“How to get a six-pack in 6 weeks”

“Lose 10 lbs in 1 week with this easy trick”

“How to cure your depression in record speed”

Humans love quick fixes. That’s how our brains are wired - which is why health tips that promise quick fixes get the most attention. Unfortunately, they don’t work in the long run. The best-case scenario is that you improve your health for a short time — but since these methods aren’t sustainable, they’re counterproductive if you want to stay healthy. Let’s keep in mind:

The goal isn’t to become healthy — it’s to stay healthy your whole life.

So, if you’re looking for the above type of content, you should unsubscribe. I do things differently than what you see online. There are 3 key pillars behind everything I preach. They’re the foundation for a healthy body & mind. And I promise you: If you follow them, there’s no way it’s not gonna change your life.

Pillar 1: Maximize attention per task

We’ve all been there: It’s the first day of the year and you’re waking up motivated as ever, thinking: “This is gonna be my year. I’m gonna take control of my life and do everything differently.”

This is what 99% of New Year's resolutions look like:

• gym

• cardio

• meditation

• eating clean

• stop smoking

• spend more time with friends/family

• 1,000 other things that’ll transform you into a superhuman overnight

This used to be my list, too. Harsh truth #1: If your list looks like this, there’s almost 0% chance you’ll succeed. Why? Because you’re changing so many habits at the same time, your brain will be like:

It’s a mental overload. This is why New Year's resolutions almost always fail. BTW, New Year's resolutions are a bad way to initiate change anyway. Never wait for a special day to start a new habit. People wait for perfect conditions to start, not realizing that starting IS the perfect condition.

So, how do we turn this list into something sustainable?

1. Pick ONE goal on the list.

2. Split it up into subgoals.

3. Focus on sustaining ONLY 1 subgoal at a time.

4. If you manage to sustain it for 6 weeks, tackle the next subgoal.

To form a new habit, you need to put all your attention on sustaining it. And the only way to have maximum attention is to focus on only 1 task at a time. Let me give you an example. Let’s say your goal is to lose weight. 1st, you need to break it down into subgoals:

• exercise

• count calories

• eat high-fiber foods

• limit processed foods

• eat your macros (protein, carbs & fat)

Let’s say you start with counting calories. Here’s a simple guide on how to do that:

1. Figure out how many calories your body needs to maintain your current weight. You can click here to automatically calculate it online.

2. Set your calorie limit at 500 calories less than your estimated daily calorie needs.

At first, you don’t have to focus on what you eat. Just make sure you don’t exceed your calorie limit. If you can sustain this for 6 weeks, you can tackle the next sub-goal, and so on.

Pillar 2: Adaptability

Harsh truth #2: You’re gonna mess up from time to time. This is completely normal. I messed up dozens of times. Failure is part of the process. It’s just a feedback signal telling you to try again and adjust your actions. Let’s say your estimated daily calorie need is 3,000. That means your daily limit should be 2,500 calories. If you mess up over and over again, you know that subgoal is too big. In that case, break it down into further subgoals. Start with a limit of 2,800 calories. Then 2,600. Then 2,500. Improve step by step. Each tiny step is a win. That’s how you should build habits:

1. Don’t try to do everything at once. Always ONE thing at a time.

2. If a subgoal is too hard, break it down even further.

Pillar 3: Consistency

This one’s the most important. Most people are obsessed with perfection. But what really matters is being consistent. For example, a 7/10 diet that you can sustain indefinitely is much better than a 10/10 diet that you can only sustain for a couple of months.

Consistency > Perfection

If you mess up & wonder: “Why do I even bother?”

Remind yourself: This is where 99% of people stop and this is why they don't succeed. But you won’t stop. You keep going no matter what💪🏾

Your Choice

Now you know the 3 most important pillars of health. Everybody who fails either focuses on too many things at once, doesn’t adapt after failure, or isn’t consistent. Harsh truth #3: It’s gonna be hard. It’s gonna be uncomfortable. But it’s the only way to live a healthy and fulfilled life. You can either live the life you want or live in comfort. Choose one. You cannot have both.

But you know what? You’re not alone. I’m gonna do my best to help you on your way. Stay tuned for the upcoming newsletters, in which I go into more detail on the WHATs & WHYs and talk about my experiences.

That’s it for now. If you have any questions, feel free to reach out on Instagram @husseinnaji_ or email — my door (aka inbox) is always open. Just reply to this mail☺️

Much love,

Your kiwi-with-the-skin-on-eating friend

Hussein

PS: If you want to see more content, check out my other channels:

• Threads

• Medium

• Bluesky

• LinkedIn