It’s the time of year when many folks find themselves looking to create healthier routines to improve body composition and overall well-being. Instead of attempting fad diets or funneling your money into the weight loss industry, consider implementing simple, free, and science-backed habits into your day-to-day life. Adding in basic, tried-and-true behaviors can yield life-changing, sustainable results.  On this episode of The Model Health Show, you’re going to learn five behaviors you can begin utilizing today for better health this year. These habits are simple and attainable lifestyle changes like spending more time outdoors, building strong connections with others, and eating more meals at home. You’re going to learn about the incredible benefits of adding muscle to your frame, how walking more can increase your longevity, and so much more. No matter your intention for the year ahead, these five habits can help you improve your immune function, reduce risk for disease, and improve your metabolic health. I hope this episode will support you in your goals and allow you to model health and vibrancy to your loved ones. Enjoy! In this episode you’ll discover: Why spending time in nature can act as a preventative medicine. What biophilia is. The link between environmental exposures and gene regulation. How air quality and sun exposure impact your health. Why spending time in nature can reduce inflammation. How our relationships influence our brain health. Why social engagement is critical for the health of elderly populations. How oxytocin affects immune function. The minimum number of steps you should get in a day. How walking can reduce risk of multiple diseases. The connection between testosterone and steps per day. How to reduce your intake of one of the most toxic substances in our food supply. The details of how vegetable oil is processed. Four main benefits of building muscle. The link between resistance training and brain plasticity. How often you should weight train to improve your long-term memory. Why muscle is the key to improving metabolic health. Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Organifi.com/smarterkit -- Get a free copy of my cookbook when you buy the kit! Eat Smarter Family Cookbook Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud   Thanks to our Sponsors! This episode is Brought to you by Four Sigmatic. Give yourself permission this year, proactively spend more time with the people that you care about, and again, this could be a date night, this could be, family get togethers, this could be, getting together with a friend to exercise or go for a walk, this could be scheduling lunch or dinners together, this could be making time for a cup of coffee, whatever the case might be. Whatever the case might be. And a little funny story, and I've never shared this before, I've never gotten a cup of coffee with someone, like out there in the streets, there are all these cool coffee shops. I've never done it. I've never done it. Alright, I just haven't. I didn't even drink coffee most of my adulthood, and this was until a few years ago when my wife, I was utilizing these dual extracted medicinal mushrooms from Four Sigmatic in making teas, but they were sending coffee as well, and my wife was just like... It was... She loved it. It was just her highlight of her morning, and I was just like, what is it? Because the last time I had tasted coffee, I was a kid, and I was with my grandmother and I'm wondering, why is this lady always drinking this? Whatever this is, and I drank it, I took a sip and I was like, I literally... The thought that crossed my mind when I sipped that coffee when I was probably seven years old, is that something is wrong with my grandmother. There's something wrong with her. How in the w