Women's Health Journal

Get the Body and Health You Deserve

Transform the way you feel, look, and live – one step at a time

 The Commonplace Women’s Health Journal is a daily self-improvement guide based on the 600 year old tradition of the “Commonplace Book” and the latest in modern neuroscience and health research. Using a systems approach to developing healthy habits, you’ll start by doing the absolute minimum and slowly increasing your weekly commitments over several months. Unlike most other health programs, this step-by-step approach virtually guarantees that you’ll willing and able to continue improving your health each day – no burnout, no excuses, just results.

Getting Fit and Eating Healthy is Hard, Maintaining it is Even More Difficult

We’ve all started a new diet or workout with lots of motivation and excitement. Yet a few weeks later, we almost always find ourselves back to the same old routines, unhealthy foods, and laziness. So what happened? Wrong workouts? Wrong diets? Or wrong system?

Women's health system commonplace journal
Women's Journal

Designed for Women – Shape, Tone, Hormones, Nutrition

Mens Health habits Journal

Develop life-long habits and permanent health improvements

Mens Health journal Commonplace

A daily points system so you can track your progress over the year

Custom Mens Health journal

Completely personalized for your specific health goals

Start Small – Just the Minimums

Procrastination and temptation are your body’s worst enemies. Using a system of “daily minimums” you won’t have to keep up a relentless routine every day – just the minimum commitments. The goal isn’t to force you into full workouts and diet restrictions every day, but deeply embed these actions into your thoughts and mind through repetition. This means that even if you just do the minimum, you’re still building on your day-to-day chain of unbroken success. Eventually it will feel natural to eat healthy, workout, and live healthy – you won’t even have to try.

Commonplace Women's Health Journal Minimums
Commonplace Women Health

Mix and Match – Do What’s Right for You

With nearly 20 different pre-defined options to meet your daily points quota, you’ll be able to customize each week to meet your exact health goals – muscle tone, weight-loss, nutrition, mental fitness, and more. Each weekly submission also includes space to track your personal goals using your own metric. This could be running distance/time, a lifting excursive weight/reps, hours slept, minutes meditating, cold exposure temp/time, or whatever else is a good measure of your personal goals and progress.

Knowledge is Health – Never Stop Learning

Perhaps the most overlooked aspect of health is knowledge. Without the understanding of what our bodies need and how they work, it’s extremely hard to maintain progress or reach your most important goals. Each week we’ve left you two spaces to for new information and learning. Simply pick a topic that you’d like to improve upon and find two facts/ideas/statements that you find interesting or useful. By time you finish your journal, you’ll have an entire reference book of useful information to boost your workouts and improve the way you live.

Commonplace Journal Women
Daily Journal health

Knowledge is Health – Never Stop Learning

Set goals for yourself and 1-2 priorities for each day. Focusing your attention like this will keep you from getting overwhelmed and make sure that your efforts are concentrated for maximum results – quality over quantity!

The Commonplace Health Journal

Click the colored circles for a brief overview. See below the image for detailed descriptions.
Commonplace Women's Health journal
Commonplace Health Journal

Accountability Cards (optional) –
Use Social Pressure the Right Way

Perhaps the most effective way to develop healthy habits is to either partner with someone that has similar goals or make a public request that an individual or group will hold you responsible. Combine this with a Risk-Reward consequence and there’s little chance that you won’t take each and every workout, meal, and hour of sleep more seriously from here on out.

Physical

  • Resistance – Resistance training includes weight-lifting and body weight exercises like yoga, cycling, and HIT programs. Choose a minimum that makes sense for your current fitness level. If  you’re new to resistance training, start with “1 pushup” or something comparably easy and quick. Add some reps or weight each week as you improve.
  • Breathing – Whether taking a 20-30 deep breathes in the morning to kick start your day or doing a full breathing exercise like the Wim Hof Method (highly recommended), oxygenating you system results in dozens healthy mental and physical side effects that can last throughout the day. Do it before lifting and you’ll be stronger. Do it while running and you’ll go further.
  • Sit  less than 4 hours – Whether getting up for a short walk every once in a while to standing while working, you should try not to sit or stay motionless for more than 4 hours during the day. Idleness throughout the day has been linked with significant health problems and disease in later life with a similar risk factor as smoking.
  • Cold exposure – Reduce inflammation and cleanse your body through controlled cold exposure each day. Start with a few seconds of a cold water during your morning shower and work your way up to an ice bath. Research “Wim Hof” for a detailed plan.
  • Take a short walk – For millennia, great thinkers, philosophers, and athletes alike have appreciated walks for the mental calmness and the physical benefits they provide. Whether around the neighborhood or across your office, connect the health of your mind and body through this easy, quick activity.

