Latest / Inspirations for Your Life / Tiny daily health upgrades you can actually stick with. (S5) S2:E4

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Tiny daily health upgrades you can actually stick with. (S5) S2:E4 · Inspirations for Your Life

0:25
Hey guys, good evening.
0:27
It is John C.
0:27
Morley here, Serial Entrepreneur.
0:30
Great to be with you on Inspirations for
0:32
Your Life.
0:34
Happy New Year if you're just joining me
0:36
for the first time this year, 2026.
0:38
I do want to wish you a very
0:39
happy, healthy, and a prosperous one.
0:41
If you're coming for the first time, whether
0:43
this year or any time, I want to
0:45
say thank you and welcome.
0:46
If you're coming back, whether you've been here
0:48
last year or any other year and you're
0:50
coming back to join us, welcome back.
0:52
Thank you so very much.
0:54
And guys, I want to share this brief
0:56
nugget with you and that is, if you
0:57
fail to plan, you have planned to fail.
1:02
If you fail to plan, you plan to
1:04
fail.
1:04
If you fail to plan, you plan to
1:07
fail.
1:07
So make sure that you definitely plan and
1:10
set your goals.
1:12
Alright guys, don't forget to check out BelieveMeAchieve
1:14
.com for more of my amazing, inspiring creations.
1:18
I am traveling tomorrow, so we'll be back
1:21
at one of my home bases tomorrow.
1:23
But it's been great these several weeks, being
1:27
away, celebrating the holidays with friends and family,
1:31
and also being able to keep the content
1:33
rolling for you guys, which is really important
1:35
to me.
1:36
Alright guys, don't forget to check out BelieveMeAchieve
1:39
.com for more of my amazing, inspiring creations,
1:41
short form, long form, real, so much more
1:43
articles, all at BelieveMeAchieve.com.
1:46
So without further ado guys, let's go ahead
1:48
and kick this show off.
1:50
Alright guys, Inspirations for Your Life is your
1:53
daily motivational show, where myself, John C.
1:57
Morley, that is a serial entrepreneur, engineer, marketing
2:01
specialist, video producer, podcast host, I'm also a
2:04
coach, and yes, I'm a graduate student, and
2:07
of course, I'm a passionate, lifelong learner.
2:11
And it is my privilege and pleasure to
2:13
be with you guys each and every time
2:15
I stream.
2:16
And my goal is to help you upgrade
2:18
your life with tiny, practical steps you can
2:22
actually stick with.
2:24
In this episode, I'm going to dive into
2:27
body energy and health, showing how small daily
2:32
choices around, well, movement, sleep, hydration, and boundaries
2:36
can literally transform how you feel in your
2:40
first home, your body.
2:43
And that's important to understand.
2:44
So, let's get right into your 30 points
2:47
that are going to make this possible.
2:48
You ready guys?
2:49
Alright.
2:51
Number one, your body is your first home.
2:56
And by home, I'm not meaning a place
3:00
you live, I'm meaning a place that you
3:04
exist in.
3:06
So, how do you care for it?
3:09
Well, one thing is being kind to it,
3:13
compassionate, showing it self-love.
3:16
I think that's a very important thing, and
3:19
when we can understand what self-love is,
3:22
then I think we can really get the
3:24
idea to, you know, what happens, why things
3:27
go a certain way, and maybe why they
3:30
don't.
3:30
But most of the things actually don't happen.
3:34
And you know why?
3:35
Because we don't treat ourselves with the love
3:37
and respect that we deserve.
3:41
Maybe it's because of outside reasons, maybe it's
3:47
because of some spur of the moment, maybe
3:49
we're tired, there are lots of reasons.
3:55
But it's important to show our body love
3:58
and compassion every single day.
4:01
And you know, when we do this, we're
4:03
going to find that other people in our
4:04
world are actually going to do the same
4:06
thing for us.
4:07
But we have to first show up for
4:09
ourselves.
4:10
Alright, that's important.
4:12
Number two, micro goals.
4:15
One more glass of water than yesterday.
