5 Daily Habits To Improve Your Nutrition and Health

habits cover photo

Perhaps you or someone you know needs to desperately make a lasting change for their health or nutrition. 

You can no longer go on accepting the person staring back at you in the mirror. The pain of remaining the same is now exceeding the pain that comes from changing.

But how does one go about making a truly lasting change? The truth is your emotions are in one hundred percent control of the habits you have now and it’s time to make some changes.

My name's Byron Ovenstone and I’ve personally experienced transformation in the areas of nutrition and health the likes most people dream of for themselves.

Here’s What I Used To Look Like

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First, this is me before practicing the 5 daily habits that I’m about to share with you in the rest of this post. 

Here’s where I was about X years ago. I’m overweight, extremely unhappy and I have zero confidence. I can honestly say that I hated the person in the mirror.

Maybe you can relate and here’s what I committed to do about it.

First, I searched “Get healthy” and discovered there are 2 billion plus results that popped up within a second.

It was like having information overload and a real panic began setting in. I was feeling so overwhelmed. Have you ever been there yourself before?

It’s at this exact time I reflected back to my extremely successful sporting days and remembered the following time tested success principle. When we were truly the most successful it’s when we were stacking the little wins and keeping things simple.

Time Plus The 5 Habits In Action Looks Like This

In this picture below this is what I look like now. I believe I’ll always be a work in progress but as you’d probably agree I have worked really hard and am in much better shape. Even more importantly I’m a lot happier too. 

I believe that if it can work for me it can work for you. Why? Just look back at my first picture. And then look at the one below.

In shape male in selfie after picture

Here’s The 5 Winning Habits You Need To Start Stacking Together Now

  • My business relied on data driven decisions, so the first logical step was to track multiple data points. I tracked my weight, body fat, muscle mass and a couple other metrics on a daily basis.


    I drank nothing but a ton of coffee. No joke, I’d consume anywhere from eighteen to twenty cups a day. I was chronically dehydrated and suffered from horrendous headaches. It was clear I needed to drink more water. At this time I had no idea of what “good” looked like but I figured four liters a day or about one gallon was a great starting point. The headaches soon disappeared and  had more mental clarity. Plus I  had more energy and the cravings I use to have previously started to disappear.

    Most people are dehydrated and I was most people. 

     If you're having a tough time getting in your water, try something like TRULEAN's 

    Everyday Fit . 

    hydration water supplement


  • My plan up until this point clearly sucked. I’d become overweight, was unhappy and had zero confidence. I needed to get focused, have insanely loud music and be uninterrupted when I worked out. Perhaps you don’t like working out alone, find a bootcamp type environment, if you need accountability, get a coach, a workout buddy or an accountability partner. Point is, figure out what your ideal scenario is and then plan for it daily. 


  • There’s a lot of science to practicing gratitude and the shift in mindset can be dramatic. It’s one of those concepts that often gets overlooked and it’s the first thing we disregard when habits start to get out of control.

    I purchased a leather bound journal and I write a minimum of 10 things every day that I am grateful for. In all honesty, you don’t need a lavish leather bound journal but, I know that I needed to “pay to play” or I wouldn’t give it the time and energy it deserves.


  • Let’s not beat around the bush here, look at me, I am a meathead. At the time, I thought that meditation was only for monks or “whoo-whoo skinny yogi” dudes, meatheads are supposed to clang and bang, not sit quietly for 15 minutes and focus on their breath and clear their minds!

    So as you can imagine, this one was a stretch. My schedule was nothing short of ridiculous and remember how much meditation was way outside of my comfort zone.

    But I kept hearing only good things and decided to go all in. After downloading numerous apps I finally discovered an app that I truly enjoyed and I ended up sticking with it until this day. The app is called Balance if you’d like to give it a try yourself. 

    Listen, if it worked for a meathead it’ll work for you!

    So to recap on the 5 non-negotiables one more time, here they are below:

    1. Track your stats
    2. Drink a gallon of water or more a day
    3. Have a plan that works for you
    4. Practice gratitude
    5. Meditate

    There’s an immense amount of noise out there. I found that it’s best to start small and focus first on stacking smaller wins. Remember to keep it simple. 

    It’s worked for me. Do you believe trying any of today’s five habits can work for you too? Comment below and be sure to share your thoughts.