Explained: The national Academy Of Medicine suggest 13 cups of fluids for adult men and 9 cups for women. We get fluids from all drinks and even fruits and soups. So drink at least a 1/2 gallon of water per day to ensure you are never dehydrated.

Why: Hydration is one of the single most important things for your health, and most people are severely dehydrated daily.

Tips: 1/2 Gallon is 64 ounces, or 8 cups of water. It's best to use a jug that has the measurements like this to track. Otherwise you can use the tracking chart below to mark down how many cups you're drinking each day.

Explained: Unless necessary for work, do not open any social media app within 30 mins of waking or 30 mins before bed.

Why: Most of us need to cut back our scrolling time. In the morning it’s important to get sunlight instead of blue light, and screen time right before bed affects our sleep.

Tips: Don’t use social to wake up. Try to get up and go straight outside for a little sunlight, or just start being productive towards your morning routine. Whether it’s reading, journaling, or meditating, spend that time right before bed doing something other than scrolling.

Explained: Nothing deep fried. No french fries, no chicken tenders or fried wings. Look for baked alternatives.

Why: Deep Fried Foods are calorie dense with saturated fats and usually not much other nutritional value. Plus the oils that most restaurants cook in are linked to a lot of longterm health issues. Fried foods are an easy way to cut out a lot of the bad stuff you’re eating when dining out or at home.

Tips: You can make fries or crispy textured foods with an oven, air fryer, or by sautéing in olive oil.

Explained: Don’t eat or drink any high sugar dessert foods. This is anything over 15g of sugar per serving.

Why: Sugar is linked to short and longterm health issues. It’s in everything and impossible to avoid altogether. But the easiest way to cut down is to cut out the obvious snacks and desserts that are packed with sugar.

Tips: If you eat dessert often, the first few days are tough, but then you stop craving it as much. JUST DONT BUY OR ACCEPT DESSERTS IN YOUR HOUSE. If it’s not there, you won’t eat it. Look to fresh fruits and mildly sweet options to still enjoy your sweet tooth in moderation.

Explained: Every day you must do EITHER 20 mins of resistance training OR 40 mins of aerobic training.

Examples:

Resistance is weighted training that helps build muscle. Exercises with weights, bands, or body weight all count. These are workouts you would do at a gym, or in most group fitness classes available today.

Aerobic are cardio based exercises that require more oxygen intake. Movements like running, swimming, cycling, playing sports or step aerobics.

Why: Movement benefits our cardiovascular system, our bones, muscles and joints, our brain function, and has a positive impact on nearly every aspect of our human body.

Tips: If you have a gym routine or class that you already like, then just commit to doing more of it. Picking up an aerobic activity for fun like swimming or jogging is an easy way to add in this movement. If exercise is new to you, we strongly recommend joining a class like orange theory, barrys bootcamp, or working with an online trainer like the ones in the inspiration section below.

Explained: Spend 15 mins each day towards learning a new skill or about a new subject matter. It’s best to pick 1 or 2 skills/subject to learn over the 21 days so you can make significant progress on something.

Why: We stop learning as we get older, and we especially put off learning the things we’re interested in most. This will show you how in just 3 weeks you can become better at something that you find interesting!

Examples:

• Practice a language on a duo lingo.

• Read a book or articles or watch videos on How to start a podcast, running paid ads, how to publish a book, gut health.

• Take real or virtual classes for yoga, boxing, learning an instrument.