Taking care of yourself can feel like one more item on an already endless to-do list. When you’re swamped with meetings, caregiving for family members, travel, and other demands, your wellbeing can easily fall by the wayside. But here’s the good news: Healthy lifestyle routines don’t have to depend on perfect conditions.
That’s where a “micro habit” comes in. It’s a simple concept: When you can’t do everything, do the smallest version of a healthy behavior that keeps the habit going. Think of it as the opposite of all-or-nothing. And rather than adopting a bunch of new habits at once, add them gradually as you build a routine that works with your schedule.
This is especially important when it comes to your metabolic health—how effectively your body uses and stores energy, manages insulin response, maintains muscle, and regulates body weight.
You don’t have to overhaul your lifestyle to support your metabolic health. Here are six simple ways to get started, with tips from Satya Jonnalagadda, PhD, MBA, RDN, vice president of scientific and clinical affairs at TrilivyTM.
Trilivy is a three-phase guided path to optimal metabolic health, powered by Metabolic Synchronization®, their breakthrough science designed to reverse metabolic dysfunction through a targeted reset of the body’s metabolism.*
The approach brings together science-backed plans and products, personalized coaching and community, and the Habits of Health® Transformational System—an evidence-based, proprietary framework for building lasting habits, like those outlined below.
And to make things easy, each one includes a micro habit—one small but powerful move you can make on even the busiest days. There is no reason not to start now.
1. Start with protein, then balance your plate.
According to scientific evidence, high-quality protein supports muscle and can help you feel fuller after eating. And because muscle helps regulate insulin and blood glucose response, maintaining it is an important part of metabolic health. Fortunately, prioritizing protein doesn’t have to turn every meal into a project. “One of the biggest misconceptions is that healthy eating has to be complicated,” Jonnalagadda says.
Don’t stop with protein, she says. Make sure you’re getting key nutrients from other food groups as well. “Rather than focusing on counting every calorie or weighing every ingredient, I encourage people to follow a structured approach that prioritizes the right balance of high-quality protein, fiber-rich vegetables, healthy fats, and the right type of nutrient-dense carbohydrates to nourish your body and support metabolic health,” Jonnalagadda says. The Trilivy Reset Fuelings make achieving this balance easier.
YOUR MICRO HABIT:
Take the guesswork out of one meal at a time. On Trilivy’s Reset Plan, clients incorporate one Lean & Green meal alongside five Trilivy Fuelings each day. Keep your Lean & Green meal simple by starting with lean protein and pairing it with non-starchy vegetables and healthy fats. As clients progress through the Trilivy phases, they gradually transition to incorporating more whole foods
2. Make hydration automatic.
Skipping water is easy to do, especially on busy days. But staying hydrated helps your body’s metabolic processes work properly. Everyone’s hydration needs are different, so rather than focusing on a specific number, make a habit of drinking healthy fluids (not alcohol or soda) consistently throughout the day and paying attention to your body’s cues to help ensure you’re staying properly hydrated.
YOUR MICRO HABIT:
Keep a filled water bottle within reach throughout the day—on your desk at work or on the kitchen counter at home. Every time you see it, take a sip. The ounces will add up quickly.
3. Accumulate movement throughout the day.
Don’t have time to hit the gym? You don’t need to complete a workout to boost your health. “Movement doesn’t have to happen all at once to make a meaningful impact,” Jonnalagadda says. “Even short bursts of activity throughout the day can support overall health, help maintain muscle, and contribute to an active metabolism.”
Adults who have been cleared by their medical health care providers should aim for at least 150 minutes of moderate-intensity physical activity a week. You can accumulate those minutes by using the stairs instead of the elevator or stepping outside for a walk between meetings. Or, incorporate shorter “exercise snacks”—brief bouts (somewhere around 60 seconds) of heart-rate-boosting activity, like calisthenics or climbing stairs. Both approaches make it easier to fit movement into a packed schedule.
YOUR MICRO HABIT:
Choose one time of day to insert a short movement break. For example, take a walk on your lunch break or after dinner, opt for the stairs instead of the elevator, or do a combination of squats, pushups, jumping jacks, or planks for one minute while you’re waiting for water to boil.
4. Protect your sleep.
Bedtime has a way of creeping later when life gets hectic. But if you change one thing about your sleep routine, start by making your schedule more consistent. “Going to bed and waking up at roughly the same time each day helps support your body’s natural rhythms, which play an important role in metabolic health and vitality,” Jonnalagadda says.
Most adults should aim for seven to nine hours of sleep a night. Make those hours more inviting with comfortable sheets and pillows and a cool, dark, quiet room; an eye mask or earplugs can help, too.
YOUR MICRO HABIT:
Set a nightly reminder for 30 minutes before your target bedtime. When it goes off, put away your devices and start winding down. If you want something to read, reach for a book or magazine instead of a screen.
5. Manage your stress.
Stress happens. But when it sticks around, elevated cortisol levels can raise blood sugar—one reason managing stress matters to metabolic health. “Even brief moments to pause, breathe, or reset can help interrupt the cycle of chronic stress,” Jonnalagadda says.
What’s more: Stress management is an important component of supporting your healthspan—the number of years a person lives in good health, free from chronic disease, pain, or major physical and mental disability. While lifespan measures the total time from birth to death, healthspan focuses on the quality of those years and active, independent functioning.
YOUR MICRO HABIT:
Try tactical breathing (also called box breathing), a technique used by military and law-enforcement personnel in stressful situations. Slowly inhale through your nose for a count of four. Then hold for four, exhale through your mouth for four, and hold again for four. Repeat the cycle for up to two minutes. “While two minutes won’t eliminate stress entirely, small practices repeated consistently can become meaningful healthy habits over time,” Jonnalagadda says.
6. Create accountability before you need it.
The right support can make it easier to stay on track with healthy habits. “Human connection is one of the most powerful drivers of lasting behavior change,” Jonnalagadda says. “Research has consistently shown that people are more likely to achieve and maintain healthy lifestyle changes when they have encouragement, accountability, and someone to help them navigate challenges. That’s why personalized coaching is such an important part of the Trilivy system.”
In a clinical study, participants following the Trilivy Reset 5&1 Plan with support from a Trilivy coach lost up to 10 times more weight and 17 times more fat** than those who tried to lose weight on their own.
YOUR MICRO HABIT:
If you’re looking for greater structure and personalized accountability, start by visiting trilivyhealth.com to explore comprehensive plans and coaching.
Whichever change you start with, remember that a sustainable routine isn’t one that never gets interrupted—it’s one you can return to.
*In a clinical study, individuals on the Reset 5 & 1 Plan experienced a reduction of 14% visceral fat and 98% of lean mass was retained at 16 weeks.
**Those on the Trilivy Reset 5&1 Plan with support of a Trilivy coach successfully lost 10x more weight and 17x more fat than those who tried to lose weight on their own. Arterburn LM, Coleman CD, Kiel J, et al. Randomized controlled trial assessing two commercial weight loss programs in adults with overweight or obesity. Obes Sci Pract. Feb 2019;5(1):3-14. doi:10.1002/osp4.312.
Always consult a healthcare professional before making major nutrition or exercise changes, particularly if you have an existing health condition.
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