Happy New Year! 2025 is upon us and it’s officially the time of year where a vast majority of people try to be more health-focused and adopt a healthier lifestyle. Maybe you want to start a regular workout regimen or you want to clean up your diet. Perhaps you wish to cut back on your alcohol consumption. Regardless of what your health goals for 2025 may be, I’ve found that often times the hardest part of creating healthy habits is simply getting started. The idea of meal prepping for your week, sticking to a workout schedule at the gym, or finding some time to dedicate to your mental health feels like trying to eat an elephant. The size of the challenge may seem impossible to overcome.

Here’s a question for you: How do you eat an elephant?

The answer is simple: one small bite at a time. Taking one simple step in the right direction can launch you onto a journey towards better health. Trying to completely overhaul all of your health habits at one time and expecting to be able to stick with it is simply not sustainable. Start by highlighting the areas of your health that you wish to improve and identify one small change you can make daily. When I do this for myself, I focus on the following six areas: hydration, nutrition, sleep, exercise/movement, mental health, and having a properly-functioning nervous system.

Start with Hydration:

First Bite: Immediately upon waking up, drink a glass of water. This is something very simple that will kick start your metabolism and rehydrate your body after a night of sleep. In addition, it will help improve cognitive function.  

Add Movement:

Next Bite: Aim to incorporate 15 minutes of physical activity into your day. It could come in the form of a short walk, running around with your kids, or taking time to stretch (bonus points if you’re doing your spinal hygiene exercises!). Once 15 minutes becomes “normal”, increase it to 30.

Eat some Protein:

Another Bite: Getting enough protein is essential to good health. Getting enough protein will help you feel fuller (for longer) and give your body the building blocks it needs to heal, grow, and repair itself. Keep some healthy protein snacks around such as beef jerky or nuts to grab when you’re feeling hungry. It will fill you up better than a bag of chips will.

Be Mindful of Your Mind:

A Thoughtful Bite: Mental health seems to getting more of a focus as of late, which is awesome. If we neglect our mental health, it can have visible effects on our physical health. A simple technique you can do daily when you find yourself getting anxious is called “Box Breathing”. This is a tried and true technique used by Navy SEALS to regulate the nervous system in very high stress environments. Simply inhale using your diaphragm for 4 seconds, hold your breath for 4 seconds, slowly exhale for 4 seconds, and hold the exhale for another 4 seconds. This is a great technique that I use to calm my body as I try to fall asleep.

Sleep Smarter:

A Restful Bite: Getting enough sleep is imperative for both your physical and mental well-being. One simple change you can make immediately to improve the quality of your sleep is to avoid screens before bedtime. The artificial blue light triggers cortisol production (daytime hormone) and signals your body to stay awake. While this may be hard, it is a change that once made will deliver immediate rewards.

Creating new habits is more about consistency than intensity. It is important to remember that even small positive changes, when practiced regularly, will lead to significant improvements in your health. Change takes time, so be patient with yourself and trust the process. So how do you eat an elephant? One small bite at a time. Start today by taking small bites and before you know it, you will be well on your way to living a more vibrant, healthy life.

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