10 Life Changes to Look, Live, and Feel Better in 2025

Disclaimer: Not Medical Advice. Opinions are my own.

In partnership with Momentous


Today's Newsletter at a Glance:

• 5 Daily Pitfalls to Avoid

• 5 Protein Forward Breakfast Examples

• 5 Daily Habits You Won't Regret Implementing

• How to Win The Day

We will get tactical in today's newsletter.

Breaking down daily habits that will meaningfully move the needle: Must-dos and the must-avoids.

Assuming we will hit all of these daily is unrealistic for most. If we check a majority of these boxes, most of the time, progress will become inevitable.

When life gets in the way, accept it and get back on the horse.

Progression > Perfection

5 Daily Pitfalls To Avoid

Momentum is your friend.

Continuing that cascade of good decisions is much easier if you start the day on the right foot.

The opposite is equally true. If you start the day in a rut, escaping it will be much more challenging.

All of the pitfalls in today's newsletter are food related.

Why? We all have to eat but what we eat matters.

Avoid:

• Bagels

• Cereal

• Muffins

• Soda

• Fast Food

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​Starting your morning with bagels, cereal, or muffins doesn't set you up for success.

None of these 'standard' breakfast options offers nutritional value, other than carbohydrates, refined sugar, and a high carbohydrate load.

In fact, many studies suggest refined wheat can make you hungrier and less satisfied throughout the day.
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A simple solution is to start with a protein forward breakfast.

5 protein forward breakfast examples:

1. Scrambled Eggs with Smoked Salmon

2. Protein Enriched Frozen Fruit Smoothie

3. Greek Yogurt Fruit Parfait

4. Chia Seed Protein Pudding

5. Egg & Turkey Breakfast Wrap

Here is my favorite vanilla Momentous protein powder. I use it in smoothies, protein oats, and chia seed protein pudding.​
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​Let's address soda and soft drinks.

They taste great but can be a sneaky source of excess calories.

A few cans of soda a day is an easy way to tack on unnecessary calories.

In addition, both diet and regular soda can have questionable ingredients that will raise eyebrows.

Finally, fast food.

You are trading quality for convenience.

Again, most fast food restaurants rely on a laundry list of artificial ingredients.

All of these are designed to invoke a dopamine bump and make you come back for more.

A simple frame of mind I utilize: the longer the shelf life, the shorter your life.

Avoiding all the above 80-90% of the time is a win.

It is difficult to feel your best without proper nutrition.

My ask to you is simply to be conscious of what you put in your mouth.

A Supplement Everyone Should Consider

In Partnership with Momentous
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Each decade after age 30, we lose an average of 3-5% of muscle.

This is a naturally occurring process known as sarcopenia.

What's your number one tool to combat this? Resistance Training.

A consistent resistance training program and sufficient protein intake are essential for increasing or maintaining muscle mass as we age.

Protein is a fundamental building block for muscle, and it's well documented that we should strive for 0.8-1 gram of protein per pound of body weight.

A supplement that I have paired alongside my resistance training and protein focused nutrition plan is creatine.

Creatine is one of the most studied compounds on the market to date. A number of studies suggest that creatine can enhance or help maintain muscle strength.

In addition, studies suggest that creatine can support brain function and support cognitive health as we age.

I take Momentous Creatine daily - in fact, when I travel I use their convenient travel packs.

We've partnered with Momentous because of quality. Momentous sources it's creatine from Creapure, which is considered the highest-quality creatine available. All of Momentous's products are NSF and Informed-Sport certified, which are both considered the gold standard for supplements.

5 Daily Habits You Won't Regret Implementing

I find avoiding certain pitfalls is easier than taking action.

However, here are five daily habits that have changed my life.
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Do:

• Wake up early

• Go for a walk/lift weights

• Get sunlight

• Cook at home

• Spend time with loved ones

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Checking off this short list of daily activities is a consistent way to count the day as a win.

Wake up early to tackle the day head-on.

Move: walk, run, swim, dance, or do resistance training.

Get outside. The benefits are undeniable and require minimal effort.

Cook at home. Save money. You control what goes in your mouth and your family's mouth.

Spend time with the people that matter the most.

The quality of my life is directly impacted by who I share it with.

Spend your time wisely.

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Only the best,

Jeremy London, MD