10 Science-Backed

Healthy Habits
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 10 Science-Backed
Healthy Habits

The number one thing holding my clients and nutrition mentees back is overthinking and
overcomplicating things before they even begin. They sit overwhelmed at the starting line
with zero momentum, positivity or experience. My job is to focus them on the healthy road
ten feet ahead. No anxious anticipation of a long journey or final destination. And that’s
when we see the results they desire begin to materialize. From there, the positive momentum
snowballs!
But back to that starting line…This is where I turn to ten science-backed habits that lay the
foundation for better health.

How to Use This Guide

These ten habits are the guide I use for myself as well as my personal clients.
From Hollywood A-listers to the mom next door, this is what I turn to when
looking to optimize anyone’s health, including my own.
They’re not complicated. They’re practical, actionable, inexpensive and simple.
Mostly, they’re transformational. But here’s the key – in order to see results, you
have to practice them consistently. And the longer you stick to them, the greater
the results you’ll see.
Here’s where it’s helpful to know yourself. Are you a dive-all-in person? Go for
all ten habits! Does that make you feel overwhelmed? Go at them one at a time.
Get really solid with one habit and move to the next. Somewhere in between?
Maybe you’ll want to tackle the lifestyle habits first and then move to food,
or vice versa. You have full permission to implement them in a way that works
for you.
But regardless, these are my ten holy grail habits. Whether you’re just starting
your health journey or you’ve plateaued after a long time on the road, these are
for you. Go back to them frequently. Make sure you’re hitting the marks.
Your best health is ahead of you, and it’s more than willpower. It’s a few simple
practices and a little strategy. You’ve got this – let’s dig into it!!

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 Ten Habits to a Healthier YOU

PILLAR 1 PILLAR 2

Food and Hydration Habits Lifestyle Habits

Eat 0.8-1 g of protein per Move your body for 30

1 6
1lb of body mass everyday. minutes to 1 hour everyday.

Start your day with a

2 7 12:12 intermittent fasting.
minimum of 30g of protein.

Balance your blood sugar Increase natural

3 8
with the Fab 4. light exposure.

Get 7-9 hours of quality

4 Prioritize more plant foods. 9
sleep every night.

5 Properly hydrate. 10 Express gratitude daily.

I’m going to walk you through each habit in depth. The more you learn about both the
science and common sense behind why these habits work, the greater your motivational
fuel will be to implement and stick with them.

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 Pillar 1: Build Healthy Eating
and Hydration Habits
There are few more powerful choices you have than what you choose to put on your plate
(or pour into your cup!). Food can heal or it can harm. At the same time, healthy eating
and hydration have become overly complicated. You can find opposing sides, contradicting
information, and more than one rabbit hole to go down. It’s easy to get discouraged
and give up altogether. Shifting your focus to the following five habits will allow you to turn
healthy eating and drinking into a freeing lifestyle rather than a rigid box or set of rules.

H A B I T #1 Eat 0.8g of protein per 1lb of body mass everyday.

Protein is the number one thing I see my clients undereat. It’s an essential macronutrient
made of amino acids. Protein is required by every cell in the body for repair and new
growth. It’s vital for balancing blood sugar, calming hunger hormones, promoting satiety
and building and maintaining muscle mass. I cannot understate the importance of protein
for your health!
The recommended dietary allowance (RDA) for protein is 0.8 g/kg of body weight for
a sedentary adult. This is the minimum amount required to maintain normal metabolic
processes. In order to build and maintain muscle mass, I recommend consuming 1-2 g/kg
of protein per body weight. Keep in mind your resting metabolic rate (aka how many calories
you burn at baseline) is directly proportional to how much muscle tissue you have.

S U B - O P T I M A L P R O T E I N I N TA K E C A N R E S U LT I N T H E F O L L O W I N G :

• Difficulty hitting body composition goals

• Low energy levels
• Mood swings
• Nutrient deficiencies in Iron, Zinc, Vitamin D and B Vitamins (which are essential
for metabolism of fats and carbs as well as synthesis of proteins!)
• Surges in hunger hormones and cravings

It’s not just about the amount of protein. Protein quality is equally important. This refers to
a protein’s amino acid profile and content source. Animal proteins are of the highest quality,
easily digested and readily absorbed by the body. They are considered complete proteins
because they contain all nine essential amino acids. Essential amino acids cannot be
produced by the body and must be ingested via the food we eat.

