I often like to write on specific training topics or dive into the deep and murky waters of fitness.  I realize that while I really enjoy the gritty scientific details the average person is often looking for things they can start doing today to improve their quality of life, whether that be a better waistline or more energy.  Today I am going to attempt to lay out just a couple lifestyle changes that are employable for the majority of people as well as the reasoning for the changes.  The tips shared below were chosen due to a combination of bang for buck and ease of implementation.  Sure, there are lifestyle changes that may make bigger changes, but the two I lay out below are not only shown to be effective, but are also easy to implement.


To create long term change the development of good habits is key.  There are many ways to hit a weight loss goal for example, but if the habits aren’t permanent the weight loss typically will not be as well.  This is the reason I have decided to dial back the technicality and focus on seemingly small changes that anyone can start adding into their daily routine.  Expect more simple changes in the future as I plan to revisit this topic in the future.


  1. Eat 30+ grams of protein at your first meal.  Meal timing is debatable and there are different reasons to eat shortly after waking and also reasons for fasting, but either way eating a good amount of protein at your first meal can be beneficial.  Protein increases satiety, decreases gastric emptying (takes longer for the stomach to empty and therefore stay full longer) and is the building block for a large amount of physiological processes including muscle building.  30 grams is around 25-30% of what is needed for most people fitness goals and puts you on a good path to hitting that goal each day.  I say 30+, because I have seen 30 work very well, but some studies use 35 grams so if 30 isn’t impacting hunger throughout the day try 35 grams.
  2. Take a brisk walk or short workout after every meal.  After a meal insulin rises to trigger energy storage (there is insulin increase even in low carb diets, so this can be beneficial for these individuals as well).  Everyone knows that large meals can drain the life out of you sometimes and the hormonal response to food is part of why that happens.  The good news is that simply doing muscular activity helps improve tissue response to insulin and other hormones and has shown to be more effective at weight management and improving health biomarkers such as cholesterol, triglycerides, and HbA1c (long term measure of blood glucose levels) than doing longer bouts of activity where timing was not regulated.  Not only was shorter intervention as effective, but it has better adherence than longer routines.  I recommend a brisk 10 min walk or a short 10 body weight routine using large motor patterns such as squatting and lifting after every meal.



Aoi, W., Yamauchi, H., Iwasa, M., Mune, K., Furuta, K., Tanimura, Y., . . . Higashi, A. (2013). Combined Light Exercise after Meal Intake Suppresses Postprandial Serum Triglyceride. Medicine & Science in Sports & Exercise,45(2), 245-252. doi:10.1249/mss.0b013e31826f3107
Blom, W. A., Lluch, A., Stafleu, A., Vinoy, S., Holst, J. J., Schaafsma, G., & Hendriks, H. F. (2006). Effect of a high-protein breakfast on the postprandial ghrelin response. The American Journal of Clinical Nutrition,83(2), 211-220. doi:10.1093/ajcn/83.2.211
Dipietro, L., Gribok, A., Stevens, M. S., Hamm, L. F., & Rumpler, W. (2013). Three 15-min Bouts of Moderate Postmeal Walking Significantly Improves 24-h Glycemic Control in Older People at Risk for Impaired Glucose Tolerance. Diabetes Care,36(10), 3262-3268. doi:10.2337/dc13-0084
Jakubowicz, D., Wainstein, J., Landau, Z., Ahren, B., Barnea, M., Bar-Dayan, Y., & Froy, O. (2017). High-energy breakfast based on whey protein reduces body weight, postprandial glycemia and HbA 1C in Type 2 diabetes. The Journal of Nutritional Biochemistry,49, 1-7. doi:10.1016/j.jnutbio.2017.07.005
Leidy, H. J., Ortinau, L. C., Douglas, S. M., & Hoertel, H. A. (2013). Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. The American Journal of Clinical Nutrition,97(4), 677-688. doi:10.3945/ajcn.112.053116
Pahra, D., Sharma, N., Ghai, S., Hajela, A., Bhansali, S., & Bhansali, A. (2017). Impact of post-meal and one-time daily exercise in patient with type 2 diabetes mellitus: A randomized crossover study. Diabetology & Metabolic Syndrome,9(1). doi:10.1186/s13098-017-0263-8



Join the conversation! 1 Comment

  1. […] that you know you can accomplish, but also see as an upgrade to your current lifestyle.  In a previous post I wrote about a couple of simple lifestyle changes that can be easily implemented into most […]


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About Roger James CSCS, NSCA-CPT

I am a trainer (Certified Strength and Conditioning Specialist®, NSCA-Certified Personal Trainer®, NASM Golf Fitness Specialist), coach (USAW Sports Performance Coach), and now blogger with a passion for fitness, health, and performance. My love for the gym began as a way to get stronger and better at sports. While my early training packed on strength it also packed on unhealthy weight. After a pectoral injury made strength training take a back seat, I focused on my health and losing weight to go from 270lbs to 200 in about 3 months time. I favor evidenced based training and lifestyle choices to build not just the body clients want to see in the mirror, but that have the strength and ability to live life as actively as they desire. This site is a way for me to help others on their health and wellness journey.  It is my goal to provide quality material to help educate and expand peoples thinking about fitness, health, and wellness.  I am not a doctor and do not claim to be.  The information provided on my site is there as an educational tool so that others can make informed decisions about how to live their life.


Diet and Nutrition, fitness, Food, Lifestyle