4:19
So, you know, maybe you're trying to figure
4:21
out how to cross the Nile.
4:23
I'm being facetious, okay?
4:24
But seriously, you don't cross the river or,
4:29
you know, make that monumentous goal overnight.
4:32
You just don't.
4:33
You make it in strides, okay?
4:38
And when we can understand that the strides,
4:42
that the components, okay, small tasks, micro tasks
4:49
of our life are the ones that allow
4:54
us to be sustainable and allow us to
4:56
see the big, big victories down the road.
4:58
That's important, guys.
4:59
I know that's hard to understand, but it's
5:01
really important.
5:02
Number three, guys, stand up and stretch for
5:05
60 seconds.
5:07
That counts.
5:08
Yeah, stand up and stretch for 60 seconds.
5:10
You might say, John, I don't have the
5:11
time.
5:12
You know, I've heard this from so many
5:14
people for so many years, and people I've
5:17
coached, new clients, existing clients.
5:21
John, I don't have time to take a
5:24
breath.
5:24
I don't have time to stretch.
5:27
Well, you're exactly the people that can't afford
5:31
not to stretch, that can't afford not to
5:33
take the deep breath.
5:34
Remember how we do this?
5:35
Let's do it together now.
5:36
We're going to do a four, two, six.
5:38
So we're going to inhale for four, hold
5:42
it for two, exhale for six.
5:47
Let's do it again.
5:48
Inhale for four, hold it for two, exhale
5:52
for six.
5:55
One more time.
5:57
Inhale for four, hold it for two, exhale
6:02
for six.
6:05
Now, don't you feel better after that?
6:06
I'm sure you do.
6:07
All right, guys.
6:08
So I want to encourage you to swap
6:10
one processed snack for something that grew from
6:14
the ground.
6:14
Can you do that?
6:15
Maybe you're going to get rid of cheese,
6:17
you know, pops or something like that, or
6:21
processed cheese, and go with some fruit, some
6:26
vegetables.
6:28
That'd be a good thing you could do.
6:30
And that would be one thing, ladies and
6:31
gentlemen, that I think would get you to
6:33
feel better.
6:33
So when we know what it is we
6:36
do and why we do things, that makes
6:39
a very, very big change in our lives
6:42
and other people's lives.
6:43
I think that's an important thing that most
6:47
people miss, is that we have to be
6:49
aware of that.
6:51
We have to be aware of what's going
6:53
on, as I said, in our lives.
6:56
And so these are very, very important things
7:00
to understand.
7:01
I mean, very important things.
7:04
I'm not talking about things that are just
7:06
today or just tomorrow.
7:08
I'm talking about stuff that we need to
7:11
be focused on, well, our entire life.
7:16
So another one I want to explain to
7:18
you guys, and I think it's a really,
7:19
really important one, and that is sleep.
7:23
So sleep is a strategy.
7:25
It's not a luxury.
7:27
Number six, ask what would make my body
7:31
sigh with relief right now.
7:35
Is it taking a nap?
7:37
Is it taking a breath?
7:39
Is it stretching for a few moments?
7:43
Is it drinking some water?
7:45
Is it holding our pet?
7:49
What is it?
7:50
Is it journaling?
7:53
What is it that's going to make you
7:55
feel good?
7:55
Number seven, guys, you don't need a gym
7:59
membership to take a five-minute walk.
8:02
No.
8:04
You don't even need a gym membership to
8:06
go get some simple weights and do three
8:10
sets of something every day.
8:12
Maybe you do some leg exercises one day.
8:14
You do some arm exercise another day.
8:16
It can be very simple.
8:18
And this progression will get you to focus
8:22
and be even better, all right?
8:25
Number eight, guys, your energy is telling you
8:29
the truth about your lifestyle, right, your lifestyle.
8:35
And I think sometimes people, when we hear
8:38
lifestyle, we get, again, all discombobulated.
8:43
And again, this happens because of maybe things
8:46
in our past, things that happened in the
8:49
past.
8:49
And so when we can understand these kind
8:53
of things, it can help us move forward,
8:56
right?