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What’s the importance of amino
acids? They break down food,
transport nutrients, help rebuild
and grow tissues, and supply
energy to carry out necessary
bodily functions. The essential
amino acid Leucine, for example,
generates ATP (the source of
cellular energy) and regulates
several processes such as protein
synthesis, tissue regeneration
and metabolism.
M Y FAV O R I T E C O M P L E T E
P R O T E I N S ( R I C H I N B V I TA M I N S ,
O M E G A - 3 ’ S A N D V I TA M I N D ) :
• Grass-fed Beef
(6oz = 31 grams of protein)
• Wild-caught Tuna or Salmon
(6oz = 34 grams of protein)
• Pasture-raised Chicken
(6oz = ~52 grams of protein*)
• Pasture-raised Eggs
(3 large eggs = 18-21 grams
of protein)
• Be Well by Kelly Protein Powder
(1 scoop = 20-24 grams
of protein)
• Greek Goat or A2 Yogurt
(1 cup = 20 grams of protein)
• Cottage Cheese
(1 cup = 25 grams of protein)
* Depending on how the protein
was raised, grams can vary.
1 0 S C I E N C E - B A C K E D H E A LT H Y H A B I T S
S I X T I P S T O R E A C H YO U R D A I LY
P R O T E I N I N TA K E G O A L S
Increase your protein portion size to around
1 4-6 oz of protein at each meal. Aiming for
25-40 grams of protein per meal is optimal
for muscle protein synthesis.
Choose a high-protein snack to bridge
2 the gap between meals and regulate hunger
hormones. My favorite ‘bridge snacks’
include homemade protein balls, hard boiled
eggs, raw nuts or nut butters, Chomps*
jerky sticks, and bone broth* (use code
BEWELLBYKELLY).
Stock your fridge with 2-3 high-quality
3 protein sources at the start of each week.
Plan your meals for the week to keep on
4 track. *Tip: I like to “meal prep light,” where
I make a large batch of protein any time of
the day when I’m in the kitchen so I always
have leftovers. Set your oven to 400 F and
bake chicken, salmon or meatballs in 20
minutes or less.
Add higher protein vegetables (broccoli/
5 kale/cauliflower/beans), nuts, seeds and
cheeses to dishes. For example, 1 cup of
feta cheese has around 21 grams of protein.
Supplement with high-quality protein
6 powder. I get 30 grams of protein every
morning, along with fiber, vitamins and
minerals, with my Be Well protein in a Fab
4 smoothie.
Fab 4 Smoothie Formula
SUPERFOODS (OPTIONAL)
¼ CUP F RU I T (O PT I O N A L )
UNLIMITED GREENS
1 -2 T B S P F I B E R
1 - 2 T B S P FAT
2 0 -3 0 G R A M S P ROT E I N
LIQUID
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 H A B I T #2 Break your fast with 30+ grams of protein.
How you break your fast impacts energy, satiety and blood sugar levels the rest of the day.
To boost metabolism and benefit muscle health, start your day with a minimum of 30 grams
of protein.
A high protein breakfast has been shown to support weight loss by increasing muscle
mass, energy expenditure (calories burned) and satiety hormones. It’s been shown to aid
in glucose regulation and decrease the desire to snack at night.
In the morning, protein assimilates better in the body. After an overnight fasting period,
the body needs nutrients to replenish energy stores. There is convincing evidence that
increasing protein intake, specifically during your first meal, increases thermogenesis
(burning of energy aka calories) compared to food with lower protein content. How? High-
protein meals require more energy to digest and metabolize, leading to this increased
energy expenditure effect the rest of the day.
Consistently skipping breakfast can lead to negative health implications including chronic
stress, increased inflammation, higher likelihood of weight gain and impaired insulin
sensitivity at later meals. Research tells us that a high protein breakfast promotes fat loss,
and it also supports mental focus and function. In fact, amino acids are the building blocks
of neurotransmitters in our brains: “Optimal cognitive function requires the maintenance
of a stable blood glucose level. Breakfast has a direct effect on blood glucose levels and, in
turn, blood glucose levels have a direct effect on cognitive function.”
* If you workout in the morning, that doesn’t mean that you need to eat breakfast before
you workout – just prioritize eating breakfast and don’t skip the opportunity to increase your
protein intake after you move.

H A B I T #3 Balance your blood sugar with the Fab 4.

Blood sugar balance is the key to metabolic health. Blood sugar refers to the amount of
sugar (aka glucose) in your blood at a given time.
Blood sugar levels are controlled by two main hormones: insulin and glucagon. Every time
you eat, your pancreas creates insulin and releases it into the bloodstream to regulate blood
sugar levels. When the body receives an excessive amount of carbohydrates, it needs higher
levels of insulin to manage blood sugar balance. If this continually happens over time, your
body may become resistant to this insulin response, which we call insulin resistance.
To mitigate blood sugar spikes, my clients and I use the Fab 4 method. The Fab 4 method
uses four components: protein, fat, fiber and greens. The magic of the Fab 4 is in the
combination of these four nutrients to maintain blood sugar balance and keep you fuller
for longer. A lower carb diet that is high in protein, fat and fiber has been shown to positively
affect energy utilization of stored fat rather than glucose in order to promote fat-burning.

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 W H Y D O E S T H E FA B 4 W O R K S O W E L L?

