Stepping Into Your PRIME: 5 Foundations for a Healthier You in 2024


By: Clark Bartram

Whether the Christmas cookies and holiday parties got you off track this year, or it’s been years since you worked out and ate well…It’s never too late to start.

Too many people never start simply because they stopped taking care of themselves long ago, and they think it’s too late to get going again.

They think they’ve gained too much weight, that they’re too old, that they’re too far gone…

Listen, it’s never too late, and you’re never “too far gone.” The best way to get started again is to just…START.

Quit thinking about it, and do something TODAY that is a step in the right direction, even if small.

My most practical advice is to begin with some air squats, jumping jacks and calisthenics type exercises that you can do at home with no equipment. (I shared examples below.)

That way there are no barriers to entry or excuses keeping you from moving forward – you have everything you need.

Next, here are some things to focus on, one area at a time. We call them the Foundations of living your PRIME – it’s how you step into your best body and life at any age.

Focus on these things in 2024, and your body, health and life will change!

5 PRIME Foundations for a Healthier You in 2024

Let's kick things off by addressing stress – the elusive hormone disruptor.

Did you know that stress doesn't discriminate? It can send testosterone levels plummeting for the men and throw hormonal harmony out of whack for the women.

Even the mere expectation of stress can set the hormonal rollercoaster in motion.

Cortisol, a hormone produced in response to stress, plays a role in releasing energy. However, elevated cortisol levels can interfere with the balance of testosterone for men and the balance of sex hormones like estrogen and progesterone for women.

So, managing stress is essential to maintaining a healthy hormonal balance. It's a direct cause-and-effect relationship between stress, cortisol, and important sex hormones.

Stress-Busting Solutions

1) PURPOSE: Define Your Why

Starting with a rock-solid purpose is like having a compass for your health journey. It's not just about losing weight; it's about understanding why it matters to you.

Ask yourself: What's your deep, compelling reason for this journey?

Write it down, make it personal, and let it be your guiding star.

2) RELATIONSHIPS: Find Your Tribe

Surround yourself with a community that shares your mission and values. Whether it's in-person or virtual, having a support system can make all the difference.

If your current circle doesn't align with your goals, find like-minded individuals online or join a fitness group. Together, you'll uplift and inspire each other.

We have a new program coming to support you in this soon! Stay tuned and keep an eye on your inbox!

3) INTAKE: Fuel Your Body to Thrive

It's time to clean up your plate! Commit to whole, unprocessed foods that Mother Nature provides. The closer your food is to the soil, the better.

Focus on: lean protein (palm-sized), loads of veggies (half your plate), and healthy fats (thumb-sized).

Balance is the key to sustained energy and vitality.

4) MOVEMENT: Daily Motion & Strength Training

Move that body daily! Whether it's a walk, a dance session, or hitting the gym, daily motion is non-negotiable.

Integrate strength training into your routine, focusing on progression and intensity.

It's not just about looking good; it's about feeling strong and capable in your body.

One of the best places to start is with calisthenics or bodyweight training that can be done at home with little to no equipment to reduce the barrier to entry. No excuses, you have everything you need.

Here are a few examples of calisthenics exercises to get you started.

5) ENHANCEMENT: Level Up with Quality Supplements

In our current world, it’s almost impossible to get all the nutrients we need from diet alone.

Our food has become increasingly less nutrient dense over time with the depletion of topsoil, farming practices and environmental toxins.

While you should still aim to get as many nutrients from your food as possible, it’s imperative to supplement with whole food-derived supplements.

Opt for pre-digested, bioavailable options that support common midlife deficiencies and hormonal changes and can be absorbed at a cellular level.

Click here for our go-to supplement packs.

Committing to Your PRIME: Tips for Success

Now that you know the key areas to focus on, how do you get started and stick with it?

Prioritize quality sleep by maintaining a consistent sleep schedule. Create a relaxing bedtime routine to signal your body that it's time to wind down. Aim for 7-9 hours of sleep per night to support overall well-being.

  • Start Small: Don't overwhelm yourself. Pick one foundation to focus on before moving on to the next.
  • Consistency is Key: Small, consistent actions build habits. Stick to your plan even on tough days.
  • Accountability: Share your goals with someone – a friend, a family member, or your online community. Accountability fuels commitment.
  • Celebrate Progress: Celebrate every milestone, no matter how small. It's the journey that counts.

In 2024, let's make your health journey not just a resolution but a lifestyle. We only have so much time left, and nothing is guaranteed. Take care of yourself, so you can live life to the fullest.

LET’S GO!!

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