What I Do EVERYDAY to Stay Fit & Healthy (Simple Habits that WORK)

What is discussed, and when

1. 0:00 – 5:00: Body Pod, Hum Health
2. 5:00 – 10:00: Body Pod
3. 20:00 – 21:48: Easy Vegan Dressings and Sauces

Notable quotes from "What I Do EVERYDAY to Stay Fit & Healthy (Simple Habits that WORK)"

• Of leaning out to be under 150 lbs. And I'm so proud of myself. And I did it with the help of this, the Body Pod.

  about Body Pod · at 4:37

• Bye-bye. If you want to make your healthy meals taste even better, check out my latest recipe ebook, Easy Vegan Dressings and Sauces. There's 35 amazing oil-free recipes in…

  about Easy Vegan Dressings and Sauces · at 21:32

Who and what is mentioned in this episode?

Books & papers

• Easy Vegan Dressings and Sauces — Book · 1 mention · first at 21:35

Companies & orgs

• Hum Health — Company · 1 mention · first at 4:43
  It's a body analyzer by Hum Health. And it's actually today's video sponsor. But this thing is so cool. Let me tell you more about it. So, if you watch the channel, as over the winter, I.

Products & tech

• Body Pod — Product · 6 mentions · first at 4:41

Full transcript with timestamps

0:04 What? What are you doing up? I'm dunking my face in ice cilantro water. Duh. Why? It's for a video. It's like a motivational thing. I want to help people like get inspired and, you know, crush it at life. You've never done this before. No, but I've seen other people do it. Like, people love this. They eat this stuff up. Did it inspire and motivate you? No. Back to bed, bud. All right, this video is all about me giving you some useful tips on ways that you can level up your health and your fitness without having to do 5:00 a.m. cold water cilantro baths. But you know what?

0:44 If you wanted to do that, you could. Actually felt pretty good. I wasn't always healthy. There was definitely a time in my life where I did not respect my body. I didn't pay attention to what I was eating. I party lots. I drank. And it was reflected in the rest of my life. Like I didn't have any direction. I had no real plans. I didn't have much energy or motivation to even like get out of that rut that I dug myself into. And now, fast forward 15 or so years later, and here I am. I'm into my 40s. I have the most energy I've ever had. I'm in the best shape of my life. I've got like great direction and purpose and everything. And I honestly hardly even recognize this person that I once was.

1:20 And the best part about it all is that I absolutely love my life. It doesn't feel like a burden. It doesn't feel daunting. It doesn't feel like, you know, something that I just have to do. It feels like something that I want to do. I get to take care of my body. I get to honor it. And I know that when I'm doing that, when I'm taking care of my mind and I'm taking care of my body and make sure I'm eating right and doing all the things that I need in order to, you know, feel my best, the rest of my life just falls into place. Everything seems like it's in alignment. It doesn't feel like there's a lot of tension or friction in life. So, if you watch this channel a lot, you're probably going to hear some stuff that I've maybe said before, some stuff that's a little bit repetitious, but I think that's important because we often need to be reminded more than we need to be taught.

2:03 And I think it's a really good saying to keep in your mind because it is so true. So, just sit back, hang out with me today while I share with you some of the daily habits that have helped me to level up my health that I consistently do day in and day out that have allowed me to like feel my best and thrive and just absolutely crush it. So, going back to that skit, yes, on some mornings I do have to get up early, but on other mornings I don't have to. I'm lucky that I work from home. I work for myself and I get to kind of make my schedule. And I know that I'm a bit of a night owl. I like to do a lot of work at night and I never nap during the day. So, if I can rest a little bit longer in the mornings, I think that's a good time for me to do it. But trust me, I'm not sleeping until like noon or anything like that. I've talked about my morning routine a bunch on here and it's really not that crazy. But I always make sure I

2:44 get water in before anything. hydrate first and then I try and get some natural light into my eyes before I have caffeine. I also like to do a little bit of light stretching and then I try and stay off social media the best I can. So, we have to remember that it's not only what we put into our mouths that's going to affect our health and our well-being. It's what we consume through our our eyes and then eventually into our brain that's also going to affect it. So, just getting on social media and seeing everyone's like perfectly polished and filtered lives is probably not the best way to start your day. So, just like how you pay attention to how different foods make you feel, you should pay attention to how different things on social media make you feel.