• Protein: Protein provides the essential amino acids to support building and maintaining
muscle, thus increasing metabolism. It also promotes satiety via regulating hunger
hormones. Include 25-30 grams of protein at each meal.
• Fat: Fat provides essential fatty acids to also regulate hunger hormones. Fat triggers
the release of satiety hormones and slows digestion, which naturally elongates your
blood sugar curve (aka less cravings!). Include 1-2 tablespoons of fat at each meal.
• Fiber: Fiber balances blood sugar and slows digestion. It feeds healthy gut bacteria in the
microbiome and promotes daily detoxification. Fiber has the mass to physically stretch
the stomach lining, stopping the release of ghrelin. Ghrelin is a hormone that causes the
sensation of hunger. Ghrelin is highest before eating and lowest an hour after eating.
Include 1-2 tablespoons of fiber at each meal.
• Greens: Plant foods provide the crucial phytonutrients, vitamins and minerals needed
to help your body fight inflammation and stay well. They also increase the volume
of a meal, which aids in stomach stretching and stopping the release of ghrelin.
Include as many greens as you’d like at each meal.

When including carbohydrates in the diet, the key is to consider the quantity you’re ingesting
and what you’re eating them alongside. For example, if you add orange juice, bananas and
berries to a smoothie, the combination will likely spike your blood sugar. When creating
meals, you should prioritize the Fab 4 before adding carbohydrates. Eating protein, fat and
fiber with your carbohydrates creates a gradual rise and fall of blood sugar rather than a
high spike and hard crash.
Cellular carbs (whole food carbs) versus acellular (processed carbs) are better for blood
sugar balance. The sugar and starch in cellular carbs are wrapped in a fiber “wall,” which
requires more chewing and elongates the length of digestion. When you can, opt for whole
food carbs like squash, potatoes and fruits over acellular carbs like flours and liquid sugars.
That said, some clients still experience dysregulated blood sugar (high spike and hard crash)
after consuming cellular carbs, so it’s important to track how you feel after meals. If you
find sugar cravings are high 90 minutes to 3 hours after a meal, you may have dysregulated
blood sugar and look to decrease even cellular carb intake.
A natural spike in blood sugar can occur from external factors like stress, exercise, lack of
sleep and excessive caffeine intake. These spikes are normal and manageable if blood
sugar balancing meals are prioritized. If exercise leaves you feeling depleted, consume a
Fab 4 meal with 30 grams of protein within 90 minutes post workout. If caffeine does this,
then consume your caffeine alongside a protein rich breakfast before 11am.
For more in-depth feedback on how your body responds to particular foods in real time,
I suggest wearing a CGM, or continuous glucose monitor, in addition to noting changes
in mood and energy. If you don’t have access to a CGM, note signs of low blood sugar
including irritability, constantly thinking about food, rapid increase then decrease in energy
levels or trouble concentrating. Incorporate Fab 4 meals every 4-6 hours.

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 HABIT #4 Prioritize more plant foods.
Rather than reduction based thinking (calories and foods you can’t eat), I’m a huge
proponent of focusing on what you should add to your diet. Aim to eat 30 different plant
foods weekly to optimize gut health and regulate hunger hormones. The more diverse plant
foods you have in your diet, the stronger your immunity and resiliency to infection will be.
You’ll also see benefits in blood sugar balance, lower blood fats and disease prevention.
Studies have found a direct correlation between plant food diversity in the diet and the type
and quality of bacteria in the gut.

H O W T O I N C O R P O R AT E M O R E P L A N T F O O D S

• Make a plan for the week ahead. Write out meals and ingredients you need
to make fiber-rich meals.
• Buy 2-3 different in-season veggies each week.
• Meal prep a large sheet pan of your favorite vegetables.
• Stock up on frozen veggies to easily add to meals. Peas, broccoli, zucchini, etc.
• Choose plant foods for snacking. Just add nut butters, dip, dressing, etc.
• Include a variety of nuts and seeds into your diet.
• Add herbs and spices to dishes for diversity and flavor.
• Incorporate a wide variety of vegetables in a single dish with homemade soups.
• Low-key add veggies to your meals. Easy additions are cauliflower rice,
shredded zucchini or summer squash into meat sauces, soups, chilis or stews.

P L A N T V E RS U S P RO C E S S E D

Processed foods contain unevenly high ratios of calories to nutrients. They are more
addictive, less satiating and take far less energy to digest (hello blood sugar spikes!).
Studies suggest that highly processed foods are a contributing factor to the obesity
epidemic and rising prevalence of chronic diseases like heart disease and diabetes. They
promote metabolic dysregulation and lead to higher risk of developing metabolic syndrome
and cardiometabolic dysfunction. On the other hand, whole food diets are naturally lower
in calories but ironically higher in actual volume, minerals and nutrient density. Whole,
plant foods are free of additives like seed oils and processed sugars, which disrupt the gut
microbiome and hunger cues.
According to a recent study, high dietary sugar led to symptoms commonly seen in people
with metabolic disorders, inflammatory bowel diseases (IBD) and microbiome dysbiosis.
Seed oils so prevalent in processed foods have also been shown to have adverse effects on
health because of their high omega-6 to omega-3 fatty acid profile. A 1:1 ratio for these fatty
acids is optimal, but the modern Western diet typically has a 15:1 omega-6 to omega-3 ratio.
Minimizing processed foods, checking ingredients, and staying informed on current science
will hopefully encourage you to make decisions that prioritize more whole, plant foods in
your diet.