8:56
It can help us move forward.
8:58
And so, you know, I think a lot
9:01
of this is stuff we need to understand
9:03
from our very core.
9:05
Let's jump into number nine, shall we?
9:07
All right, number nine is this.
9:09
Move to change your mood, not your clothing
9:14
size.
9:15
I know we often want to change clothing
9:18
sizes so we feel better.
9:20
But the truth of the matter is when
9:22
we change our mood, we actually feel better.
9:27
We feel better about what's going on.
9:30
And these are important things that many people
9:33
don't understand.
9:35
They don't understand what is going on.
9:38
And these things in our life can impact
9:41
us every single day, all right?
9:45
That's important to know.
9:47
Number 10, guys, number 10 is very, very
9:50
important.
9:51
That is a three-minute breathing break.
9:54
We just did a three-minute breathing break.
9:57
We did a little short one.
9:59
And I think this is important so we
10:01
can rescue our morning, maybe rescue our afternoon.
10:05
These are important things for everyone to understand.
10:09
Now, they might sound hard, but they're not.
10:14
They're getting used to something that's a little
10:16
bit different, right?
10:17
And we've said success doesn't lie in comfort.
10:21
Success lies where we have some challenges, where
10:25
we have to feel a little bit uncomfortable.
10:28
That's where the success starts.
10:30
Number 11, guys, caffeine can't fix a life
10:34
that needs boundaries.
10:38
Many years ago, I think it was probably
10:40
25 years ago, I made the decision I
10:42
always liked tea.
10:43
But I made the decision, why do I
10:44
need tea that has caffeine?
10:46
Why don't I do decaf tea?
10:47
Now, even though decaf tea isn't 100%
10:50
decaf, maybe it's got 0.1% or
10:54
1% or 2%, it's still better than
10:56
drinking caffeinated tea, right?
10:57
So that's an important thing to know.
10:59
Number 12, guys, your posture is a silent
11:03
story.
11:04
What is it saying right now?
11:06
You know, are you up with your back?
11:10
Are you slouching?
11:11
What is your posture saying about you?
11:16
It could tell us a lot.
11:18
It really can.
11:19
Number 13, guys, health is built in tiny
11:23
choices, repeated.
11:26
Not the giant overhauls, guys, not those.
11:29
Number 14, pick one meal today or tomorrow
11:32
to eat slower on purpose.
11:36
This reminds me back to a time when
11:39
my grandfather was alive.
11:41
And many of you have heard this story
11:43
before.
11:44
My grandfather on my dad's side, his father
11:49
actually passed away when I was only in,
11:52
like, second or third grade on Thanksgiving Eve.
11:56
Now, not to rehash the whole story, but
11:58
he died of cancer of the lungs.
12:02
I think it was the larynx or something.
12:05
And I was only in second or third
12:06
grade.
12:08
You're probably wondering, well, how did this happen?
12:10
Before I was born, he was smoking several
12:13
packs of cigarettes a day.
12:15
When he heard I was going to be
12:17
born, he decided he was going to kick
12:19
the habit because he didn't want to be
12:20
smoking around me because that would be bad.
12:23
But unfortunately, Grandpa had already sealed his fate
12:28
by damaging his larynx and causing cancer.
12:34
This is one of the reasons, ladies and
12:35
gentlemen, I am so adverse to any drugs,
12:39
any smoking, even vaping.
12:43
I saw firsthand what it did to my
12:46
grandfather.
12:48
My other grandfather smoked too, but not as
12:52
much.
12:52
And he stopped quite a few years, I
12:57
think, before I was born.
13:02
And when I say this to you guys,
13:07
when somebody loses a loved one to cancer
13:10
of the larynx or something like that, does
13:14
it make you angry?
13:16
No.
13:18
It makes you sad.
13:22
Now, my grandfather would probably have passed maybe
13:26
five or ten years back from now, but
13:29
I would have had him for several more
13:30
years.
13:31
So I was born, okay?
13:34
And just to think about this, does anybody
13:37
know?
13:37
We can check with Google or whatever.
13:39
You guys don't know this, but let's see.
