A New Year, a New You

[View this email in your browser]( From better sleep habits to easy sugar replacements, dive into my daily wellness routine to become a BETTER YOU. New Year’s resolutions work, which is why they have been around for 4,000 years. But they have to be done correctly, so I’d like to share the latest info on how to successfully reach your goals, along with my favorite wellness techniques. Step 1: Formulate Concrete Positive Resolutions with Specific Action Plans According to a 2020 study of more than 1,000 people who made New Year’s resolutions, folks who resolved to actively pursue new, healthy habits were around 25% more likely to achieve their goals than folks whose resolutions involved giving up a bad habit. Step 2: Optimize Your Morning Routine Wake up at the same time every day so you establish a routine and do a short 10-minute daily practice that combines stretches and deep breathing, like the famous sun salutation in Yoga. Then open the curtains or walk outside for a few moments to allow the early morning light to tell your brain to reset its circadian rhythm so you will naturally fall asleep in 16 hours. Step 3: Take Your Supplements Next, take your vitamins, including a [multivitamin]( with methylated [B]( a mineral combination with [zinc]( and [omega-3 fatty acids]( (DHA/EPA)—most Americans have inadequate levels of key vitamins and minerals. (Tip: See a special offer at the end of this newsletter to get these supplements for less!) Step 4: Swap Sugar with Allulose Have your morning coffee with [allulose]( instead of table sugar, which gives you 70% of the sweetness with only 10% of the calories. Step 5: Strategize Meal Timing Consider intermittent fasting. I try to avoid eating for 14 hours daily. If I plan on eating breakfast after 10am I can have a sociable dinner that’s over by 8pm. The pro tip is to avoid dessert so your hormones aren’t raging all night and you aren’t very hungry when you wake up. Delaying breakfast until 10am becomes effortless. Step 6: Get Smart about Snacking My go-to snacks are raw [nuts]( especially walnuts, pecans, and almonds, which I soak in the fridge overnight. Other great options are 70% dark [chocolate]( and [coconut flakes](. An Oz family favorite is [popcorn]( with spices or [nutritional yeast flakes](. Step 7: Track Your Daily Steps and Strength Train Never sit for more than an hour without stretching. Aspire to walk 5,000 to 10,000 steps daily. Strength train for 30 minutes at least 3x weekly. I recommend a [protein]( breakfast drink to rebuild muscle after strenuous exercise. Step 8: Take Collagen for Skin and Hair Health Daily [collagen supplementation]( is an easy way to help boost the health and appearance of your hair, skin and nails. Step 9: Dial in Your Sleep Routine As evening approaches, start your sleep hygiene program. - Consider using relaxing teas like [chamomile]( or [rooibos](. [Valerian]( is the most popular and studied herbal sleep remedy, and it is easy to take as a tea. - If you struggle to fall asleep, [melatonin]( is helpful, but should be taken at least an hour before bedtime and at a dose under 1mg. - Make sure your pillows are high quality and if you sleep on your side, put a pillow between your legs (this is how we often position patients for surgery so they are not sore after anesthesia.) [Head to the Better You page for more tips to live healthy & well!]( Use code HEALTHWITHOZ for 20% off at iHerb.com Now until January 4, 2024 at 23:59 PT, one time use only. [Shop Now]( This newsletter is not a substitute for your physician’s advice and the claims have not been evaluated by the FDA and are not intended to treat, cure or prevent any disease. Know someone who might be interested in this newsletter? Please share it with them! [Facebook]( [Instagram]( [Twitter]( Copyright © 2023 ZoCo Productions LLC, All rights reserved. You're receiving this email because you signed up for a ZoCo Productions newsletter. Our mailing address is: ZoCo Productions LLC 555 W 57th St.New York, NY 10019 [Add us to your address book]( Want to change how you receive these emails? You can [update your preferences]( or [unsubscribe from this list](.