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 HABIT #5 Properly hydrate.
Proper hydration status (called euhydration) means having adequate fluids present in
your body. Fluid balance depends on many factors, including the intake and excretion of
electrolytes. Drinking water but not replenishing electrolytes leaves you at risk for electrolyte
imbalance or deficiency. This presents with symptoms like headaches, cramps, fatigue and
weakness. Proper hydration, including electrolytes, helps maximize physical performance,
increase energy and brain function, aids in digestion and even in weight management.
What are electrolytes? They’re minerals including sodium, potassium and magnesium that
are needed for literally every message to fire through your nervous system (including your
brain!). They also regulate fluid balance, help produce energy and strengthen bones.
Over 70% of Americans’ sodium intake comes from processed foods. Low-carb diets
are naturally lower in sodium, and can decrease insulin, which lowers the hormone
aldosterone, which signals the kidneys to excrete more sodium via urine. Personally, I use
LMNT electrolytes* and recommend them to my clients to fill any electrolyte deficiencies
and reduce sugar cravings. Designed to support proper hydration, each serving of LMNT
contains: 1000 mg sodium, 200 mg potassium, and 60 mg magnesium. And it’s completely
free of sugar. Alternatively, you can ensure you’re salting your food in order to receive
adequate sodium if you are following a low-carb diet. This 2011 JAMA study found that 5
grams of sodium per day was the sweet spot for minimizing heart attack and stroke risk.
On the contrary, clear urine may indicate overhydration. Overhydration leads to the loss of
excessive amounts of vitamins and minerals. Extreme overhydration leading to dangerously
low levels of sodium in the blood is known as hyponatremia. It can cause headaches, muscle
cramps, nausea, vomiting and unconsciousness.
To avoid over or under hydration, simply drink to thirst. No chugging, just sipping. Prioritize
drinking water earlier in the day to avoid thirst in the evening before bed. As a general rule,
drink less than a glass of water in the last two hours before bed, and only drink small sips at
a time. It’s also best to avoid drinking too much water during meals.
Another important consideration for water intake is the source of your water. You should
view your water source as critically related to your health as you would the food you eat.
If drinking water contains unsafe levels of contaminants, it can lead to GI illness, nervous
system or reproductive effects, and chronic diseases such as cancer. Adding a water
filtration system in your home can help assure you’re consuming clean water. If possible,
avoid plastic water bottles. At certain levels of exposure, the chemicals in plastic (especially
bisphenol A, or BPA) have been linked to cancer and hormone disruption.

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 Pillar 2: Build Healthy
Lifestyle Habits
The real transformation happens when you build healthy eating habits alongside healthy
lifestyle habits. While our lifestyles will vary drastically depending on who we are, what we
do, and our particular season of life, these five lifestyle habits are universal in their benefit
and applicable to almost everyone!
You’re biochemically designed to be awake when it’s light and asleep when it’s dark. And
you’ll be your healthiest and feel your best when you cooperate with this innate time
clock, or circadian rhythm. Quality sleep, regular movement, periods of fasting and the
development of mindfulness are all massively important pieces for optimizing your health
via lifestyle habits.

HABIT #6 Move yourself daily.

Simply put, if you sit less and move more, you’ll live longer. But here’s the catch. The
modern day lifestyle can be summed up as this: sedentary, busy, convenient. It sadly puts
most people at major risk for obesity, type 2 diabetes, cardiovascular diseases, cancers,
osteoporosis and early mortality.
Research suggests that exercise alone will not compensate for a poor diet and sedentary
lifestyle. Here’s where I challenge you to broaden your idea of movement to go beyond a
gym membership or workout class. Enter: micro-movements! Micromovements are the
basic movements we do throughout the day like opening a door, bending, lifting a child
out of a crib or getting out of a car. Micro-movements increase our Non–Exercise Activity
Thermogenesis, or NEAT. The cumulative effect of increased NEAT is an increased metabolic
rate. Here’s the great news: finding ways to be active outside of the gym can be even more
positively impactful to your metabolic health!

• Taking a walk after meals

H A B I T S T H AT
I N C R E A S E N E AT
• Taking the stairs versus an elevator
• Walking or biking to work
• Parking further away from your destination
• Adopting active hobbies such as
gardening or playing with your kids
• Household cleaning

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 Activity does not require a gym or even excessive amounts of time! Studies show that just
10 to 12 minutes of movement 3x a day can improve glucose response and mental health
as well as increase metabolic health. These short workouts, or “exercise snacks,” are the
perfect way to integrate movement into your daily life. If you are new to exercising, start with
10 minutes. Choose 10 body weight exercises, set a timer for 10 minutes, and complete each
exercise for 1 minute, back to back. Repeat 3x a day.

T H E M A G I C O F M YO K I N E S

Within three minutes of beginning a workout, your muscles produce and excrete peptides
called myokines. Myokines are potential powerhouses for treating metabolic diseases.
This is because they stimulate AMP-activated protein kinase signaling (i.e. they boost your
metabolism!), increase glucose uptake, have anti-inflammatory effects and improve lipolysis
(fat burning).

