#149 The Daily 10: A Habits Challenge for Real Life

Want to feel better without overhauling your life? This episode’s for you.We break down our 10 Habits Challenge—a free, flexible way to reset your daily routine, boost your energy, and build momentum. It’s not about perfection. It’s about stacking small wins and seeing how many days you can show up for yourself.Here are the 10 habits we cover:Fork down between bitesPick from 2 protein-packed breakfasts (24g+ protein)Drink 500ml of water with every mealSay something kind to someone each dayWalk or run outside for 30 minutesNo sugary drinksKeep a consistent wake-up or bedtime“Dinner & done” — no post-dinner snacksEat a big-ass salad (5x/week)Eat at least one piece of fruitWe also explain how to track your progress—no all-or-nothing thinking required.Listen in and start whenever. This challenge works in July, January, any random month!