Look Alive:The Science-Backed Habits That Make A Difference

Look Alive:The Science-Backed Habits That Make A Difference

We all love to say we’re in our glow up era, myself included. Theres so much information out there, so many posts on Tiktoks (dont get me wrong, I love a spot of Izzy Utterson and Bella Dane) but this information can be so overwhelming in video format. Yes, its easy to consume, I myself watch it over and over - and maybe getting the information out of my head and written down is just to benefit myself, but I hope it benefits you also!

1. Rewire Your Brain

Building that prefrontal cortex is probably the top of my list - to stop playing hot potato with willpower. According to Dr. Andrew Huberman (a neuroscientist, not a wellness man), habits stick when you tie them to something you already do. That’s called habit stacking (Izzy recommends this, and rightly so).

• Example: Apply your skincare while listening to a 5-minute voice memo of your affirmations.

• Example: Do 10 air squats while your coffee brews.

• Example: Repeat your goals out loud before you open Instagram. (Yes. Before.)

Also? Start embarrassingly small. Your nervous system doesn’t care that you want to “be a wellness girlie” — it just wants consistency. Do the 2-minute version until it becomes automatic.

2. Eat Like Someone Who Doesn’t Hate Themselves

I know, it sounds so brutal. Its a hard lesson and one I have to keep teaching myself too. But let’s drop the 1200-calorie sad-girl meal plans, binge eating or nutritionally restrictive dies and pivot to what the science (and your metabolism) actually likes. If you’ve listened to the Diary of a CEO episode with Dr. Tim Spector, you'll know your gut microbiome basically controls your energy, hormones, immune system, and how often you cry for no reason.

What to focus on:

• 30+ different plants a week (including herbs, nuts, seeds).

• Fermented foods (yogurt, kefir, kimchi – your gut is begging).

• Protein first. Every meal. Non-negotiable. Aim for 1.6-2.2g per kg of body weight.

• Whole fats like olive oil, eggs, fatty fish.

• Cut ultra-processed junk. (Not because it's “bad” but because it disarms your hunger signals.)

Satiety and glucose control are TOP PRIORITY. If your blood sugar looks like a rollercoaster, so will your mood and skin (speaking from a girl who had gestational diabetes. that never went away).

3. Working Out Isn’t About Weight Loss. It’s About Not Falling over at 50.

The goal isn’t skinny. It’s strong, mobile, and pain-free in your 40s and 50s.

Science-backed weekly movement split:

• 3 strength days (full body or split — just lift weights).

• 1–2 Pilates or mobility sessions (for posture, injury prevention and pelvic floor strength).

• Daily steps: 8–10k — boring but elite.

• Zone 2 cardio once or twice a week (think: brisk incline walk, light jog, or bike ride — where you can talk but not sing). This improves mitochondrial function (aka your body’s energy factory).

Real longevity gains strength, cardio and flexibility. Not choosing one and ignoring the others.

4. Ditch These if You Actually Want to Glow:

Let’s call it what it is, its usually self-sabotage. If you want to feel and look better, cut the:

• Energy drinks and caffeine on an empty stomach (your cortisol hates it here).

• Scrolling as a morning routine – hijacks your dopamine before you’ve even brushed your teeth.

• Inconsistent sleep – No amount of eye cream can fix four hours a night.

• Skipping meals – slows metabolism, stresses hormones, ages you faster than anything.

• Chronic dieting – your body is not your enemy. Eat more and train.

5. Manifestation? No. Neuroplasticity, Yes.

You can say “I’m a bad bitch” in the mirror all you want but unless you’re backing it with evidence, your brain won’t buy it. Here’s what works:

• Write your goals in the present tense every day.

• Visualize the day ahead — including obstacles. Mental rehearsal builds resilience.

• Track your wins daily. Even brushing your teeth when depressed counts.

This builds self-efficacy. It makes your brain associate you with follow-through.

TL;DR/summary (But You Shouldn’t Have Skipped)

• Habit stack like a functioning adult.

• Eat to support your hormones, gut and energy.

• Train for real life, not a before photo.

• Ditch the chaos habits, build peace.

• Think like someone who trusts themselves to show up.

You don’t need to become a “new person” you just need to become consistent enough to prove to your brain that you are her.
Even if she still drinks three coffees before 10 AM.