R E S I S TA N C E T R A I N I N G V S A E R O B I C T R A I N I N G

If you’re aiming to build muscle, do resistance training 2-3x a week for 20-30 minutes,
increasing reps and/or weight over time. Apart from changing body composition,
resistance training helps your body release growth hormones and increase metabolic health.
Aerobic exercise can help with muscle growth, function and overall exercise capacity.
Aerobic exercise that increases heart rate and causes you to sweat is especially beneficial.
Sweating is an easy and effective way to detoxify. A 2016 study found that heavy metal
toxicity levels were lower in people who exercised regularly.
When it comes to being active, the most important advice I have for you is to be consistent.
Find a way you love to move your body and go for it!

H A B I T #7 Fast for 12-14 hours.

When you eat is nearly as important as what you eat. Intermittent fasting, or time-restricted
eating, is the practice of condensing your eating window to a certain length of time by
prolonging your overnight fasting period. I suggest twelve-hour fasting, also known as 12:12,
as a baseline lifestyle habit. It’s easy to incorporate because much of the fasting time is
spent sleeping. Everyone’s eating window will look different depending on their lifestyle and
hunger cues. The key is to find a time frame that works for your schedule. For many, a great
start would be to have breakfast at 7am and finish eating for the day by 7pm.
As your body adjusts to a 12:12 window, you can grow to a 14-16 hour fasting period with a
8-10 hour eating window. It’s important to listen to your body and adjust gradually.

T I M I N G YO U R M E A L S W I T H I N YO U R E AT I N G W I N D O W

While you may know the benefits of overnight fasting, did you know the timing of your
meals – even within your eating window – is important?! Two recent randomized trials
showed that biasing food intake toward the end of the day led to increased appetite,
reduced energy expenditure and lower levels of satiety as compared to those who ate
earlier in the day.

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 According to this study, “Though diets were isocaloric between groups and no
differences in body weight or composition would be expected over the short study duration,
demonstration of a convergence of molecular and physiological changes favoring increased
appetite and fat accumulation strengthens the conclusion that late eating is more likely
than early eating to promote positive energy balance and development of obesity if
sustained over a long period of time.” Moral of the story: Intermittent fasting is best when
it includes a protein-rich breakfast and no snacking post-dinner versus skipping breakfast
and late-night snacking post-dinner.
A 2020 research review also found that metabolism and circadian rhythm are deeply
intertwined. Ideally, breakfast is within a couple of hours of waking and your final meal
of the day is a couple of hours before bed. This optimizes digestion and improves sleep.
If possible, eat your meals when it’s light out to help sync your circadian rhythm.

T H E B E N E F I T S O F FA S T I N G A R E M A N Y

When in a fasted state, the body focuses on cellular repair, gaining mental clarity and
reducing insulin. Fasting allows the body to switch from burning glucose to burning fat, or
fatty acids called ketones. This daily metabolic switch from glucose to ketones reduces
oxidative stress, lowers inflammation, boosts cognitive performance and supports metabolic
health. Fasting improves overall fitness, supports weight loss and decreases the risk of
metabolic diseases.

T I P S F O R FA S T I N G

• Aim to stop eating a couple hours before bed time to allow your body time
to properly digest. This also ensures the fasting window takes place primarily
while you sleep.
• Stay properly hydrated, but avoid liquid calories. Water, black coffee and
tea are permitted.
• Break your fast with 30 grams of protein and prioritize balanced, satiating
meals throughout the eating window to ensure adequate nutrient intake.
• If you are used to feeding your body first thing in the morning, start your
morning fast slowly by delaying food for 30 minutes. Then stretch it to one
hour, and so on.
• Limit fasting to no more than 16 hours, especially when first starting out. Going
too long without eating might encourage your body to release cortisol and
actually store more fat as a stress response.
• As always, before you try intermittent fasting (or any diet), check with your
practitioner and listen to your body.

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 HABIT #8 Increase natural light exposure.
It’s not just the California girl in me that’s pushing you to catch some rays. There’s solid
research and scientific evidence in my favor! Stepping outside, getting into nature and
soaking up some sun are fabulous and enjoyable ways to uplevel your health.

MORNING SUNLIGHT BENEFITS

One of the easiest ways to improve wakefulness in the day and sleep quality at night is to
expose your eyes to natural sunlight upon waking. When sunlight reaches neurons inside
of your eyes soon after waking, it triggers a neural circuit that controls the timing of the
hormones cortisol and melatonin. Specifically, it promotes the healthy spike in cortisol
(to signal wakefulness!) first thing in the morning. Studies show that getting at least 2-10
minutes of natural, direct sunlight also triggers the first dopamine release of the day, further
promoting wakefulness and alertness. The boost in dopamine and norepinephrine levels
that occur via morning sunlight to the eyes also improves mood and cognitive function.

EVENING SUNLIGHT BENEFITS

Viewing sunset light has shown to buffer cells in your eyes so that they adjust better to
artificial light once it’s dark outside. The effect better prepares your body for rest. Melatonin
is a naturally occurring hormone that promotes sleep. Your brain releases more melatonin as
darkness falls. Artificial light (or blue light) blunts the release of melatonin, making it harder
to fall asleep. In addition to spending a few minutes in natural sunset light, minimize blue
light exposure 2 hours before bed in order to optimize melatonin production.