3:18 So, does it leave you feeling empowered and energized or does it leave you feeling discouraged and drained? And if it's the latter, well, definitely you should not be consuming that kind of content then. And I find a lot of the time much of it is. And I just need to like put it down and get outside. So, I'm just getting ready for a workout and I'm going to have something really small. I'm just going to have a couple peaches. Sometimes I'll work out fasted, sometimes I won't. I try not to get into these like thought patterns where I'm like I intermittent fast every day. It's like no, if I wake up and I'm a bit hungry and I want to eat something, I'm going to have something before my workout. If I am going to have something, fruit is the absolute perfect preworkout meal because it's like really quick sustained energy. It's hydrating and it's like really easy and quick to digest. And I know a lot of people worry

4:01 about their fruit intake. They limit it and they think that if you eat too much fruit, it's going to be like too much sugar for your body. And for most people, unless you have blood sugar imbalance problems, fruit is one of the best things that we could be eating. We should all be eating more fruit. So, something that I've been consistently doing is weighing in every morning. And I like to do it in the morning before I eat too much because my body weight's always pretty consistent. And uh the scale I have actually checks like my resting heart rate and a bunch of other metrics. So, I like to do it right at the beginning of the day to keep everything nice and consistent. And it's actually helped me so much. I've lost so much weight. And just the other day, I hit a new milestone, and I was pretty excited about it. I finally hit my goal of leaning out to be under 150 lbs. And I'm so proud of myself. And I did it

4:41 with the help of this, the Body Pod. It's a body analyzer by Hum Health. And it's actually today's video sponsor. But this thing is so cool. Let me tell you more about it. So, if you watch the channel, as you know, over the winter, I bulked up a little bit and I reached my highest weight ever at 170 lbs. So, I started to try and lose weight, but I stalled and I just could not keep it going. And I couldn't figure out why. And that's when I found out about the Body Pod. And it actually changed the game for me. It helped me so much. And the cool thing about this is it gives me full personalized body data, real insights, and consistent motivation to keep going and reach my goals. And it's so helpful because it doesn't just track your weight, which doesn't give you the full picture. It's tracking my muscle mass changes, fat loss, hydration levels, and so much more. I'm a really visual person, so for me it helps so

5:26 much to see the metrics on a graph and that really helps me to understand like how my body is changing over time, the trends things are going in and uh it's just so cool to see this all laid out. Tracking all these things is possible because the Body Pod uses eight frequency sensors to measure 45 body metrics from body fat and muscle mass to metabolic age and even heart rate. That's way more advanced than your average smart scale could ever be. Occasionally throughout this, I would step on the scale being sure that the weight would show that I'm lighter than I was before and it would be the same.

5:56 And sometimes that's really frustrating and discouraging. But with the Hume Body Pod, I would not worry about it because it would show me exactly what's happening. So sometimes you're not actually losing body weight, but you're losing body fat. And that is probably the ideal situation because it means muscle mass is going up and body fat is going down. So, if you're like me a few months ago and you're tired of second-guessing whether or not all the hard work that you're putting in is actually paying off, definitely check out the Hume Body Pod. It has helped me gain such a good understanding of my body and how the inputs that I put into it, like working out, dieting, this and that, actually relate to real world results. It really is such a worthwhile investment. So, definitely check out the link in the description box down below and use my discount code, SimNet Nutrition. It stacks on top of the sale

6:40 that they're already having on the Body Pod. So, you can get up to 50% off when you use my discount code. But my discount code is only valid for 7 days after the release of this video. So, don't miss out. And if you're in the United States, it's FSA or HSA eligible. So, you might be able to get the Body Pod covered for free from your health insurance. All right, let's get back to the video. So, I'm heading off to the gym right now. And I know the gym isn't for everybody. And I understand that. But resistance training should be for everyone. And I'll tell you why. And it's not just for looks. It's not just so that you can look good. There's so many benefits to resistance training. So you can work out at home. You can work out at the gym. But like I said, resistance training should be part of everybody's like health regimen. So, not only is it good for helping you to just like feel amazing, it releases a ton of

7:26 endorphins and stuff like that, but it helps you to maintain a healthy weight because having more muscle means that it'll actually help to burn more calories. More muscle helps to burn calories. Fat doesn't really burn calories, but muscle sure does. And then it also will help to give you more energy throughout the day. And I know that's hard to imagine, like how am I going to get energy by spending energy, but it works by actually increasing the efficiency of our cardiovascular system. So it doesn't have to work as hard just to do like regular things like take out the garbage or vacuum or whatever. It also increases the number of energy producing mitochondria in our cells. And it is one of the best ways to increase bone density and preserve bone density mass as we age. If we're not using our bones and like putting stress on them, they just get weak. So that's why we need to use it or you lose it. So you

8:11 don't have to work out 5 days a week like I do. Do whatever you can. If you can only work out one day a week to start off with, that is perfectly fine. And if you are, you should probably do full body workouts. Don't worry about a split. Even if you're working two or three days a week or working out two or three days a week, I think a full body split is probably the best. And then once you start getting into four or five days a week, then you can kind of split things up. But whatever works for you. And if you don't know and you're completely lost, get yourself a trainer.