13:42
We can just check with Google.
13:43
I'm trying to remember what my age was,
13:45
but let's see.
13:46
We'll just use a Google here.
13:48
How old is a third grader?
13:56
Let's go there.
13:59
So I was just under ten years old.
14:01
I was eight to nine years old.
14:04
And you're just starting to process things, right?
14:07
You're still a kid.
14:10
It was a hard time.
14:13
Number 15, guys, turn one scroll break into
14:18
a stretch break.
14:20
Could you do that tomorrow?
14:21
Instead of scrolling, could you go and stretch?
14:27
Be healthy for you.
14:30
Number 16, you don't have to earn rest
14:33
by suffering first.
14:35
Many people I know feel they don't deserve
14:39
a rest unless they've suffered.
14:43
Like, what gives?
14:44
What's it all about?
14:49
You don't need to suffer.
14:51
You don't need to be a martyr.
14:53
You can rest any time you want.
14:56
In other countries, you know, it's actually considered
14:58
something positive when employees decide to take a
15:05
nap break on their work time.
15:10
They don't have to clock out for it.
15:13
It's kind of cool.
15:15
Number 17, guys, check in.
15:18
Are you tired or are you unregulated?
15:22
Are you with a certain flow or are
15:26
you just going through the motions?
15:33
Are you living every moment to its fullest?
15:38
Or is every moment draining the life out
15:41
of you?
15:42
Number 18, guys, hydration is the cheapest energy
15:47
upgrade you'll ever get.
15:49
So, enjoy water.
15:51
I know many years ago, I got addicted
15:54
to water.
15:55
That's a good addiction to have.
15:57
I was doing an installation at a client's.
15:59
It was actually a medical office.
16:02
And I had ordered pizza for the guys.
16:05
And the restaurant, for whatever reason, they forgot
16:10
to put soda on the order.
16:12
Okay.
16:14
Pizza comes.
16:16
There's no way to get soda or anything
16:18
back because they closed already.
16:20
We were like the last order.
16:23
And I said, well, they have a water
16:25
fountain.
16:25
He's like, oh, that's going to be terrible.
16:26
I said, well, that's all we have.
16:33
So, we put the water in these cups.
16:38
And nobody really said anything.
16:40
And I was drinking.
16:41
I'm like, wow, this is amazing.
16:43
Now, the staff was like, it's okay.
16:47
I, on the other hand, was like, this
16:49
is amazing.
16:50
This water tastes so great.
16:52
And I got so addicted to reverse osmosis
16:55
water.
16:55
That's a whole other story.
16:56
But I just wanted to share that with
16:57
you.
16:58
Number 19, guys.
17:01
Ask your body this.
17:04
What do you need from me this week?
17:07
And you know what?
17:09
Be quiet and actually listen.
17:14
Actually listen.
17:20
I think that's an input for a lot
17:22
of people to realize.
17:25
Listen.
17:27
If you listen, you'll be able to know
17:29
a lot.
17:30
We have to be silent enough to hear
17:32
that.
17:33
Number 20, guys.
17:35
Schedule your sleep like you schedule your meetings.
17:39
Maybe if you know you're doing so much
17:41
studying, you might need to build a nap
17:44
time in there.
17:45
Maybe you'll say, well, gee, only older people
17:47
take naps.
17:47
Or only young people take, very young people,
17:50
babies take naps.
17:51
No, anybody could take a nap.
17:52
You see, a nap helps us take the
17:55
short-term memory and allow it to be
17:59
a conduit to transfer into the long-term
18:01
memory.
18:03
One way that happens is nutrition.
18:04
The other way that happens is by good,
18:06
high-quality sleep.
18:11
But young people sleep, they think they're cheating.
18:14
No.
18:16
They're giving the body a break.
18:19
I think more of us need to be
18:20
more compassionate and loving to our body.
18:23
Number 21.
18:25
A short walk after meals is a tiny
18:28
gift to your future health.
