The 4 New Healthy Habits I Wish I Started Sooner

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Four years ago, I launched the Begin Within Health Show with a mission to help others improve their health and fitness.

After 240+ episodes and countless conversations with experts, I've discovered something unexpected: I needed to take my own advice.

As a fitness coach, I've spent years guiding others toward better habits. But behind the scenes, I've been evolving too.

In this 4th anniversary reflection, I'm pulling back the curtain to share the four most significant healthy habits I've personally adopted during my journey as a podcast host.

These changes weren't always easy, and some might surprise you. Shouldn't a fitness professional already have all this figured out?

Not quite. Growth is a continuous process for all of us, including me.

The Truth About Change and Risk

Before diving into my personal transformations, let's address something important about health habits.

There's no guarantee that any single habit will prevent disease or extend your life.

That's just the reality we all face.

What healthy habits do provide is a reduction in risk.

We are either increasing the risk by the choices we make, or we're decreasing the risk by the choices we make.

Every positive change stacks the odds more in your favor.

But perhaps even more importantly, the right changes make life better right now.

When you're on the right track with your health habits, you don't have to wait decades to see if something worked.

You feel it immediately in your energy, your confidence, and your daily experience.

With that in mind, here are the four biggest shifts I've made since starting this show:

New Healthy Habit #1: Prioritizing Sleep (No, Really Prioritizing It)

For years, I convinced myself that six hours of sleep was "enough."

I was wrong.

As expert after expert emphasized the critical importance of sleep on my show, I finally had to confront my own sleep habits.

"If there's one thing you're going to focus on, one thing that's going to absolutely move the needle in your health now and long term, it's sleep," I now tell my clients.

The biggest game-changer was my evening routine.

I had to address my tendency to use evening hours as "revenge" time—staying up late to do whatever I wanted after a day of responsibilities.

Instead, I established a firm bedtime boundary to ensure I get 7-8 hours of sleep.

I also discovered that having an empty stomach before bed dramatically improved my sleep quality.

For me, having an empty stomach before bed helps the sleep so much that it's worth sacrificing the nighttime snacking.

Limiting alcohol, especially in the evening, was another critical adjustment that enhanced my sleep quality.

The improvement was immediate and profound.

Now I occasionally experience those magical mornings where I wake up thinking, "What day is it? Where am I?" because I slept so soundly.

Action step: Pay attention to the nights you sleep exceptionally well. What did you do (or not do) the evening before? Use those insights to create your ideal sleep routine.

New Healthy Habit #2: Embracing Natural Light and Fresh Air

This change might seem simple, but its impact has been profound.

Daily exposure to natural light and fresh air influences every cell in our bodies.

It regulates our circadian rhythms, improves our sleep, and provides a natural energy boost.

It impacts every cell in our body if we're getting enough sunlight, and it helps us to sleep better when we've been outside.

Living in a cold climate, I've made it a point to get outside multiple times daily—even in winter.

Taking the dogs out provides the perfect excuse to step outdoors throughout the day.

I've even started avoiding sunglasses (except when necessary) to allow more natural light to reach my eyes.

I want to soak up as much of this daylight as I possibly can while it's available.

The benefits extend beyond physical health.

There's something about being under the open sky, connecting with nature's rhythms, and simply breathing fresh air that nourishes me to the core.

Action step: Evaluate how often you get outside during daylight hours. Make it a daily non-negotiable, even if it's just for a few minutes. Your body will thank you.

New Healthy Habit #3: Respecting the Miracle of Digestion

Of all my changes, this one might seem most surprising coming from a fitness professional.

I've always eaten relatively healthfully, but my approach to food has fundamentally shifted.

The change wasn't just about what I eat, but why.

What I've come to really appreciate more deeply is the miracle that digestion is.

Understanding the complex processes of gut health, the microbiome, and blood sugar regulation has given me a profound respect for what happens after we eat.

This deeper appreciation has naturally reduced my desire for processed foods.

Less and less do I feel impelled to want to go for less healthy food.

When you truly grasp that digestion is an energy-intensive miracle your body performs, you become reluctant to throw something down the hatch that your body just doesn't know what to do with.

Beyond food choices, I've also transformed my eating pattern.

Instead of grazing throughout the day, I now focus on well-structured meals with 3-4 hours between them.

Each meal includes protein, fiber, vegetables, and nutrient-dense carbohydrates—giving my body what it needs to thrive.

Action step: Rather than focusing on eliminating "bad" foods, concentrate on adding nutrition. Give your digestive system enough time between meals to complete its work properly.

New Healthy Habit #4: Listening to My Body During Exercise

In my younger days as a gym-focused personal trainer, I embodied the "no pain, no gain" mentality.

I pushed through discomfort, followed rigid workout schedules, and ignored warning signals from my body.

The result? Multiple injuries that sidelined me for weeks out of every year.

I spent weeks at a time, every single year, weeks that I didn't work out because I was injured—back, shoulder, knee.

Now, at 43, I feel better than ever because I've abandoned that ego-driven approach.

I have zero ego at 43 years old. Feeling the best I've ever felt, lifting heavier in lots of exercises than ever before.

The irony? By being willing to modify workouts and listen to my body's signals, I've achieved greater consistency and better results.

No more weeks lost to preventable injuries.

Consistency is what's going to benefit you long term, and some is so much better than none.

This shift has influenced how I train clients too, creating space for adjustments without judgment.

Action step: Consider whether your exercise approach promotes long-term consistency. The best workout is the one you can do consistently without injury. Strength training is particularly beneficial as we age, but only if we approach it mindfully.

Looking Forward: More New Healthy Habits for us all

As I celebrate four years of the Begin Within Health Show, I'm excited to expand our reach with additional Tuesday episodes starting in March 2025.

These shorter, practical episodes will complement our longer Thursday conversations, giving you more tools to transform your health.

The journey isn't about perfection—it's about staying in the game for the long haul.

It's about reducing future health risks while becoming the best version of yourself today.

"This isn't about being perfect," I often remind listeners. "It's about staying in the game for the long haul. It's about lowering the risks for the future and about, in the meantime, day after day, being the healthiest version of ourselves that we possibly can."

How have your health habits evolved over the past few years? What changes have made the biggest difference in how you feel? I'd love to hear your story.

Share your experiences by tagging me on social media @NateSleger. Let's celebrate growth together.

Key Takeaways:

1. Prioritize Sleep Quality: Establish a firm bedtime, avoid eating close to bedtime, and limit evening alcohol to dramatically improve your sleep quality and overall health.

2. Get Outside Daily: Regular exposure to natural light and fresh air regulates your body's systems, improves sleep, and provides natural energy. Make this a daily non-negotiable.

3. Respect Your Digestion: View food choices through the lens of supporting your body's miraculous digestive processes. Structure meals with adequate time between them for optimal gut health.

4. Listen to Your Body During Exercise: Abandon the "no pain, no gain" mentality. Consistency without injury is the true path to long-term fitness success.