S U N L I G H T, N AT U R E A N D V I TA M I N D F O R B E T T E R M O O D

Spending at least two hours outside every week has shown to prevent depression and
increase happiness. Rachel Hopman, a neuroscientist at Northeastern University, coined
the 20-5-3 rule. It consists of 20 minutes outside three days a week, 5 hours spent in nature
each month, and 3 days spent off grid each year. Gregory Bratman, PhD at the University of
Washington, and his colleagues shared evidence that contact with nature is associated with
increases in happiness, subjective well-being, positive affect, positive social interactions,
a sense of meaning and purpose in life, and decreases in mental distress. Why? Perhaps
because vitamin D is an essential vitamin for well-being, and the sun is our best natural
source. Vitamin D through sun exposure has been linked to lower risk of depression and
increases in endorphin levels and dopamine production.

HABIT #9 Get 7-9 hours of quality sleep.

When it comes to sleep, your focus should be on quality and quantity. The importance
of sleep can’t be understated, and its benefits stretch well beyond energy replenishment.
During sleep, your muscles release amino acids that aid in muscle recovery and growth.
Hormones are rebalanced, including those that control hunger like leptin and ghrelin.

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 The detriment of sleep deprivation is beyond just feeling sluggish the following day. Adults
who lack adequate sleep have higher ghrelin levels, more hunger and report less satiety
as compared to those who get adequate sleep. Even partial sleep deprivation for one
night increases insulin resistance, which can lead to further hormonal imbalances, weight
gain and high blood sugar. Researchers have linked shortened sleep to increased risk for
depression, diabetes and cardiovascular problems.

W H AT D O E S O P T I M A L S L E E P L O O K L I K E ?

The goal should be to get 7-9 hours of uninterrupted sleep every night, with around 90
minutes of that being REM sleep. During REM, the eyes move rapidly behind closed eyelids,
heart rate speeds up and breathing becomes irregular. REM sleep plays an important role in
dreaming, memory, emotional processing and healthy brain development.

TO P T I P S F O R B E T T E R S L E E P

• Choose a soft yet firm mattress, ideally made with non-toxic materials.
• Wash sheets frequently and vacuum your mattress to rid it of dust and
dander that can cause allergies and impair sleep.
• Use curtains or blinds to keep the room dark at night.
• Opt for amber light bulbs with low EMF and low flicker. Avoid overhead lights
if possible when preparing for bed.
• Tidy your space before bed.
• Turn on white noise to mask external sounds, including your own thoughts
that might stimulate your brain.
• Room temperature should be around 60-67 F. “This [range] is ideal because
variations in our core body temperature, which is regulated by our body’s
circadian rhythm, drop in the evening and coincide with our brain’s melatonin
secretion,” Dr. Afolabi-Brown explains.
• Sleep on your back or side for the most optimal spine positioning, enabling
muscles to relax and recover.
• If snoring is inhibiting a good night’s sleep, consider mouth tape and sleeping
on your side to increase airflow.
• Use essential oils, such as lavender, chamomile, bergamot or peppermint to
promote a sense of calmness.
• Take a fifteen to thirty minute bath with magnesium flakes or consider a
magnesium supplement. As always, consult your doctor before use.
• Get natural sunlight upon waking to sync your circadian rhythm.

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 10-3-2-1 for Better Sleep
A method to improve sleep is the 10-3-2-1 Philosophy.

Limit caffeine intake to 10 hours before bed. Relying on caffeine to

10
get you through the day will keep you up longer at night and create
a cycle of poor sleep and fatigue.

Stop eating 3 hours before bed. Your metabolism is supposed to slow

3
down as you prepare for sleep, so giving the digestive system a 3 hour
break before bed leads to better sleep regulation.

Stop working 2 hours before bed. Setting boundaries allows your

2
mind to unwind. Unless it’s an emergency, work can wait, and your
efficiency will usually improve after a good night’s rest!

Aim to turn off blue lights (i.e. TV’s, laptop screens, phones, etc.) at
1
least 1 hour before bed. Blue light emitted by electronics has been
shown to disrupt sleep and impact performance the next day. Dim the
lights, turn on salt lamps, and begin a night routine which may include
reading, journaling, skincare, stretching or chatting with family.

As a mom to three young boys, I understand the impact sleep deprivation has on energy
levels and cravings. I also know there’s sometimes no way around it. Depending on your
situation, sleepless nights may be out of your control. In those cases especially, here’s
what you can control: start your day with a hunger hormone-balancing meal to combat
the negative effects of lack of sleep. A Fab 4 smoothie to start the day is what has balanced
and supported me throughout my journey as a busy, working mom.

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 H A B I T #10 Express gratitude daily.
Gratitude, as it applies clinically, is the appreciation of what is valuable and meaningful
to oneself. It’s a general state of thankfulness and appreciation. You get there by refocusing
attention on the positive and beneficial side of things. This requires awareness of thought
patterns and self-talk.

