1.   Healthier Workday Habits

5 Research-Backed Habits to Protect Your Energy, Productivity & Longevity at Work By Dr. John Artis, Chiropractor & Longevity Advocate

👋🏾 Dear Family,

Whether you work a 9–5, run your own business, or juggle both—your workday habits either fuel your longevity or chip away at it. As part of our mission to live long and strong, I want to give you 5 simple, powerful habits that can help you protect your energy, mental clarity, and health during the workday.

The best part? These are all backed by research and easy to start today.

Let’s dive in:

💧 1. Stay Hydrated to Stay Sharp

Even mild dehydration can slow your brain down and make your body feel tired. A study from The Journal of Nutrition found that women who were just 1–2% dehydrated experienced more fatigue, mood swings, and headaches—even during simple tasks.

👉🏾 Pro tip: Keep a water bottle within reach. Drink half your body weight in ounces every day—more if you're active or in the sun.

📚 Study: Armstrong, L. E. et al. (2012) Mild dehydration affects mood in healthy young women Journal of Nutrition

🥗 2. Bring Your Food, Protect Your Body

Meal prepping gives you nutritional control and saves you from processed fast food and last-minute gas station snacks. According to a large study in France, meal planning was associated with better diet quality, more food variety, and healthier body weight.

👉🏾 Pro tip: Prep 2–3 meals on Sundays. Keep healthy snacks at your desk—like almonds, fresh fruit, or boiled eggs.

📚 Study: Touvier, M. et al. (2017) Meal planning is associated with food variety, diet quality and body weight status Int. J. Behavioral Nutrition

🪑 3. Get Up—Sitting Too Long Can Kill You

Even if you exercise in the morning, sitting for 6–8 hours straight puts you at higher risk for heart disease, diabetes, and even early death. A 2015 review published in the Annals of Internal Medicine found that prolonged sitting is an independent risk factor for chronic disease.

👉🏾 Pro tip: Set a timer every 45–60 minutes. Stand, stretch, or walk for 2–5 minutes. Keep your spine moving. Movement is medicine.

📚 Study: Biswas, A. et al. (2015) Sedentary time and risk for disease incidence, mortality, and hospitalization Annals of Internal Medicine

😴 4. Rest Starts the Night Before

You can’t pour from an empty cup—and no amount of caffeine or hustle replaces good sleep. A 2017 neuroscience review found that poor sleep is linked to lower immune function, impaired memory, emotional stress, and long-term chronic conditions.

👉🏾 Pro tip: Turn off screens 30–60 minutes before bed. Keep your room cool and dark. Target 7–9 hours of sleep to show up fully charged.

📚 Study: Medic, G. et al. (2017) Short- and long-term health consequences of sleep disruption Nature and Science of Sleep

⏱️ 5. Use Time Blocks to Win the Day

Time blocking helps you focus and protects your energy. Research published in the Journal of Applied Psychology shows that time management techniques like this reduce stress and increase job satisfaction.

👉🏾 Pro tip: Block 45–60 minutes for focused work, followed by 5–10 minute breaks. This helps your brain reset and keeps burnout at bay.

📚 Study: Claessens, B. J. et al. (2007) A review of the time management literature Journal of Applied Psychology

🔄 Daily Reminder:

You don’t need a radical lifestyle change. You need small, repeatable habits that support your long-term health.

🖤 Because Black don't crack when we hydrate, sleep, move, eat smart—and manage our time like our life depends on it.

✊🏾 Let’s Get Better Together!

Conclusion:
Forward this to a co-worker, loved one, or friend who needs these 5 habits in their life. 📩 Subscribe to the “Black Don’t Crack” newsletter if this was forwarded to you. 🎙️ And listen to The Adjustment with Dr. Artis—new episodes every week to help you live longer and stronger.

Until next time, —Dr. John Artis Chiropractor • Functional Medicine Practitioner • Longevity Advocate www.healthonearth.org | @drjohnartis