Hi Reader,

Apologies for having to roll 2 weeks into 1 with The Weekly Habit. But after talking about my special place on the podcast with special guest Jessie in The Feel Good episode; the Universe responded and manifested my dream with a serendipitous opportunity to visit Tresco, on The Isles of Scilly.

Always look for signs...they're everywhere that what we need will be provided :)

But as a way of making up for missing a week I have this 2:1 Health Habits bonanza for you. In this week's Weekly Habit we are tucking into the Cornerstone Habits of Dietary Cravings & a Balanced Gut-Brain and a Top 10 of Brain Health Habits.

So buckle up, then save, print or share this content because it really holds the Top Habits For Us All To Having a Happy & Healthy Life...Let's begin!

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Part 1. Health Habits 101 - A Balanced Diet & Body'

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Clare George

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1st - Listen in to the podcast Episode 'Cut The Craving' 3 Coaching Approaches to Cutting Your Sugar Crush, Curbing your Cravings & Creating Balance for your eating habits and gut health.

The episode gives you some hard core habit hacks to help you crack the issue of sugar craving, sugar addiction and raised blood glucose levels.

Come inside and hear some of the coaching I use to help 1000+ people lessen the sugar craving grip in their diets and lower their blood sugar..

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Clare George

Want To Get Coached on This? - Listen in at 18.00 minutes to hear how to:

• Focus On Your Little Wins (Reading this, Listening to the podcast & making 1 small change at a time)
• Focus On What You Are Doing (Keep Trying to Give Your Attention, App Track or Keep a Diary & Make a Change)
• Focus on How Every Thought, Intention or Action Is A Vote for Your Health (Following Your North Star of Eating Less Sugar, Having Fewer Cravings and Creating Better Gut Balance)

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3 Coaching Approaches:

1st Breakfast Is Your 1st Domino - Eating a Low Carb - Low Glucose Breakfast within an Hour of getting up will help you Balance your Cravings all day. Especially If you focus your breakfast around The Big 3: Protein, Fibre, Healthy Fats

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2nd Being A Good Host - Cutting Sugar means a less acidic gut microbiome which means Better Balance of Gut Bacteria and that helps curb sugar cravings in your brain.

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3rd Your Behavioural Cues - Triggers & Cues to Habit Loops are all around you with your senses of smell, touch, sight, hearing and your memories of past experiences. Build Attention-Awareness on the Why? Respect for why you have cravings and imbalance in the 1st place.

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Clare George

To hear more description, explanation & examples listen in to the 'Cut Your Cravings' Episode.

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'I Don’t Want Diabetes’ – Best & Easy Habits to Cut Sugar

The blog post article focused in on the Health Habit Actions of How to go about cutting sugar & cravings from your diet so that you can have a balanced and healthy gut.

Link to the Blog Article 'I Don't Want Diabetes'.​

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Top 10 Habits For Cutting Sugar Cravings From Your Day

1. Mindful Eating
2. Optimise Gut Health: Pro/Pre Biotics, Fibre, Plants
3. Reading Labels - 100g Column for <5g Sugars
4. Activity After Eating - 10-15 min walk or movement
5. Meal Planning - A Lower Carb/Sugar Strategy
6. Sugar Swaps - From Higher to Lower is Great!
7. Support & Accountability Partners (this really works)
8. Stress Management & Relaxation (Less Emotional Eating)
9. Regular Eating & Balanced Energy Patterns
10. Gradual Withdrawal & Reduction Little, Little...Often, Often is the way to change your eating over time.

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In reality your sugar habit is actually a ‘System of Habits’ around the subject of sugar and blood glucose. So to take it down, the best thing is to treat it like a beast and ‘give it a few sticks as you try to get it controlled’.

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Every thought, action, step, is progress in your journey. But before you feel overwhelmed by this longer timeline, vision yourself 10 years from now. I’ll be 62 years old and if I can tame just this one habit: my ageing, inflammation, health is likely to be in the top 10% of the population. So it’s big effort – but a bigger big win!

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PART 2 Health Habits 101 - Your Brain Health Is Your Experience of Life

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​Here is a BIG BRAIN MAKEOVER of an Episode:

This podcast episode 'Supercharge Your Brain Health' is all about the top Health Habits to help you have the Best Brain no matter your age.​
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The episode talks of how Gut Health & Brain Health are twinned together in your core Health & Wellbeing party.

In my coaching I've discovered that many of you likely know quite a bit about Diets, your Gut & Nutrition but likely not paid the same amount of time and attention and so tend to know less about your Brain Health Habits.

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Listen in to the episode for more about these 3 key areas of Brain Health Habits:

• Activity & Exercise Habits
• Breath & Oxygen Habits
• Attention & Focus Habits

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The Health Habits Coach Guide To Top 10 Habits For Better Brain Health:

The podcast episode then covers a top 10 of Health Habits to help you put some action into your day that will improve your brain health today and help protect your future brain from disease and sub-optimal function.

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1. Be Physically Active - Get Active, Raise Your Heart Rate & Get Up Off Your Bum. Synergy of Less Sitting = More Doing. Read the Blog Post 'Wake Up Sleepy Bear' for great Habits & examples for getting from zero to 1 with exercise.

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Clare George

2. Eat A Brain Healthy Diet – Check out The Blog Post 'Food Creates Mood' for habits and examples.

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3. Stay Hydrated – Check out the Blog 'Water Is Life - Hydration Habits' for habits & examples.