THE UPSIDE OF POSITIVITY T H E D O W N S I D E O F N E G AT I V I T Y

Research has found that positive thinking
can aid in stress management and play
an important role in enhancing overall
health and well-being. But most humans
are prone to negative self-talk. How do
you kick the harmful habit of negativity
to the curb? Developing mindfulness via
journaling, meditation, breath work, prayer
and positive affirmations is the first step.
From there, the re-shaping and re-framing
of what feels negative into a positive can
be made. Personally, meditation has
become a transformative practice in
allowing me to clear my mind, refocus my
energy and manifest my desires. If you’re
just starting, a guided visualization practice
can be a great tool to get going.
If you aren’t motivated by the benefits
of practicing gratitude, maybe you’ll find
motivation from the flipside. Continually
carrying stress, negativity and anxiety
can be detrimental to physical and mental
well-being. Physiologically, it affects
the central nervous system and can
manifest in a myriad of ailments. Across
all demographics, researchers found
that chronic stress triggered overall
immunosuppression. A meta-analysis
of more than 300 studies covering 30 years
of inquiry into the relationship between
stress and the immune system found that
stressful events change immune function.
Stress can also negatively impact blood
sugar balance, sleep, blood pressure and
mental state.

T H E P O W E R I N C O M M U N A L G R AT I T U D E

Between time spent being productive at work, scrolling on social media or binging Netflix,
society as a whole is experiencing less quality human connection. But positive relationships
and a positive support system are vital. Studies show that strong families establish the habit
of talking through problems together in order to relieve stress and find effective solutions.
Creating space for this to happen must be prioritized. My family dedicates meal times
as quality time without the distraction of cell phones or work. We use this time to express
gratitude with an exercise called High-Low-Buffalo: Share a high, a low, and a random
fact each day. The “high” might be the best part of the day, the “low” could be the hardest
part of the day, and the “Buffalo” is something that made you laugh. We hold each other
accountable for this practice because communal gratitude is so powerful!
My final encouragement on the note of gratitude is to focus on the controllables and the
upsides. By reducing focus on negative thoughts, you can approach them non-judgmentally
and more easily rework them to be positive. Stress is an inevitable part of life, so finding
ways to healthily manage it is essential to maintaining a positive headspace.

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 How to Build Better Habits
Habits are formed through a four-step process: cue, craving, response, reward. This process,
known as a habit loop, is how all habits are formed. When working to change habits,
I encourage clients to just pick one. Implement it into your routine and commit to it for 21 days.
Let’s look at Habit #1: Eat 0.8-1 g of protein per 1lb of body mass everyday. The first step
to forming a new habit is simplifying the process. If you weigh 125 lbs, your goal is to eat
100-125 grams of protein everyday. Break that up between your three meals, each consisting
of 30-40 grams of protein. Next, plan your meals for the week around what will allow you
to reach this goal. Every morning, start breakfast with 40 grams of protein. This has the
added bonus of increasing satiety levels, concentration and blood sugar balance. Continue
with 30-40 grams of protein for lunch and for dinner. After 21 days, you’ll notice this behavior
becomes automatic. Voilá - you’ve developed a new habit!

H A B I T LO O P NEW HABIT OLD HABIT

CUE Make it obvious. Make it invisible.

C R AV I N G Make it attractive. Make it unattractive.

RESPONSE Make it easy. Make it difficult.

R E WA R D Make it satisfying. Make it unsatisfying.

If you want to build better habits, you must take the time to plan and prepare your process
of habit formation. Look at your current routine, and stack your new and desired behaviors
on top of routines and rituals you already have. Set realistic goals for yourself, stay
consistent, and show up for yourself every single day. I want you to experience the power
behind what it feels like to bet on yourself!

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 Recommendations and Discounts
Staying consistent comes down to creating an environment that’s supportive of your
goals and success. So in order to build new and better habits, you have to upgrade your
environment. Habits are grooved out of space we’ve created around us versus motivation
which comes and goes from day to day. Personally, I’ve created an environment around me
that pushes me in the direction of becoming my healthiest self. And I’ve done it with the help
of my favorite brands. Using the following foods and products, you can create an optimal
environment for growing new and better habits, too! This page contains affiliate links and
are asterisked “*” as they appear.

