When you wake up, you’re dehydrated and cortisol levels are elevated. Caffeine increases these stress hormones before they are able to naturally return to baseline after waking. Delay caffeine for an hour and grab a water to minimize this effect. Then, enjoy your caffeine.

2) Looking at screen light before sunlight There’s no worse way to start your day than waking up and scrolling. Spend some time outside, preferably moving, before you check your devices. Your sleep, mood, circadian rhythm, and stress levels will all improve significantly.

3) Eating refined carbs and sugars for breakfast When you eat processed carbs, you experience rapid spikes and crashes in blood sugar. It’s why you feel chronically fatigued and hungry later in the day. Instead, try building your breakfast around proteins and fats.

4) Not eating enough protein The FDA suggests you eat 50 grams of protein daily. But that’s far too low. We want protein to be at the heart of our diet for satiety, muscle growth and repair, and immune functionality. Aim for 0.8-1 gram of protein per pound of body weight.

5) Sitting at a desk > 6 hours a day Excess sitting is linked to numerous health issues, including: • Poor posture • Weight gain • Increased risk of chronic disease If you work a desk job, make it a priority to get up every hour to stand, stretch, and walk.

6) Drinking liquid calories Because there’s no fiber to slow the absorption of sugar, liquid calories are like injecting an IV of sugar straight into your bloodstream. Cutting liquid calories from juices, sodas, and alcohol is a big lever to pull for your overall health.

7) Mouthbreathing The health consequences of mouth breathing are abundant: • Dry mouth • Weaker jaw • Dental issues • Impaired sleep • Respiratory issues To combat this, practice mindfully breathing through your nose, and consider using mouth tape while you sleep.

8) Constantly responding to emails and messages When we’re always online, we’re in a constant problem-solving state. This is awful for our stress levels. Our nervous systems need a chance to relax. Schedule time to detach. Use do-not-disturb. Turn off devices after 5 pm.

9) Having a few drinks with dinner The downstream effects of drinking multiple nights a week are scary: • Weight gain • Impaired sleep • Anxiety and depression • Insulin resistance and chronic disease A few drinks a week won't kill you, but if it's everyday it might.

10) Viewing bright light close to bed Looking at screens close to bed disrupts your circadian rhythm and the production of melatonin. We want to avoid this at all costs. Use blue light blockers. Turn screens off an hour before bed. Stretch, pray, journal, or read.

10 habits you're probably doing every day that damage your health: • Sitting all day • Mouthbreathing • Drinking calories • Drinks with dinner • Blue light near bed • Always being online • Caffeine before water • Screenlight before sunlight • Refined carbs for breakfast

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@chrisboettcher9 Great thread!

@SethiRj1230 Thanks brother!

@chrisboettcher9 I'm seeing a common theme with screens here, time to invest in blue light glasses, if they even work.

@chrisboettcher9 Your thread is creating a buzz! #TopUnroll 🙏🏼 @marmireles for 🥇unroll

@chrisboettcher9 Nice thread! Bookmarked

@chrisboettcher9 Bring on the morning caffeine!

@chrisboettcher9 I always like to have a few glasses of water before I get my caffeine in. Great way to still get my caffeine in in the morning but still be hydrated.

@chrisboettcher9 Best of all, you can make all of these changes right away without drastically altering your lifestyle.