Ep. 151 Ten Small Habits that will Transform your Body + Health
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What is the host’s background and why is this episode relevant for women’s health?
Hi, my name is Brady, and I'm a longtime fitness professional and Midwest girl turned mountain living hiking addict. In combining my knowledge of fitness and passion for hiking, I've helped hundreds of women get lean and strong for the trails. Think of this as your one-stop shop. for both education and inspiration on all things female wellness, trail talk, and adventure. Hiking, female metabolism, motherhood, nutrition, travel, and fitness are all topics you'll hear discussed here. If you are outdoorsy and active, looking to level up your health, unlock your potential, and become inspired to live your most vibrant life, you're in the right place. You're listening to the Fit for Hiking podcast. What's up everyone?
Welcome back to the show. My name is Brady. Um, I have been in the fitness and health space now for um 13 years. Kind of crazy that it has been well over a decade now. But more than ever, I have seen this trend in the fitness industry. It's kind of shoved in our faces right now of optimize. We have to optimize everything. You have to do all these fancy things. Right now, the big craze is like peptides. And what I've noticed with these crazes is that while people are trying to optimize, they are skipping over the most foundational things that will actually get them the lifelong health. Longevity and leanness results. And a lot of this you can kind of look at how other cultures and other countries do things.
Um, this is why other cultures seem to stay lean more effort effortlessly while America is getting less healthy and has more lifestyle diseases than ever before in history. Um, this is not a coincidence, okay? The way that we are approaching fitness and health in the US is not actually making people healthier because we are trying to do these fancy things, we're trying to optimize, and we're oftentimes skipping over the most healthy things that we can actually be doing. for longevity, for better energy, for more optimized body composition, lower body fat, all of these things that will reduce your likelihood of having these lifestyle diseases, ending up on a million medications. All the things okay.
So today we're gonna actually talk through 10 small habits that you can start doing literally today that will transform your body and health without having to get fancy, without having to take these extremes or purchase any crazy injectables and things like that. Okay, so I want you to actually do these things. Okay. Not just listen. I feel like oftentimes we just consume. We hear, we see, we see these lists, we see these these freebies and all these, you know, like lists of things that we should be doing. But actually implementing them is another story. So my challenge to you today is to not simply hear these things and walk away and say, okay, sure, good ideas, but to actually try this week. To start implementing even just a few of them.
If you're coming into this and you're doing none of these or one or two of these, then maybe you just add in a few. And then over time you see if you can add and stack these habits. Because I promise you, these are the things that are proven to actually improve your Blood sugar balance, your energy, your muscle mass, your longevity, your bone density, your fitness levels, your mental health, like all of these things. And of course, body fat percentage as well, which I know that you know getting and staying lean is a big lifelong goal for many people.
Why are modern fitness “hacks” like peptides missing the basics for long‑term health?
Okay. So tons and tons of benefits here. Let's get into this. This is gonna be kind of a rapid fire, quick, and dirty episode. 10 small habits to transform your health and body. Okay, so number one is to simply go for a 10-minute walk or pace around, do chores, something that has your body moving after each meal. Okay, 10 minutes for 10 minutes after every single meal. You're not just gonna go straight from eating. and sitting at the table to go in and sitting on the couch or going and sitting in the car. Ideally, right? It might not work every single time depending on your schedule. Try to walk around for 10 minutes every s after every single meal.
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Chapters
8 chapters
1
What is the host’s background and why is this episode relevant for women’s health?
0:00–3:36
2
Why are modern fitness “hacks” like peptides missing the basics for long‑term health?
3:36–6:20
3
How can a 10‑minute walk after every meal improve blood‑sugar and energy?
6:20–9:20
4
Why should every carb or sugar source be paired with protein?
9:20–12:04
5
What are the benefits of doing 30 minutes of dumbbell work three times a week?
12:04–14:18
6
How does alternating non‑water drinks with water boost hydration and cut calories?
14:18–17:14
7
Why schedule one big active weekend activity instead of staying sedentary?
17:14–20:25
8
How does eating a daily serving of fruits and vegetables support gut and overall health?
20:25–23:01