BOOK CONTENTS

Physical Activity

Section Introduction 1. Active Calories: Measure What Moves You 2. Increase Your BMR: Build What Burns at Rest 3. Daily Steps, Lifelong Returns 4. Take the Stairs: Add Intensity to Your Steps 5. Activity and Exercise Snacking: A Healthy Tip for Busy People 6. Oil the Joints, Reset Your Posture: The Tin Man Habit 7. Strength Training 8. The Push-Up Habit 9. Hanging & Pull-Ups 10. Strong Legs, Strong Hips 11. CORE Essentials 12. Unilateral Movements 13. Balance 14. Yoga, Pilates, Stretching & Tai Chi 15. Zone 2 Training 16. The HIIT Habit 17. Carry the Work 18. Choose Your Challenge Physical Activity Section Summary

Nutritional Strategies

Section Introduction 19. Hydrate to Thrive 20. Eat Slowly and Savor Every Bite 21. Portion Control 22. Understanding Nutrition Labels 23. Quality Nutrition 24. Protein 25. Fruits & Vegetables 26. Whole Grains 27. Legumes 28. Nuts, Seeds, Chia & Ground Flax 29. Spices & Herbs 30. Increase Fiber Consumption 31. Gut Health 32. Ultra-Processed Foods 33. Rethink What You Drink 34. Dietary Fat 35. Alcohol 36. Supplements

Recovery & Self-Care

Section Introduction Habits to be added as this section is finalized

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Resources

Measure What Matters Health Metrics & Reference Charts Tools & Calculators References & Further Reading

Resources

References & Further Reading

Research and supporting evidence.

A centralized place to find the studies, reviews, guidelines, and other evidence used throughout Habits to Thrive, organized so readers can move from a chapter to the underlying source material.

By Chapter

References organized to mirror the chapter structure of the book and website.

Coming as this resource is developed

Guidelines & Consensus Statements

High-value clinical and public-health guidance used across multiple habits.

Coming as this resource is developed

Free Full Text

Links to openly accessible papers when available.

Coming as this resource is developed