In today's podcast, we are going to talk about things you can increase, and things you can decrease to get some quick wins with your health. Choose one from each list and try and implement them today, so you can start seeing results tomorrow.   Reduce:   Alcohol Processed foods Saturated fats Sugars Soda, coffee, tea Eliminate all trans fat Stop smoking   Increase:   Omega 3 fats - chia, flax, fish, walnuts. (Omega 6 is vegetable oil, salad dressings, lots of fast foods) Water Fruits and veggies Lean meats Number of meals    And start doing some exercise!   Get your heart rate elevated. 20 minutes 5 days a week.   If you're looking for MORE free (And yes at some point you need to reach down and pay for the good stuff!), check out my free 14 day fitness academy at marchildebrand.com/acacdemy and you'll get an email with the secret group link.   And above all, stay safe.