18:29
I know when I went to Italy, back
18:32
when I was in eighth grade, with my
18:35
cousin and my grandparents on my mom's side,
18:42
we went to a town where one of
18:46
them was born, called Giada Giacicolo, if I'm
18:50
saying that properly.
18:51
It was about a 45- to 60
18:53
-minute ride up this very spiraling mountain.
18:57
Not a place you're going to go fast.
18:59
And they did something very interesting.
19:02
They would close their shops, I think around
19:05
12 or 1 o'clock.
19:07
And everybody would come home, and they'd have
19:12
a big pasta dinner.
19:13
And then around maybe 2 o'clock, like
19:21
their home for an hour or two, they'd
19:24
go back and open their shop for 2
19:25
o'clock.
19:27
They did something else.
19:30
At night, they would do something called a
19:32
pasta giada.
19:34
And what that meant was that you're going
19:36
to go for a walk.
19:37
You should go for a pasta giada after
19:39
you eat something.
19:45
Europeans had a lot of great habits.
19:50
I wish a lot of those would have
19:51
transferred into the American culture.
19:54
It would help some of the people that
19:56
feel like they can't lose weight or feel
19:59
that they never get exercise.
20:02
I think exercise needs to be something we
20:04
do, not because we have to, but because
20:06
we want to.
20:07
Make it a lifestyle.
20:09
Make it fun.
20:13
Number 22, guys.
20:18
Well-being is built in boring, repeatable decisions.
20:26
So you might say, John, what's that going
20:29
to do for me?
20:38
It's going to get you to operate on
20:42
a certain plane.
20:45
And hopefully, once you build some structure.
20:49
Now, exercising is one thing you should have
20:52
on autopilot.
20:52
I've talked to you about many things that
20:53
should not be on autopilot.
20:55
Exercising is something that should be on autopilot.
20:57
It's a good habit to have.
21:01
Very good habit to have.
21:03
Number 23, guys.
21:05
Stop calling basic care pampering.
21:11
It's maintenance.
21:13
So why don't we treat it as what
21:16
it really is?
21:17
Maintenance.
21:17
To keep machines running well, they need to
21:23
be oiled.
21:23
Belts need to be changed.
21:27
Parts need to be updated.
21:29
In our body, we have maintenance.
21:32
We need to have downtime.
21:33
We need to have the right hydration, the
21:36
right nutrition, the right sleep, the right exercise.
21:42
It's important.
21:44
Number 24, guys.
21:46
Honor pain and discomfort as a message, not
21:49
an enemy.
21:52
So, interesting point about this.
21:54
My dad recently was going through, I'm going
21:57
to say quite a bit of excruciating discomfort,
22:00
but really pain.
22:01
Because he was like screaming.
22:06
And finally, today, he agreed with my mom
22:10
to go to the doctor and to get
22:13
x-rays taken.
22:14
Finally.
22:19
And we're still waiting now for them to
22:21
get back.
22:21
But the thing is, that discomfort is a
22:25
wake-up call to say, hey, guys.
22:28
Something's wrong.
22:29
We've got to address this.
22:32
Each day, I just kept watching it.
22:34
It would get worse and worse and worse.
22:36
And nobody would do anything.
22:39
People would say, oh, John, you don't know.
22:41
We've tried, we've tried.
22:42
I'm like, I get you've tried, but it
22:45
hasn't gone anywhere.
22:45
Oh, they don't call us back.
22:47
Well, keep calling them.
22:50
So, I do feel that we can get
22:52
frustrated when things don't roll into the way
22:55
we want, like getting an appointment.
22:56
That doesn't mean we get up and say,
22:58
okay, well, we can't do this because we
23:00
can't get an appointment.
23:00
Keep badgering them.
23:02
Keep calling.
23:05
That's important, guys.
23:09
The little bells that go off are warnings
23:12
to tell you there's something you need to
23:14
take care of.
23:17
It's not for you to go through life
23:19
and pain or extreme discomfort.
23:21
Remember I said discomfort is okay?
23:24
I said discomfort.
23:25
I didn't say pain.
23:27
I want to separate the difference between pain
23:29
and discomfort.
23:30
Discomfort is something that doesn't feel good.