8:36 You just need them for like a few sessions to really show you how things are, you know, work in a gym and how to use the machines and how to split up your workouts. And it'll help you forever for the rest of your life. It'll be like one of the best investments you ever made. So, I think I could probably do a whole video on like workouts on different splits and, you know, what to focus on during your workout. And one piece of advice that I have for everybody in the gym that I noticed so much is put the dang phone away. So, I know sometimes you have to check your music or you're checking emails or something like that. And for me, every once in a while I'm posting or whatever, but do your best to like put it down and just stay in the moment. Like, you are here for an hour or, you know, 75 minutes or whatever. and you might as well just utilize that time the best that you can and uh stay off social

9:17 media. I know it's addicting. I know it's hard. And this is the biggest mistake that I see people make in the gym is just not training with enough intensity. Whether they're distracted or they're just not trying hard enough, not going till near failure with some of their sets. You really have to push hard if you want to build muscle. And working out hard for you doesn't have to look like a bald guy with a silver chain being all sweaty and grunting with a red tank top on. No, it just means keep your head down. Stay consistent and try hard and utilize the time that you have at the gym.

9:48 That felt good. Had such a good workout. So, I know what a lot of you are going to say when I'm like, "Everybody should get to the gym workout." You're probably thinking, "Derek, I'm too shy. I've never been to a gym." People are going to think I'm, you know, I'm unfit or I don't know what I'm doing. So, first of all, to say that you're not fit enough to go to the gym is the craziest thing ever. That's like saying you're too dirty to have a bath. But really though, like what a concept. you don't want to get healthy because you're worried about what other people might think of you.

10:14 And I know it's easy to say and hard to do, but honestly, like don't let that get in the way. Get into the gym and don't worry about what other people are thinking because coming from somebody who like looks, you know, fit and maybe looks like they know what they're doing in the gym, I love seeing people that are new to the gym because it is so inspiring to me to know that you're making some healthy changes. Somebody like me that just goes to the gym every single day and works out, it's easy for me to get there. So, I definitely go through something similar with like filming. I worry about what other people are going to think about me. I worry if I look good or if, you know, people are going to make fun of me for a certain reason, but you got to put those aside.

10:47 And if I thought about all those things all the time and I didn't put up videos because of that, well, you wouldn't be watching this. I wouldn't be doing what I'm doing. So, you just got to not worry so much about what other people think of you and just do what you need to do in your life to get healthy, to get fit, to make progress. Well, look at that. A new strawberry pie at McDonald's. I used to get excited about this kind of stuff. And the reason why I'm here is I just wanted to kind of talk about taking the excitement that maybe you get from something like this or Wendy's introducing a new burger or something like that. And you got to take that excitement and shift it to healthier options. So for instance, I recently had this box of peaches at the grocery store near me that was so good. So I'm going back there right now to get another box and I'm so excited about this. So you got to change your excitement from these

11:28 lowquality, hyper palatable, nutrient poor foods to more whole foods because it is exciting. They're tasty and you're also benefiting your health from it. So go to like ethnic grocery stores, try some new beans, try different things because there is so much more to be had from getting excited about that kind of stuff than this kind of stuff. So when I get home from the gym, I always like to have something really quick, something simple, and I always like to have a lot of carbs after my workout. So, a lot of people just try to replace protein or like eat protein after because they would think it's going to help them build muscles, but what you actually need right after workout is a lot of carbohydrates. And you want it to be in around a 4:1 to 3:1 carb to protein ratio. And the reason is is because your body has just used up a whole bunch of glycogen working out. And you need to replenish those stores. So, obviously,

12:17 you want to have some protein, but carbs are the most important thing right after a workout. By having some sugars and replacing your glycogen stores after a workout, you ensure that the protein that you consume with this meal is going to go to actually like building muscle and uh helping to recover from that and not just like recovering your energy stores because our body will use protein for energy. It just has to go through a bit of a process to do it. So, I've already got a couple bananas in there, a peach, throwing in some frozen blueberries. So, I am going to add a scoop of protein powder to this as well and some creatine as well. This is also really good for helping with recovery.