Mental

  • Meditate  Taking just a few minutes out of your day to clear your mind can have a life-changing impact to your mental health, feelings of anxiety, and stress levels throughout the day. From CEO’s to the world’s top researchers, meditation is an essential tool of the world’s most successful and powerful people.
  • A Nap of less than 30 minutesRefresh yourself during the day with a short nap to relax your mind, reset your focus, and renew your energy levels. Start with just 20 minutes of rest and you’ll come back more productivity and energy than ever (just don’t sleep too long, it will backfire).
  • Read/Study Working up a mental sweat is just as important as hitting the weights or going for a run. Learning new skills and information may also earn you a raise at work while preventing cognitive decline in your later years.
  • 8 Hours of sleep – The foundation of a healthy mind and body, getting enough sleep each night is vital to looking healthy and feeling great.
  • 20+ minutes of sunlight – Vitamin D is essential for disease prevention, cognition, deep sleep, energy, and a number of additional health benefits. Exposing your eyes to daylight also can reduce anxiety and feelings of depression while increasing energy levels throughout the day.

Diet

  • Fast for 14+ hours (intermittent fasting) – Likely the most sustainable and high-impact diet you can follow, intermittent fasting helps you easily lose weight, controls your appetite, boosts your energy levels, saves you money, and improves gut health over the long-term. Aside from a small snack or bulletproof style coffee when you wake up, all you have to do is consume zero calories for 14 continuous hours (including while you’re sleeping). For example, restrict yourself to eating only between noon and 10pm (aside from the morning snack). No full meals outside of this 10 hour block (tea and other calorie-free beverages are fine).
  • Morning Breakfast – Enjoy small high fat/high protein breakfast upon waking (fat/protein or a “bulletproof” style coffee/tea). Stay away from carbs if possible as early consumption will significantly increase your appetite for the day.
  • Slow Carb – Popularized by Tim Ferriss, a slow carb diets allows carbs that digest slowly like lentils/beans, non-starchy veggies, fresh fruit, oats, quinoa, and more. These carbs generally have higher fiber content which results in better insulin control and less fat storage per gram of carbs consumed (vs high glycemic foods like potatoes, breads, etc…)
  • No Liquid Calories – As a general rule, consuming lots of calories in the liquids you drink is a bad idea. Liquid calories don’t fill you up and it’s easy to drink a lot of them without realizing it. Find a sparkling water, tea, coffee, or just stick to plain water (with a pinch of salt for added electrolytes!)
  • Less than 20 grams of Carbs – Perhaps the most difficult daily goal to achieve – especially over several weeks or months – the research supporting the ketogenic diet (minimal carb) has exploded over the past decade. From heavy-duty weight-loss to high performance athletics and drug-like cognitive enhancement, following a ketogenic diet often has amazing benefits if you have enough discipline to follow through with it.
  • Probiotic/Fermented Foods – The health of your gut depends on the amount and health of the bacteria that live within it. Known as you “second brain”, the health of your gut has wide ranging impact on the rest of your body – from sleep quality, mental health, energy levels, hunger, skin health, and more. Consuming probiotic and fermented foods (sauerkraut, pickles, etc…) enhance the health of your gut and help maintain adaquate bacteria levels.
  • Lemon/Apple Cider Vinegar – Along with the probiotic qualities of ACV, the acids in both lemons and ACV help maintain the proper pH balance in your body and are far more effective than paying double for bottles of alkaline water. (yes, they’re acidic but they have an alkalizing effect on your body)
  • Vitamins/Supplements – Taking a vitamin or supplement each day? If not, look into magnesium threonate and vitamin D + k1/k2 for starters. You’ll sleep better, feel better, and have more energy throughout the day.
  • Water with a pinch of salt – Stay maximally hydrated by drinking a glass of water with a pinch of salt during the day (along with many more glasses of plain water). These added electrolytes will help keep you hydrated, extend your workouts, and improve your overall well-being.