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4. Get Adequate Sleep – Improve Your Sleep Hygiene with a bedtime routine & ritual that supports better sleep. See blog post on 'Restful Nights' for habits & examples.

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5. Manage Stress : Increase Relaxation – Spend your key resources wisely (energy, time, money) and better boundaries around them so your Resources are in Balance with your Demands. Read the Blog article 'Rest & Rejuvenation' for 8 types of rest habits to target the specific rest you need to bust that stress.

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Tony Robbins

6. Be Socially Active - Get Connected and Engaged with others. Friends, Family, Neighbours and New Folks. Check out your local community centre, gym, groups. Create purpose, action and positivity by volunteering. Or choose a hobby, find your tribe and go have some fun!

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7. Be a Lifelong Learner & Stimulate Neurons – Stay Curious, take on new challenges, do some daily problem solving. Not sure where to start? Ponder this prompt: 'I don't Know - What I don't know'... Think about what you would like to know? Go seek an answer to an unanswered question in your life.

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8. Limit Alcohol - Drinking alcohol is a habit that sadly kills your brain cells, creates big inflammatory responses, spikes your blood sugar among other problems for key brain & body health. So as Habits go, reducing how often you drink (not just amount) could offer you bang for buck from 1 change.

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9. Protect Your Head - We may think about contact sports, cycling, skiing etc but do you realise that a big number of people in midlife & older are more likely to trip, fall and bang their head which can quite easily incur brain injury (not just the body). Falls & Head injury in your home, paying attention to trip hazards are very real Health Habits.

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10. Meditation & Mindfulness - Want to have 2 free & available habits to bookend your Brain Health? Then meditation & mindfulness have been clinically proven to regenerate brain cells in the positive areas of brain health.

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Want to keep Brain Health Habits simple? Then focus efforts on 1. & 10.: exercise & meditation habits will quickly transform your health, life & happiness. Go On, try them out for 21 Days - I DARE YOU!

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Synthesize Part 1 and Part 2 for All Round Health

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Part 1 is all about Dietary Balance, cutting cravings, and creating Healthy Eating for a Healthy Gut. Part 2 is all about increasing Oxygen and Balancing Brain Resources and demands for a Happy & Healthy Brain.

If less sugar and greater fibre & variety of plants is the Diet North Star then getting more Oxygen and blood flow into your brain is the Brain Health North Star. Between Variety of Plants (& no Processed Foods) and Oxygen your lifestyle health 101 is essentially sorted.

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The Humpty Dumpty HEALTH HABITS Hat Trick of 3 North Stars To Aim For Each Day:

1. Eat More Plants
2. Eat Less Processed
3. Get More Oxygen to your Brain & Body (Spend it Wisely)

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Together these 3 Health Habits 101 will put your mind, body & spirit back together again:

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I hope you feel like it’s clear…clear Diet Habits…clear brain habits…clear strategy

and you are ready to begin building your Health Habits 101

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Did You Find This Newsletter Useful?

To share The Weekly Habit with other people's health that you care about - copy the sign up link below and show & tell to all those you care about:

​https://the-health-habits-coach.ck.page/signup​

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But Before You Go...

Do you ever feel like you need to get onto the 2nd Step?

Coming soon is The HEALTH HABITS Coach membership community with all the tools, support, guidance you need to level up your Health Ambition.

I Know What Is Needed to Develop Holistic Health and I bring this to you in bite-sized chunks.

The membership gets personal and maps your individual health landscape - your strengths, your weaknesses, across the 4 dimensions of health: Physical - Mental - Social - Spiritual Health.

Clare guides you through this process so it feels Simple & Easy.

This amazing monthly membership will help you identify what is creating barriers to better health for you? The influences on your wellbeing - from your work, your family, your fitness, your friends, your money, your diet, your relationships, your environment, amongst others.

Learn How to Build a Road Map for Your Habits so they are targeted and effective in helping you achieve Big Improvements in Your Health & Wellbeing.

Personalised & Targeted Health Coaching Just For You...

Become part of a community that has access to monthly health coaching from Clare, with all you need from the monthly Masterclass, Workbook, Live! Q&A's and so much more to ensure YOUR HEALTH HABIT SUCCESS!

You will enjoy the support from others in the community, The Health Habits Coach App to help track the data and get you implementing & DOING SOMETHING DIFFERENT. Ultimately changing your health, your life through adopting new lifestyle habits.

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Set Your Health Intentions ...Your Actions will follow...

If YOU'RE READY TO Get Into ACTION...

YOU CAN START TODAY...

Consider how you make daily decisions for or against your health.

Your Health is a compounding process...the accumulation of the good...the bad...and the ugly...of your daily habits.

Is this something you want to level up - to take action to help shape your future health?

​Click Here and Sign Up to The Waitlist​

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The Health Habits Coach Membership is exactly what you need to start a targeted health habit around your specific goal, to keep it going - BUT also to MAXIMISE all your efforts so You 10X Your HEALTH... TRANSFORM your wellbeing and experience a LIFE you will LOVE...

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Click THIS LINK to Sign Up to The Health Habits Coach Membership and Find Out More...

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Thanks so much for being in this amazing community. I hope you enjoyed this week's edition of The Weekly Habit :)

Until next week...I hope you STAY REALLY HEALTHY!!

Clare x

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