12:54 And then of course with some carbs and protein, it's always good to round it out with a bit of fats. And I'm gonna have this omega-3 rich fat from hemp seeds. And then just some water. Good recovery really is the holy grail to increasing your level of health and fitness because if you can recover faster, you can train again sooner and you can train harder. And that really is the holy grail to all sports and all athletics. So, I've been having a smoothie like this pretty much after almost every one of my workouts for the last seven, eight years or more. And it has served me so well. And this is why I've been able to, you know, maintain my level of health and fitness and actually increase it over time is because I'm just painfully consistent with the things that work.

13:36 I know sometimes it's not sexy. You don't see me doing like big fasts or, you know, I'm going to eat 10,000 calories a day or anything like that. I just stay consistent to what works because it works. So, I don't usually do this, but do you see that big fluffy thing on my shirt there? Yeah, that's a microphone. And you're supposed to turn that on, but I clearly didn't. So, I'm just going to roll with it and voice over this part. So, movement plus nature. This has been a staple of mine for as long as I can remember. Anytime that I'm stuck in life, I need help making a decision. I need to expand my mind like creatively for a project or something like that, I get outside and I move my body and it always helps me to figure out what I'm trying to figure out. And I find that it's when I need it the most that I find the most resistance to getting out there and doing this. And that's when I know I

14:28 really need to. And it always pays dividends in the end because I'm more productive once I get back and I usually have cleared that stagnant energy. And then I went off on some tangent talking about how we need to continue to play in order to stay youthful and feeling young as we get older because once we stop climbing trees, once we stop jumping, once we stop sprinting, we lose that ability. And as we get older, it becomes harder and harder to get back. So do not stop climbing trees. Don't stop jumping fences. Don't stop sprinting down the street. And try not to care too much about what any onlookers are thinking because once you feel free to do whatever you want, it is the most liberating feeling ever.

15:07 All right, dinner time. So, what I usually do if I don't know what I'm going to have is I kind of just like open up the fridge and make an assessment. What do I need to eat up? Are there any leftovers? And here I do see some. So, what do we got here? Got a little bit of rice, some other stuff in there as well. Um, but yeah, I'll definitely be able to use this. And then I kind of see like what jumps out at me. Our fridge is kind of empty right now, so I don't have a lot of food. So, right away, salsa is jumping out at me. And then I know I've got some carbs there with the rice. I'm going to need some protein as well. So, ah, this will be perfect. And then I always like to have something green or a few things that are green with dinner and some colorful raw veggies as well. So, let me get some stuff out here. So, my main thing with my eating is like to eat lots of really fresh, whole, single ingredient foods.

15:55 That's what I try and base my entire diet around. So, some of them are going to be a little bit processed like this uh soyf free tofu here, but I wouldn't call it an overly processed food. Like this is just, you know, one or maybe two ingredients to help it set up and that is it. And I guarantee if you can base your diet around whole single ingredient foods, your health will skyrocket. Your whole life will improve because of it. So, I don't want this to be like a big recipe. I just want to quickly throw dinner together and like talk you through what I'm thinking when I make my meals. Uh, so I have that white rice, clearly the carb source of the meal, but I don't want to have just white rice.

16:29 So, at my dinners, I usually try and lower the carbs a little bit from what I'm eating earlier in the day. I try to keep my high carb meals around my workouts or around my activities during the day. And then at night, I increase the fat and increase the protein, lower the carbs a little bit. But I'm still eating a fairly high carb diet, so don't worry. Oh, yeah. So, I guess I didn't mention what I'm making. I guess I'm going to make like a fajita bowl kind of thing or like a taco bowl, but I think I have fajita seasoning that I'm going to be using for this. So, the next thing that we have to figure out is uh the protein. We've got the carbs cooking already and some protein in the beans as well, but uh we need lots more protein.

17:01 And this has 64 g in it. So, I'm going to be sharing this dinner with Crystal. Probably have about half of this. But I should be getting at least 40 g of protein in this meal. So, I just cut that soyf free tofu into strips. Tossed it in some fajita seasoning before throwing it in the air fryer. All right. So, we've got some carbs cooking. We've got the protein cooking. So, obviously now we need some fat. And what I usually like to do is incorporate the fat that I'm going to have with the meal into the sauce because fatty sauces are so good.

17:26 They have such good mouth feel. They carry the flavor well. You know, it coats the food really nicely. And instead of like adding a bunch of avocado or something to a meal and then a fatty sauce on top of that, which is going to be like, you know, some processed oils and sugar and salt or something like that. If you buy storebought ones, you might as well just make your own fatty so that you can incorporate the fat into the sauce and you don't have to worry about the storebought crap. The more you can get away from storebought sauces, the better, cuz most of them are not made with great ingredients. So, I'm just going to throw the avocado right into the blender. Add some fresh cilantro.

