Tony Gonzalez on Five Daily Habits for Leading a Healthier Lifestyle


When it comes to leading healthy lives, it all boils down to forming good, productive habits that we practice every day. It might seem challenging at first, but I promise you that if you start small, stay positive, and work hard, you’ll be surprised how quickly and easily these daily habits turn into a lifestyle.


No. 1: Prioritize Sleep

You’re not going to get very far if you don’t have enough energy to take on your day.  

Not only does sleep deprivation make us moody and irritable but it also impairs cognitive brain functions like how we form memories and make decisions. It can also lead to physical changes such as weight gain, poor coordination, and even an increased risk of heart disease.

I can’t tell you how much better I feel and perform when I get a solid 8 hours of sleep every night. 

No. 2: Read Every Day

Whether it’s books on self-improvement, tales about history’s greatest accomplishments, or something else entirely, reading is key to our growth. I truly don’t think I’d be where I am today without reading. It’s changed my life.

I personally like to read non-fiction books because I believe that’s the fastest way to learn from people’s successes and failures – almost like getting the cheat codes for life. Over time, reading will also help you exercise your brain, fine tune your focus, improve your memory, and so much more.

Whatever you decide to read, I challenge you to do it every day. 

Here’s a link to three of my favorites if you’re not sure where to start:

No. 3: Try Intermittent Fasting

*Consult a doctor before making any significant fitness or diet changes.

There are many different methods for intermittent fasting, but the basic idea is that you’ll eat all the day’s meals within a set amount of time – not splitting them up over the course of your waking hours.

Intermittent fasting helps me simplify my diet while boosting my energy levels and focus. It isn’t for everyone, but it comes alongside lots of benefits. When we fast, the levels of growth hormone present within our cells increase to make stored fat more accessible. That means our bodies are better prepared to lose weight and build muscle. Studies show that fasting also allows our cells to initiate repair processes and reduce internal inflammation.

It’s incredibly important to do your research if you’re interested in intermittent fasting, as you’ll need to make sure you’re getting adequate nutrients (not over or under eating).

I like to use the application Zero for fasting plans developed by top health and longevity experts, but here's a few other resources for getting started:


No. 4: Get Up and Move 

Of course, I don’t work out nearly as much as I did when I was playing – but I still try to get in some form of exercise every day. It can be as simple as a walk with my wife or a pickup basketball game, but the most important thing is that you’re getting up out of your seat and moving.  

Regular exercise not only helps you control your weight and prevent disease but it also has tons of mental health benefits as well, like improving your mood, promoting better sleep, and providing you with more energy.

Trust me – when you exercise regularly, your mind AND your body will thank you.

No. 5: Journaling

There’s no right or wrong way to journal. Sometimes I’ll keep what I have written down, and other times I’ll write pages upon pages only to rip them up and throw them away. What you put on paper isn’t as important as the fact that you’re carving out some time to reflect and sit down with your thoughts.

 Journaling allows you to figure out what it is you’re truly feeling, reduce stress, and hold yourself accountable. You can be as honest with yourself as you want, map out and track progress towards future goals, reflect on past accomplishments, and so much more. And the best part is that the whole process and what you say is 100 percent up to you. Just write, write, write, and the benefits will follow.

It’s personally helped me with focus, mental health, and creativity – and I hope it’ll do the same for you.

Here’s a couple prompts if you’re not sure how to begin:

Moving Forward

Let’s be real: It can seem incredibly daunting to take charge of your life and change it for the better. Remember to be kind to yourself, and that it’s okay to start small. Doing something for even just 10 minutes is better than not doing it at all.

But over time, those 10 minutes will add up. Soon enough, you’ll be able to look back proudly on all you’ve accomplished – especially if you remember to journal about it.

In addition to implementing these healthy habits, if you really want to be proactive with healthy aging, I recommend a daily skincare routine. I've always prioritized what ingredients I've put into my body, but it feels good to take that one step further and take control of what I put on my skin.

Starting a simple skincare routine made my face look so much healthier, and now I get compliments on my skin all the time. I wash my face every day, moisturize in the morning, and use The Good serum at night.



Want to learn more about Tony and why he became our Chief Wellness Ambassador? Watch our full interview with him below: