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  • Taylor Richter, RDN, LD

Rev Up Your Success: Mastering the 4x4 Foundational Habits!

Are you ready to supercharge your well-being and unlock the possibility of a healthier life? Look no further because we're about to dive into four foundational habits that can transform how you feel. Say goodbye to sluggishness and hello to a vibrant, energized you!


Protein plays a vital role in fueling our bodies and supporting overall health. It's not just for bodybuilders and athletes but for everyone seeking optimal well-being. Protein acts as the building blocks for our muscles, aids in tissue repair, and helps regulate hormones and enzymes.

Start by incorporating lean protein sources into your day. Choose between lean meats, poultry, fish, eggs, dairy, legumes, and plant-based proteins like tofu and tempeh. Not only do they provide essential amino acids, but they also promote satiety, helping to curb unnecessary snacking and maintain a healthy weight.

Proteins can also be used to minimize the impacts of carbohydrates in our bloodstream. Protein takes longer for the body to break down and therefore helps to stabilize blood sugar. An easy way to make sure you have enough protein is to evaluate your plate. If one quarter of your plate has protein, you are having a balanced amount of protein for that meal.

Need some inspiration in the kitchen? Whip up a colorful salad with grilled chicken or salmon, prepare a veggie-packed omelet for breakfast, or enjoy a protein smoothie. The options are endless, and your taste buds will thank you!


Plants are nature's pharmacy, packed with an array of vitamins, minerals, and antioxidants that promote overall wellness and reduce the risk of chronic diseases. Aim to include 30+ plant-based foods in your weekly menu, and get ready to embark on a plantastic journey!

Research shows that eating 30 or more plants per week can actually reduce your risk for chronic disease and mortality. By incorporating more plant-based foods into your week, you can enjoy the benefits of increased nutrient intake, improved digestion, enhanced immune function and reduced inflammation.

Embracing plant-based eating doesn't mean you have to give up your favorite dishes. Get creative by adding more veggies to your stir-fries, making smoothies with a handful of spinach, or swapping out refined grains for their whole grain counterparts. Let your taste buds explore the wonders of plant-based cuisine and watch your health flourish.


In today's fast-paced world, sleep is often sacrificed in favor of productivity or entertainment. However, getting sufficient quality sleep is essential for your overall well-being. Aim for 7-9 hours of restful sleep each night and unlock the transformative power it holds.

During sleep, your body undergoes crucial processes, including tissue repair, hormone regulation, and memory consolidation. Lack of sleep can lead to a host of health issues, such as increased stress levels, impaired cognitive function, and a weakened immune system.

Establishing a consistent sleep routine is key. Create a soothing bedtime ritual, limit screen time before bed, and ensure your sleep environment is calm, comfortable, and free from distractions. These small changes can have a profound impact on the quality of your sleep, leaving you refreshed, rejuvenated, and ready to conquer the day.


Taking a dedicated walk each day might seem like a simple habit, but its benefits are extraordinary. Walking is a low-impact exercise that can be enjoyed by people of all fitness levels and ages. Lace up your shoes, step outside and discover the magic that unfolds with every stride.

Regular walking helps improve cardiovascular health, boost metabolism and strengthen muscles and bones. It also promotes mental well-being by reducing stress, improving mood, and enhancing creativity. Whether you take a brisk walk during your lunch break or stroll through a scenic park, make walking a priority in your daily routine.

Don't have time for 10,000 steps each day? It turns out that you don't necessarily need to hit that elusive target to enjoy remarkable health benefits. In fact, studies are now revealing that achieving 8,000 steps or more each day can have a profound impact on lowering your risk for chronic diseases and mortality rates.

To stay motivated, find a walking buddy or listen to your favorite podcast or audiobook while you walk. Explore different routes to keep things interesting and engage all your senses with the sights, sounds, and smells of nature. Before you know it, walking will become a cherished habit that brings joy, vitality, and improved overall health.

Putting All of These Habits Together

By embracing these four foundational habits—eating enough protein, consuming 30+ plants per week, getting 7-9 hours of sleep, and taking daily walks—you are nurturing your body and mind in powerful ways. Remember, these habits are not a quick fix but a lifelong journey towards optimal well-being.

Start small, be consistent and celebrate every milestone along the way. As you incorporate these habits into your daily routine, you'll experience the incredible transformation they bring—increased energy, improved physical fitness, enhanced mental clarity, and a greater sense of overall happiness.

Your future self will thank you as you embark on this remarkable journey towards a healthier, happier you.


Saint-Maurice PF, Troiano RP, Bassett DR, et al. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020;323(12):1151–1160. doi:10.1001/jama.2020.1382

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