The 21 Day Tiny Habit Weight Loss Challenge. You in?

Most of the health advice on the planet is absolute crap, and it doesn’t matter whether it came from an M.D., a PhD, or some dude living in his parents’ basement.

The advice is awful because it swings the pendulum too far in one direction – remove carbs, go low fat, eat more cardboard, avoid virtually anything that tastes good.

What would happen, instead, if you had people pick just a few tiny habits, do them daily, and then commit over a long period of time?

Well that’s exactly what some of my most successful Modern Health Monk students have done.

And to make it easier, today I’m introducing a brand new, 100% free challenge – the 21 day tiny habit challenge.

Each day, we just pick one tiny habit, track it, then commit to sticking to it.

Quick heads up: as we go through this challenge, I’ll update and post each video here, so you only have to check back in one spot.

Introducing: The 21 Day Tiny Habit Challenge

So.

Are you up for it?

If you are, comment below, and say “In!”

-Alex

Day 1 Habit #1: Swap Your Carbs

https://youtu.be/iOUFlVwJfOY

Here’s tiny habit #1:

• Swap your “refined” carbs for “whole” ones – see the video for examples
• This virtually gives you a multivitamin – up to 20x the nutrients in some cases
• And if you really want to accelerate weight loss (or have a G.I. issue), try removing them entirely for the challenge

Day 2 Habit #2: Do The 30g Rule

https://youtu.be/_niAG8dkItc

Here’s tiny habit #2:

• Follow the “Italian Man” rule and have 30g of protein with each meal
• See the video for how much “30g” is
• Vegetarian or vegan options are totally fine, do what works best for you

Day 3 Habit #3: Figure Out Your Eating Type

Here’s tiny habit #3:

• Figure out your eating type
• Figure out your eating type weakness
• Create one little habit to offset your eating type weakness

Day 4 Habit #4: The Liquid Calorie Swap

https://youtu.be/YpHTx_9KZRQ

Here’s tiny habit #4:

• Try swapping certain liquid calories, for “lesser evil” ones
• Follow the “3 step rule” instead of the “1 step”

Day 5 Habit #5: The Lazy Smoothie

Here’s tiny habit #5:

• Make the lazy morning smoothie
• Try juicing if there’s too much resistance to cooking food
• See sample recipes above

Day 6 Habit #6: The Habit Pyramid

Here’s tiny habit #6:

• Do the habit pyramid exercise
• Remember you can predict where you’ll be a year from now- no surprises, it’s about habits
• If you don’t like your trajectory, change it by using this exercise

Day 7 Habit #7: The Cheat Sheet Technique

https://youtu.be/Ik8y1_b0MbQ

Here’s tiny habit #7:

• Do the cheat exercise
• Come up with 3 potential emails
• Get evernote and log them there

Day 8 Habit #8: Food Trending

Here’s tiny habit #8:

• Do the food trending exercise
• Figure out your top #1 situation where you get cravings
• Come up with one tiny habit to offset that (see video for more details)

Day 9 Habit #9: The World’s Fastest Cook

https://youtu.be/ra8CSdHB-8o

Here’s tiny habit #9:

• Pick your core meals
• Set aside on your calendar, every sunday, for 30 minutes
• Prep those core meals (4 core meals) in bulk, which will account for the first 3 days of each week for the entire month

Day 10 Habit #10: Your One Thing

https://youtu.be/wDKdZ5uk-z0

Here’s tiny habit #10:

• Pick one core habit you are going to commit to
• Do the nightly review to track it daily
• Comment below what that specific habit is going to be

Day 11 Habit #11: How Food Companies Hook You

https://youtu.be/pfAzxHTRpYo

Here’s tiny habit #11:

• Review the craving cycle
• Figure out the #1 source of your “addiction” (see the video to get what I mean)
• Write out 1 habit to help you fix your own craving cycle

Day 12 Habit #12: One Food to Try Avoiding To Feel Great

Here’s tiny habit #12:

• Try removing this food for 10 days to see if you feel better
• Put together a list of 2-3 things you can use to replace it
• Track your results, then determine if you want to keep going removing it

Day 13 Habit #13: The Supermarket Skim & Processed Poisons

https://youtu.be/ZYn8EdA4fA8

Here’s tiny habit #13:

• Figure out your #1 source of processed foods
• Put together a list of 2-3 things you can use to replace the processed junk (new brands, or entire food groups)
• Do the supermarket skim technique

Day 14 Habit #14: The Ipad Portion Control Technique

Here’s tiny habit #14:

• Follow the ipad technique for portioning out your proteins, carbs and fats
• Use an “iPhone” worth of protein (veggie sources are fine, too)
• Use 1/2 for plants
• Use one handful, or the “speckled” colors above for your carbs

Day 15 Habit #15: The Habit Event Principle To Get Habits to Stick

Here’s tiny habit #15:

• Always link your habits to events (like a meal for example)
• Don’t link habits to random times of the day
• Pick a sample habit you are working on, and link it to one of the following: waking up, going to sleep, breakfast or dinner

Day 16 Habit #16: The Cheat Sheet Meal 3 x 3 Technique

Here’s tiny habit #16:

• Let yourself cheat, but cheat “smart”
• Pick three of your favorite restaurants, and pick three meals at each restaurant you know are relatively healthy (this is your 3 x 3)
• Put these into an evernote document so that you are never confused about what to eat (if you are eating out or “cheating”)

Day 17 Habit #17: The Insane Calorie Experiment (What; Not How Much)

Here’s tiny habit #17:

• Go watch the food experiment I did at home
• Focus on the “what; not how much” principle
• Start picking one of your meals throughout the day and begin executing on this

Day 18 Habit #18: The Happiness Diet

https://youtu.be/jjQzzAuMs9s

Here’s tiny habit #18:

• Your diet can potentially help you get happier
• We talked a couple dietary habits that differ in the happiest vs. depressed people
• We went into detail on some nutrient + micronutrient deficiencies present in unhappy people
• Add in one of the “happiness” food groups we talked about here

Day 19 Habit #19: The 4PC Fitness Workout

https://youtu.be/JMMLaXpZWfo

Here’s tiny habit #19:

• I introduced you to the concept of “normal” workouts versus 4PC workouts
• Follow this demo 4-part cycle, 20 minutes, 3x a week

Day 20 Habit #20: The Power of 1% Better

Here’s tiny habit #20:

• We talk about the concept of just getting 1% better, rather than investing massive effort and discipline
• I showed you the “1% better exercise” to figure out how you could actually apply that
• Your action step: write out your 1%  better habits, compared to not only the people around you, but also to yourself

Day 21 Habit #21: You Are Awesome – Don’t Quit

Here’s tiny habit #21:

• Anyone who has ever done anything great before has failed, often many times
• Just don’t quit.

The Winners Announcement

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Have You Read My New Book Yet?

Read more about this in my book Master The Day. You’ll learn the nine daily success habits I learned interviewing people that lost 100+ pounds and kept it off in a healthy way – by changing their habits. Plus, you’ll get a free $100 video course if you show me your receipt.