The Spartan Way: Eat Better. Train Better. Think Better. Be Better.

by Joe De Sena

18. Pick up heavy objects. Every

19. Be mindful, remember more. In

20. Exercise in the morning in a fasted state. Studies have shown that exerting yourself when you haven’t eaten anything for eight hours or more, forces your body to tap into your fat stores for energy.

21. Keep a food diary.

22. Do more things you suck at.

23. Get to sleep faster. Drink six ounces of tart cherry juice before going to bed. Tart cherries contain natural melatonin, the hormone that regulates sleep. And the carbohydrates in the juice increase the production of serotonin, which is a calming brain chemical that can help you fall asleep. Also, do what I do: Sleep cold. Turn down the heat. Kick off the heavy blanket. Lowering core body temperature helps induce sleep. Keep your bedroom cool, about sixty-five degrees or cooler. Another trick that works well in wintertime, especially in Vermont: Wear socks to bed. Warming feet causes blood vessels in your body to enlarge, allowing more heat to escape your body, which lowers your body temperature.

24. Take a stretch break. Once an hour, take a stretch break from work.

25. Grow your gut biome. Instead

26. Sweat outside. If you have a choice of exercising indoors or outdoors, always choose to get outside.

27. Lower your blood pressure.

28. Learn a handful of amazing recipes for cooking salmon.