23:34
Like, for example, maybe you've had a wisdom
23:37
tooth taken out, right?
23:38
And although you're not in pain, it feels
23:43
funny, right?
23:44
It's a funny feeling, like not an ache,
23:48
but maybe it's just like maybe a numb
23:51
feeling or maybe it's a sensitive feeling.
23:53
But it's not pain.
23:55
It's just discomfort.
23:58
What my dad is going through right now
23:59
is extreme, not discomfort.
24:01
I'm going to call it pain.
24:03
He's screaming at the top of his lungs.
24:06
So, I'm praying and hoping that these x
24:08
-rays coming back tomorrow will actually do something
24:10
to figure out what's wrong.
24:13
Number 25, set a bedtime alarm, not just
24:16
a wake-up alarm.
24:17
26, your body notices every small kindness and
24:22
things you do.
24:23
And you think, doesn't matter.
24:27
It knows.
24:30
It responds.
24:31
It delivers on how you treat it, how
24:33
compassionate you are to it.
24:36
Number 27, ask, what can I remove that's
24:40
draining my energy today?
24:41
So, I asked myself this question right when
24:47
January 1st hit.
24:48
And I said, I'm going to be protective
24:52
of my time and my energy.
24:53
And as soon as something came along that
24:56
was going to grab it, I was like,
24:59
wait a minute.
25:00
Let me analyze this.
25:03
Let me see what this means to me.
25:06
How is it going to drain my energy?
25:10
How is it going to help me or
25:11
how is it going to hurt me and
25:12
what is it going to do to my
25:14
time?
25:16
And I realized, John, this isn't the right
25:18
move.
25:19
It's going to drain you too much.
25:22
Number 28, guys, you're not lazy.
25:25
You might just be depleted.
25:27
Take a rest.
25:29
There's nothing wrong with resting.
25:30
Number 29, today's minor health win that you
25:35
have can be, guys, as simple as one
25:39
deep intentional breath.
25:40
We went over some breathing before, and I
25:42
think that was pretty good.
25:44
Why don't you make that kind of breathing
25:45
something you do every day?
25:50
Maybe you do it in the morning after
25:53
you take a shower.
25:54
Maybe you do it after lunch.
25:57
Maybe you do it at night.
25:58
Number 30, there was a wise person that
26:00
once said, from Jose Silva, and that was
26:05
Jose Silva, when you practice something once a
26:08
day is good, twice a day is very
26:11
good, and three times a day is excellent.
26:17
That stuck with me.
26:20
Once a day is good, twice a day
26:22
is very good, and three times a day
26:24
is excellent.
26:25
Number 30, your goal is not a perfect
26:28
body.
26:29
It's a supported one.
26:30
One where you can lean into it if
26:35
you need to.
26:36
Not one that's going to support buildings that
26:39
are hundreds of times bigger than you.
26:45
You know, guys, I want to encourage you
26:47
to reach out and learn more and stay
26:51
inspired with me by visiting BelieveMeAchieve.com.
26:56
You can follow my great content, short-form
26:58
content, long-form content, articles, reels, and so
27:02
much more for daily boosts that will help
27:04
people treat their body like the powerful engine
27:08
of their success that they'll be bringing on.
27:15
That's important, guys.
27:18
Very important because I feel that if you
27:21
don't understand this and you keep pushing your
27:25
body and you don't listen to the science,
27:29
we've all been on a run before, right?
27:31
And we get that feeling either in our
27:32
leg or we feel that not great feeling
27:35
in our lungs because we're not used to
27:38
running so much.
27:39
We realize we got to temper it down
27:41
a little bit or maybe gradually train up
27:44
to that, right?
27:46
We just need to communicate with our bodies.
27:50
We don't push the button and say we've
27:53
got to run 100 miles an hour.
27:55
Ladies and gentlemen, I'm John C.
27:55
Morley, serial entrepreneur.
27:56
Be sure to check out BelieveMeAchieve.com for
27:58
more of my amazing, inspiring creations.
28:00
Have a good one, everyone, and be well.