PA R T 1 Food and Drink Recommendations

• Pasture Bird*: Chicken is a staple in the LeVeque household, so I want to get the highest
quality option in both nutrient status and sustainability. Pasture Bird offers a selection
of locally sourced, pasture-raised, antibiotic-free poultry to feed my family. Use code
BEWELLBYKELLY for 10% off your order.
• Force of Nature*: Looking to incorporate liver into your diet? Try Force of Nature ancestral
blends for high quality, regenerative meats. Use code Kelly10 for 10% off your first order.
• Thrive Market*: Shopping for organic, clean ingredients can be expensive and
overwhelming. Thrive Market makes it easy with personalized recommendations of the
best products at a discounted price. Receive Thrive’s latest promos and best discounts
when you use the link and shop my favorites HERE.
• Primal Kitchen*: Eating healthy doesn’t have to be bland. Primal Kitchen offers
delicious, sugar-free condiments to add extra flavor to your dishes without unnecessary
ingredients. Use code KELLYSFAVORITES for 15% off your order of $40 or more.
• Be Well by Kelly Grass-Fed and Plant-Based Protein: With organic vanilla, organic
chocolate and unflavored to choose from, you can create a variety of Fab 4 smoothies
and baked goods that will taste delicious while still keeping blood sugar balanced. Both
proteins serve up over 20 grams of complete protein per scoop. They’re made with only
1-3 ingredients to provide your body with everything you need and nothing you don’t.
• Seed Probiotics*: Sometimes your gut needs a little extra love. With the combination
of the Fab 4 method and Seed’s scientifically studied probiotic strains and polyphenol-
based prebiotic, you can optimize your systemic health. Use code BEWELLBYKELLY for
20% off your first month.
• Levels*: Monitor your glucose response in real time with Levels CGM to understand
exactly how your food is impacting your blood sugar. For a limited time, Levels is offering
my followers 2 additional free months on your annual Levels Membership when you sign
up through levels.link/KELLY.

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 • Yeti Water Bottle: Stainless steel water bottles are a must-have. They make it easier to
stay on top of water intake while limiting exposure to BPA plastics and the unnecessary
waste of single-use plastic water bottles.
• LMNT Electrolytes*: LMNT is backed by science to help support hydration needs without
added sugar, unlike typical sports drinks on the market. Receive a free sample pack with
purchase when you shop the link LMNT/kelly.
• Athletic Greens*: AG1 is packed with superfoods, adaptogens and antioxidants to
support recovery and optimize nutrient status. Add 1 scoop to your water in the morning
to get the nutrients and energy needed to support you throughout your day.

PA R T 2 Lifestyle Recommendations
• Vuori*: A new workout set always gets me motivated to start moving. Get 20% off your
first order at vuori.com/kelly and free shipping on orders over $75.
• Higher Dose*: Detoxify your body, boost your mood, burn calories and get glowing skin
with Higher Dose’s Infrared Blanket. The infrared technology also helps with recovery by
enabling cells to efficiently self-repair and rejuvenate.
• Hume Supernatural Deodorant*: When you’re moving more, you want to use a deodorant
that can withstand the sweat without compromising on quality. Hume Supernatural is
made with plants to naturally eliminate unwanted body odor and keep you dry without
clogging your pits with harmful toxins. Use the code KELLYPODCAST for 15% off your first
order.
• Bon Charge Blue Light Blocking Glasses*: If you find yourself looking at a screen before
bed, you need to invest in blue light blocking glasses to prevent sleep disruption. Bon
Charge is a holistic wellness brand with a huge range of evidence-based products to
help you address the modern way of living. Visit boncharge.com/kelly and use KELLY to
save 20%.
• Now Foods*: Set the mood with sleep-inducing Now Foods essential oils and diffusers
for your best night of sleep. Pair it with Now Foods Magnesium flakes & Magnesium
supplement to further relax your body and mind before bed. Use code KELLY for 20% off
your order.
• MBG Sleep Supplements*: Mind Body Green offers an all natural, melatonin free
supplement for sleep support to help you fall asleep faster and wake up feeling
refreshed. Use code KELLY10 for 10% off your order.
• Cozy Earth*: Cozy Earth Bedding is an all time favorite of mine for its sustainability and
comfort. The bamboo linen is my personal favorite for that crisp but soft clean sheet
feeling. Their silk eye mask is the ultimate luxe method for blocking out light. Get 35% off
sitewide when you use the code BEWELL at CozyEarth.com.
• The Six Phase Meditation Method: No matter how busy life gets, learning how to quiet
your mind and bring awareness to your thoughts without passing judgment is a powerful
tool to create a calmer headspace. The Six Phase Meditation Method will teach you how
to do exactly that.

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 • Body Love Journal: The Body Love Journal is your guide to truly loving and accepting
yourself exactly as you are. Set aside a few minutes every day to write out your thoughts
and daily goals. Learn to love you inside and out.
• Body Love & Body Love Everyday: Break up with toxic habits and thoughts surrounding
food for good! My simple four-step Food Freedom program helps you find wellness by
bringing awareness to how you feel and eating with intention. Once you find balance in
the kitchen, you’ll have more time to enjoy everything else life offers.
• Body Love: A Journal: When you’re mindful about what you eat and how it affects you,
you can choose to consume foods that help you thrive. No more short-circuit and self-
destructive diet cycles. Designed for you to carry everywhere, Body Love: A Journal is a
convenient, realistic way for you to take control over your journey toward better health.

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Monthly Habit Tracker Bravo! It takes 21
days to make a habit!
H A B I T T RAC KE R C H EC KL I ST

Eat 0.8g of protein 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

per 1lb of body
17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
mass everyday.

Break your fast 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

with 30+ grams
17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
of protein.

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Balance your blood
sugar with the Fab 4 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Properly
Hydrate 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Prioritize more
plant foods. 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Daily
Movement 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
12:12
Intermitten Fasting 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Increase Natural
Light Exposure 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
7-9 hours of sleep
17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Express Gratitude
17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

N OT E S