Avoid

  • Nitrates – Found in preserved and processed meats (sausages and bacon most often), consumption of nitrates is thought to cause cancers of the intestinal tract and colon. Look for “Uncured” and eat as much bacon as you’d like.
  • Artificial Sweeteners – Like nitrates, artificial sweeteners are terrible for the health of the bacteria and flora living in your gut. Many artificial sweeteners also have a deteriorating effect on other parts of your body (including brain) so it’s best just to avoid them. Natural calorie-free sweeteners like Stevia are thought to be fine.
  • 2+ Alcoholic Drinks – Drinking a glass of wine or a cocktail is generally fine, but consuming 2 or more drinks in a sitting may start to have negative effects on your hormones and blood sugar levels (weight gain) – especially when binge drinking.
Bonus
  • Cheat Day – Eat anything you want for a single day. A single cheat day each week acts as a reward for your hard work the rest of the week while “reseting” your body to maximize fat-loss, healthy hormone balance, and insulin control over the long-term.
  • Veggie Day – Only eat veggies. While eating meat is a healthy part of any diet, you should have meat-free days scheduled in your diet.
  • Rest Day – Similar to the cheat and veggie days (above), 1-2 rest days per week gives your body time to recover and repair so you get more out of your workouts and don’t wear yourself down too much.
  • Cardio Day – Give your heart a light workout each week by participating in some light cardio. Go for a short run, do some interval training, ride a bike, or do whatever you’d like to sweat and boost your heart-rate.
  • No Caffeine – The more caffeine you drink, the more you need. Take a day or two off each week to rehydrate your body and joints while reducing the amount you need to consume each day.

Writing vs Typing

“When you have to use your energy to put those words down, you are more apt to make them count.” – Raymond Chandler

While digital tools are often easier and more convenient than pen and paper, the actual act of writing down thoughts, ideas, and information has been shown to drastically improve memory and understanding. Spend less time and money by using tools that work.

Women's Health Commonplace journal

The Commonplace Women’s Health Journal was inspired by the books and research of the world’s top doctors, thinkers, and health experts. Buy their books and follow their work for the details that made this journal possible.

Carrie Diulus

Carrie Diulus, M.D.

Orthopaedic Spine surgeon and Healthcare IT Consultant

James NiNicolantonio

J. DiNicolantonio

Author of The Salt Fix, PharmD, CV research scientist

Jason Fung

Dr. Jason Fung

Nephrologist. Expert on weight-loss and diabetes

Kirk Parsley

Dr. Kirk Parsley

Former US Navy SEAL, health and sleep expert

William Davis

William Davis, MD

Cardiologist, NYT Bestselling author of Wheat Belly

Eric Sodicoff

Eric Sodicoff, M.D.

Certified in Internal Medicine and Obesity medicine

Rhonda Patrick

Dr. Rhonda Patrick

Ph.D. and expert on nutrition health, brain, cancer & aging

Mark Rippetoe

Mark Rippetoe

Starting strength founder, expert on barbell training

Martin Berkhan

Martin Berkhan

Intermittent fasting pioneer, author at LeanGains.com

Tim Ferriss

Tim Ferriss

Best-selling author and podcaster

Dom Dagostino

Dr. Dom D’agostino

Ph.D in neuroscience & molecular pharmacology

Wim Hof

Wim Hof

Extreme athlete, cold exposure pioneer

Gary Taubes

Gary Taubes

Multiple NYT best-selling author & health researcher

Robb Wolf

Robb Wolf

Best selling health author and nutrition expert

Cate Shanahan

Cate Shanahan, MD

LA Lakers’ Science Consultant, author, Deep Nutrition

Nassim Taleb

Nassim Taleb

Trader, best-selling author on risk, markets, and tail-events

Mark Hyman

Mark Hyman, M.D.

10x New York Times bestselling author

Robert Lustig

Dr. Robert Lustig

Physician and the Author of Fat Chance

© 2018 Rebilder LLC. All rights reserved.

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