17:57 Oh, yeah. Again, I don't think I told you what I'm making here. This is going to be like a lime avocado cilantro dressing. Organic lime. So, I'm going to use some of the zest. This is how you get like a limey or lemon if you're using a lemon taste into stuff. The juice gives it a little bit of taste, but it's mostly just like the acidity that you get from it. And a little garlic and onion powder. A touch of cumin, some salt, and then water. And I'm going to blend it up. And then the last thing that I kind of make a mental like checklist of and make sure I check off when I'm making my meals is have something raw, something green, or something colorful. And usually it's all three of the above. So I'm going to have some lettuce with this. And then I'm also going to have a bunch of these mixed veggies here. Beautiful colors right there.

18:50 All right. So, there it is. This is a really typical meal that I make many times per week or something very similar. And those are the principles that I always follow. So, just to reiterate, I make sure that I have a good source of carbohydrates and not too much at night because I don't need the energy. I'm just going to be chilling, relaxing, going to sleep. But, I do want to make sure I get lots of protein in there. So, I've got that as well. And then some healthy fats, which are from the avocado. I incorporated that into the sauce. And then just like a ton of greens, a bunch of raw veggies, and some sprouts. And that's going to help fill me up and so I don't overeat. It's also going to give me lots of antioxidants, lots of fiber, and lots of water as well cuz these are water- richch veggies. And then just some salsa to go with everything. And there we have it. It's pretty sweet meal. All right, so we're

19:34 getting close to the end of the video. I hope that what I have shown you here today gives you some value. I hope that there's some things that you can take away from this video and apply to your life that will help to improve your health. Of course, your lifestyle isn't going to look exactly the same as mine, but this is what has helped me to continue to succeed and progress year after year. So, uh there's a few other things I made notes of here I wanted to mention before I leave this video. One of them, obviously, make sure that you're supplementing properly. I don't think I could have gone through a video like this and mentioned that I'm vegan and everything without talking about that. So, make sure that you're getting B12. you want to consider D3, especially if you're inside a lot or you live somewhere with four seasons. And then also omega-3s as well. Those are like the big three that you want to think

20:13 about if you're vegan. And even if you're not vegan, those are pretty common supplements most people should be considering. And then the last thing is having a good nightly routine. So, this doesn't have to be anything crazy, but what I like to do is I like to dim the lights at night. I like to turn off the big light, turn on like a little mood lighting. I also turn the screen brightness of my phone and my computer way down and take off any of that blue light if you can. There are some ways to do that in the settings because what we want to do here is honor our body's circadian rhythm. And what that is is our body's internal 24-hour clock and it's set by external cues, mostly being the light and dark cycles that we experience. So, we want things to get darker at night so that we naturally will get more tired and be able to sleep better. If there's one big takeaway that I want you to understand from this

20:55 video, it's that it's all these little tiny decisions that add up in the end to us improving our health. It's not any one big thing. So, be good to your body, honor it, be excited that you get to take care of it, and that you guys are going to be together forever. Okay, that was dumb. So, I guess that's it for this video. Thank you so much for watching it all the way to the end. I really do hope that you got something out of it. My whole goal with this channel is to help inspire people to take control of their health so that they can perform the best in other areas of their lives. So, if you think I've done that today, definitely hit the like button. Let me know in the comments down below what you thought of the video. And if you have any questions, and please subscribe so that we can meet again. See you soon.

21:32 Bye-bye. If you want to make your healthy meals taste even better, check out my latest recipe ebook, Easy Vegan Dressings and Sauces. There's 35 amazing oil-free recipes in there that are sure to transform any meal. There's a link in the description box down below.

Questions about this episode

What is discussed in "What I Do EVERYDAY to Stay Fit & Healthy (Simple Habits that WORK)"?

In order: 0:00 Body Pod, Hum Health; 5:00 Body Pod; 20:00 Easy Vegan Dressings and Sauces.

What is mentioned in this Simnett Nutrition episode?

3 people, works and ideas are mentioned, including Body Pod, Hum Health, Easy Vegan Dressings and Sauces. Each one on this page links to its own page with every episode that mentions it.

How long is "What I Do EVERYDAY to Stay Fit & Healthy (Simple Habits that WORK)"?

The episode runs 22 min; the transcript is about 5,212 words in 34 timestamped sections.

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