Embracing Change: Wellness Strategies for Your 30s and Beyond

Embracing Change: Wellness Strategies for Your 30s and Beyond

Written by Billy Martin, Certified PT, Precision Nutrition Level 1 & 2 Coach

 

What worked for our lifestyles in our 20s often doesn’t serve us as well in our 30s and beyond.

Remember those late nights out, eating what you wanted, still having high energy, and feeling your best? How times have changed!

What has changed? Is it your metabolism, recovery rate, alcohol tolerance, or something else? All of those could be valid. However, what do we have significantly more of now than we did in our 20s? Responsibility. The pressures of work, longer commutes, family commitments, and finding time for enjoyable activities can weigh heavily on us.

Why is this significant? Well, when the pressure is on, we often don’t have time to think about ourselves. This can lead to neglecting meal planning or scheduling gym time. We might seek comfort to soothe life’s stresses—turning to takeout food, hyper-palatable snacks, and binge-watching Netflix.

How does this affect our performance and body composition? Too little exercise, high-calorie foods, stress, and poor sleep can lead to choices that don’t support our goals.

What’s the best way to start improving your performance, body composition, and energy today? It depends on your starting point, but here are some general tips:

General Tips to Improve Your Performance, Body Composition, and Energy Today:

1. Make time for important priorities.
2. Start by walking an additional 20-30 minutes daily.
3. Drink a minimum of 8 glasses of water per day.
4. Do 2-3 resistance training sessions per week.
5. Commit to 1-2 cardio sessions per week.
6. Include lean protein sources with each meal.
7. Opt for healthier carbohydrates (e.g., sweet potatoes, wild rice, quinoa, porridge, fruit).
8. Aim to consume 6-8 different types of fruits and vegetables daily.
9. Establish a consistent bedtime routine (avoid screens 30 minutes before lights out).

While these tips may seem obvious on paper, knowledge only gets us so far. You might think, “I don’t do many of these right now; so what’s the point?” Start with one tip—commit to it for two weeks—and then review your progress. Sometimes, you need to focus intensely on certain habits for a time before they become easier to maintain.

Remember, every small step counts toward your overall well-being. Start today—your future self will thank you!

Ready to take the first step toward a healthier, more balanced life? Schedule a free discovery call today! Together, we can create a personalized nutrition plan that fits your busy lifestyle and helps you achieve your goals. Don’t wait—your future self will thank you!