5 Health Goals That Aren’t Weight Loss

You are more than a number on a scale. Health isn’t just your weight: It’s how well you feel and how much energy you have. Wellness starts with simple, sustainable choices that become lifelong habits. If you want to feel strong, motivated and energized, consider one of these health goals. Ready to learn more? Check out these real Bulletproof stories.

5 health goals that aren’t weight loss

1. Eat more vegetables

Only 9 percent of American adults eat enough vegetables, according to the CDC. Even then, they’re only hitting the minimum recommended amount. You’ve probably heard that you need to eat your veggies, but just how important is it?

• Eating a diet rich in fruits and vegetables can help reduce your risk of conditions like heart disease, type 2 diabetes, some cancers and obesity.^[1]
• Vegetables are a rich source of fiber, which keeps you full, supports digestion and supports good gut health.
• Vegetables are rich in vitamins and nutrients your body needs to perform at its peak. Studies show that nutrient-dense vegetables, like leafy greens, can help keep your brain sharp.
• Brightly colored vegetables are rich in antioxidants, which can help protect your brain from stress and free radical damage.^{[2] [3]}

Plus, vegetables are super satisfying. Eating vegetables with your meal can help you feel fuller, sooner. That means you’re less likely to overeat or binge on hyper-palatable processed foods. After all, it’s easy to eat an entire bag of potato chips — but it’s not as easy to eat more than one baked potato (even if it’s topped with grass-fed butter).

A standard serving of vegetables is 2 to 3 cups per day, according to the CDC. Here are some easy ways to get more vegetables in your diet:

• Add neutral-flavored greens, like spinach, into your scrambled eggs or morning smoothie. Try this Keto Green Lemon Smoothie.
• Enjoy a colorful salad with at least one meal per day. This Rainbow Mason Jar Salad is great to pack for lunch. Eating out? Order a side salad with your meal, and eat it first.
• Use lightly steamed greens as a base for your meals, like this Paleo Steak Bowl.
• At the beginning of the week, clean and chop snackable vegetables (like cucumbers, carrots and bell peppers). Stash them in reusable containers in the fridge for grab-and-go snacks all week long.

Related: How to Meal Prep: A Beginner’s Guide for Perfect Make-Ahead Meals

2. Make simple swaps

No sugar. No bread. It’s tempting to swear off a certain food for good, but these aren’t really health goals — they’re restrictions. It’s more sustainable to look at your routine and find places to make healthful swaps throughout the day. Here are some places to get started:

• Drink sparkling water instead of soda: Want delicious flavor? Add Bulletproof Collagen Protein Plus Support products to water for flavor and extra targeted support. Additionally, Bulletproof Gut Health Collagen Protein is unflavored, and mixes seamlessly into hot and cold foods and beverages to bolster your gut.
• Snack on whole foods: Instead of grazing on sugary trail mix or processed foods, reach for satisfying foods that are loaded with whole food nutrition, like slices of sweet apples, olives or a handful of unsalted raw nuts. Check out this list of keto snack ideas.
• Use alternative sweeteners: Foods aren’t inherently “good” or “bad.” But too much sugar can lead to sugar crashes. Try these Bulletproof-approved alternative sweeteners instead — they’re great in coffee and baked goods, and won’t spike your blood sugar like conventional sweeteners.
• Add collagen to your coffee: Collagen is an amazing protein. It supports your entire body, from glowing skin to flexible joints — and Bulletproof Collagen Protein mixes easily in hot or cold liquids, so you can add it to almost anything. Add a scoop to your coffee for a simple way to start your day with a satisfying punch of protein. Learn how collagen protein works.

3. Move more often

Your body was made to move, run, stretch, lift and feel the sunshine. And no, this isn’t just about weight loss. Wellness includes physical health, and your body will feel its best when you’re active throughout the day. After all, the mind and body are connected, and the way you move affects the way you feel.^[4]

Regular activity helps you manage your weight, partially because of a concept called NEAT (non-exercise activity thermogenesis). NEAT is another name for the sum of energy you burn throughout the day.^[5] Movement also matters because it boosts your mood, increases energy and even helps you sleep.^[6] You don’t have to spend hours at the gym to start living a more active life. Here are easy ways to boost your activity levels:

• Take a walk after meals.
• If you’re stuck at a desk during the day, stand and stretch every hour.
• Park farther away from your destination, and take the stairs when possible.
• Do your chores. Gardening, cleaning, putting away dishes, walking the dog — it’s all movement, and it all matters.
• Find a physical hobby or activity you love. Whether you’re hiking with a friend, taking a martial arts class or becoming a regular at your local yoga studio, you’re turning activity into a habit. That leads to long-term benefits.

4. Commit to better sleep

If you want to feel better, perform at your peak and have more energy throughout the day, sleep is non-negotiable. You might think you’re getting enough sleep, but sleep quality declines as you age. And if you’re routinely watching TV or scrolling on your phone before bed, you might be sabotaging your own shut-eye.

• Cut back on blue light: Light from your computer, TV and phone can keep you awake at night because it suppresses your sleep hormone, melatonin. Discover how to shut down blue light.
• Stop eating at least two hours before bedtime: It’s difficult to fall asleep with a full stomach. If you want to be asleep by 10 p.m., stop eating by 8 p.m. (or earlier). Oh, and ditch the caffeine within six hours of bedtime — even if you think you have a high tolerance, it can still keep you from getting as much restorative deep sleep.
• Stay consistent: Just like you have a morning routine, you want to stick to your bedtime routine, too. Go to sleep and wake up around the same time every day so your body follows a regular rhythm. On days you’re traveling or having trouble winding down, try Bulletproof Sleep Mode: drug-free sleep support from plant-sourced melatonin.
• Use supplements for support: Bulletproof Sleep takes things a step further by delivering 3mg of melatonin per capsule. Plus, this non-habit-forming sleep supplement contains a science-backed herbal blend that includes valerian root, passionflower and hops. If you rather sip on something before bed, mix a scoop of Bulletproof Sleep Collagen Protein into hot or cold water for a soothing drink that supports healthy bones, muscles and joints and better-quality sleep.†

Related: Science-Backed Sleep Hacks to Wake Up Ready to Go

5. Be strong, not hungry

Cut diet culture and say goodbye to feelings of restriction. Fad diets don’t work because they’re unsustainable. They tell you that you what not to do instead of telling you how to feel better. Everyone has different health goals, which means there is no one-size-fits-all approach to wellness. Maybe you want to get stronger at the gym, have more energy to play with your kids or boost your mental edge at work. To get there, lasting change starts with YOU.

With Bulletproof, it’s easy to make delicious choices that give you more energy to reach your goals. Ready to get started? Download the free Bulletproof 30 Day Upgrade for a step-by-step guide with tips, recipes and meal plans. Get more energy, eat well and unlock the endless power of you.