad” day?
As James Clear puts it:
“You do not rise to the level of your goals, you fall to the level of your systems.”
Tracking helps build a system of awareness. You’re not trying to hit a daily quota; you’re creating a roadmap for what actually works for you .
check out this blog post I wrote here about how
It's everyone else's fault you can't reach your goals
It’s about seeing what you’re really eating vs. what you think you’re eating.
Maybe you’re convinced you’re getting 200 grams of protein daily, but in reality, you’re coming up short with 100 and compensating with enough carbs to fuel a small country.
That’s where tracking steps in—like a brutally honest business partner who says, “Hey man, you’re slipping.”
“If you can’t measure it, you can’t improve it.”
– Peter Drucker.
It’s not obsessive
It’s not micromanaging
It’s not unhealthy
Its being responsible with your food intake.
Think of it as running your body like you run your business—with clarity, strategy, and the occasional WTF moment when you realize your “light snack” had 800 calories.
Because the healthier you are, the better you’ll perform — no one’s closing deals or smashing goals with a sugar crash.
Start tracking and see just how small changes stack up like compound interest… for your abs instead.
Articles I think you might find interesting
In a TLDR (Too Long Didn’t Read) Format for your convenience
Titanium Dioxide in Food. Europe Says No Way, Canada Disagrees
Titanium Dioxide Use and Regulation:
Titanium dioxide (TiO2) is a common additive used to enhance the visual appeal of foods and other products like paint and cosmetics. It is banned in Europe due to potential DNA damage but is still permitted in Canada as a food additive.
Differing Scientific Opinions:
The European ban is based on the precautionary principle, citing laboratory studies with non-food grade titanium dioxide, whereas Health Canada’s 2022 review determined that food-grade titanium dioxide poses no health risk based on more realistic exposure scenarios.Health Canada’s Risk Assessment:
Health Canada's review found no adverse health effects, including genotoxic or carcinogenic effects, in animal studies using food-grade titanium dioxide at much higher doses than typical human consumption.Focus on Overall Diet Quality:
The real concern is not the titanium dioxide itself, but the fact that it is found in low-nutrition foods like candies and creamers. Opting for nutrient-rich whole foods like fruits and nuts is a healthier choice overall, regardless of additive concerns.
Cardio boosts immunity:
Regular aerobic exercise slashes risk of death from flu and pneumonia
Aerobic Exercise Benefits:
Regular cardio, such as brisk walking or running, is linked to a significantly lower risk of death from flu and pneumonia. Even small amounts (10-149 mins/week) reduce risk by 21%, while reaching 150-300 minutes/week shows a 41% drop, and up to 50% at 300-600 minutes/week.Muscle-Strengthening Caveats:
Meeting the recommended 2 sessions/week of muscle-strengthening exercise (e.g., weightlifting, resistance bands) reduces risk by 47%. However, doing more than 7 sessions weekly correlates with increased risk, possibly due to higher physical stress.Combined Exercise Approach:
The study found that individuals combining aerobic and moderate muscle-strengthening activities had nearly half (48%) the mortality risk compared to those who did neither. This highlights the importance of a balanced fitness regimen.Practical Takeaway:
While aerobic exercise has clear benefits, overdoing muscle-strengthening may negate gains. The best approach? Aim for at least 150 minutes of cardio and 2 moderate strength-training sessions weekly to optimize health outcomes without risking harm.
That’s all for today!
I’m excited to see/hear your responses & insights on the articles above & how your habits went.
Catch you in a few weeks,
Santo