Bare Minimum Mondays
Move
Take a 5–10 minute walk after one meal this week. A systematic review and meta-analysis found that exercise after meals, including walking, reduces post-meal glucose more effectively than inactivity.
Eat
At one meal this week, eat the vegetables and protein before the starches. You don’t need to change what you’re eating—just experiment with the order. Eating protein and/or vegetables before carbohydrates may reduce post-meal glucose and insulin responses.
Sleep
Pick a wake-up time and stick reasonably close to it on weekdays this week. Research increasingly identifies regular sleep timing as an important component of healthy sleep. (Sometimes it’s easier to start with working on the mornings as opposed to the evenings).
Manage
Spend 10 minutes outside without your phone this week. Exposure to natural environments is associated with reductions in both perceived and physiological stress.
