Amazon Affiliate Disclosure

“Please note: As an Amazon Associate, I earn from qualifying purchases. Some of the links in this post are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase.”

Understanding Level 10 Life

A Level 10 Life is a holistic personal development concept by Hal Elrod and discussed in his book, “the Miracle Morning”.  This concept encourages individuals to strive for a higher level of satisfaction and balance across various aspects of their lives.  It’s based on the idea that life can be divided into different areas, such as health, finances and personal growth.  By assessing and continuously improving each of these areas, a person aims to elevate their overall life experience to a “level 10”.  This approach promotes a more balanced and fulfilling lifestyle where every dimension of well-being is nurtured and developed, leading to a more harmonious and enriched life.

Introduction

For a long time, my eating habits have brought me more woe than well-being.  I’ve struggled with weight, energy, and finding a plan that truly works for me.  But now, I’ve found a new approach- a new “W.O.E.” or Way Of Eating.  It’s a new approach for me that I’m committing to in order to reach my health & fitness goals.  In this post, I’ll share why I’m making this change, what my plan looks like, and how I hope the WOE will turn my past struggles into future success.

 

My Past Eating Habits

In the past, my eating habits weren’t exactly ideal. I leaned heavily on convenience foods—fast food, processed snacks, and anything quick to grab. Like many people, I didn’t pay much attention to portion control, and I wasn’t tracking what I ate. It wasn’t just about overeating; it was about mindlessly choosing foods that weren’t good for me. I wasn’t making choices that lined up with the kind of life I wanted to live—healthy, active, and long.

The Turning Point

The real moment that pushed me to change came when my mother passed away from dementia. Watching her struggle with that illness was incredibly difficult, and it made me think hard about my own future health. I realized that I wasn’t taking care of myself the way I needed to if I wanted to live a long, healthy life.

Her passing was a wake-up call. I saw firsthand how critical it is to do everything I can now to support my brain and body as I age. I don’t want to wait for a health crisis to force me into action—I want to be proactive. This led me to dive deeper into nutrition, looking for ways to not only lose weight but also to ensure I’m giving my body the fuel it needs to prevent diseases like dementia. That’s when I decided to commit to this new Way Of Eating (W.O.E.), focusing on protein, balanced meals, and overall longevity.

Defining My Way of Eating (W.O.E.)

My Goals

My first goal is to reach and maintain a healthy weight of 170 pounds. But beyond that, it’s about longevity. I’m focused on living a long, active life, and I know that starts with what I put into my body. I also want to feel more energized and less sluggish, which is why I’ve committed to this W.O.E. It’s not just about losing weight—it’s about feeling strong, capable, and prepared for whatever life throws at me.

My Approach to Nutrition

I’m not following any specific diet at the moment.  Currently, I am trying to just work on my protein intake and daily calories(although sometimes I just count calories for the week).  I’m trying to focus on eating heavier in the mornings and work toward lighter meals later in the day.  Following an old saying, “eat breakfast like a king, lunch like a prince, and dinner like a pauper”  I don’t know the reason but I feel like I sleep better if I don’t eat heavy in the evening. 

The Goal:  Lose Weight-37 pounds by March 17, 2025 (gives me roughly 22 weeks.)

My Systems:

As they say, “Don’t just make goals, make systems.”  So, to help me stay on track,  I set up a few systems that support my W.O.E. and make it easier to stick to my goals.

  • Caloric Restriction: I’m aiming for 1700 calories a day. I’ll make adjustments as necessary to keep within the 1 to 2 pound a week weight loss plan.  Want to make sure the weight loss is safe and sustainable.
  • Protein Intake: Protein is the cornerstone of my W.O.E. It’s key for fat loss and muscle retention. With a goal of 170 grams a day, I’m constantly balancing meals to hit this target. Lean ground beef and protein powder play major roles here.
  • Meal Prep:Meal prepping is a game-changer for me. When I don’t prep, I’m more likely to grab something unhealthy. By prepping high-protein meals ahead of time, I ensure that I always have something healthy on hand. I like containers that also help with portion control.  I don’t remember where I got the exact ones that I am currently using but THESE from Amazon are almost identical, and HERE, is another set that I am thinking of getting that are 3 section.
  • Protein Powder: I rely on protein powder for an easy protein boost, especially on busy days when I don’t have time for a full meal. It’s simple, quick, and ensures I don’t miss my protein target.  These are the two that I am currently using, Isopure Plain & Isopure Vanilla.
  • Creatine: I also take 10 g of creatine as a supplement to support muscle growth and recovery. It’s an easy addition to my routine, and if you’re curious, here’s the one I use from Amazon..
  • Water: Water is essential, especially when focusing on protein-heavy diets. I make sure to stay hydrated throughout the day, which helps me feel full and energized. 14 cups daily, around 120 ounces. This is one of the hardest things for me, I have 2 filtered water containers made by Pur for easy access to water when I’m at home.  You can check it out HERE, and I also use a Brita filtered bottle that you can see HERE.
  • Tracking: Finally, I track everything (or try to!) —calories, protein, water intake, and my weight progress. It keeps me accountable and helps me adjust my approach when needed. I use these simple digital scales , which you can find on Amazon, to track my body weight as well as other info and the smaller kitchen scale to weigh out my food when meal prepping. I use MyFitnessPal and try to input anything I’m going to eat or drink into it first to see my calorie intake & Macros.  Hardstop at 1700 calories (this is subject to change though).
  • Supplements:  There are a few other supplements I take regularly, such as Taurine & Quercetin.  You can find those and the others that I take in the “shop”.

A Day (or Week) on My W.O.E.

So what does this new Way Of Eating actually look like in practice? Here’s a snapshot of how I plan to structure my meals and habits, both day to day and over the course of a week:

Daily Routine

  1. Morning: 46g Protein, 340 Calories

    • Breakfast is my foundation for the day, and I focus on starting strong with a high-protein meal. I usually go for something simple but filling like 8oz of lean ground beef(93%lean) giving me 46g of protein .  I usually just keep this simple and cook it like a burger but just eat it as a patty with salt & pepper.  Sometimes I’ll add some other seasonings or add some A1 or Worschestshire sauce.
    • I also take 10g of creatine as part of my morning routine to help support muscle recovery and overall performance.  I usually mix this in with my lemon water that I drink first thing when waking up.  

  2. Mid-Morning Snack: 43g Protein, 190 Calories

    • I like to have something easy and protein-packed for my first break at work (or mid-morning snack if at home).  This will usually be either a protein powder shake or some Fage mixed with protein powder.

  3. Lunch: 23g Protein, 170 Calories

    • Lunch is where meal prep really helps. I’ll have something I’ve prepped earlier in the week, like ground beef or chicken with a salad or vegetables, all portioned out and ready to go. Meal prepping helps me stay on track without the temptation of grabbing something less healthy, especially when I’m at work.

  4. Afternoon Snack: 43g Protein, 190 Calories

    • For my last break, (or afternoon snack if at home), I’ll have another protein snack, again either a protein powder shake or some Fage mixed with protein powder.

  5. Dinner: 14g Protein, 165 Calories

    • I try to work in the last of my protein at Dinner, which is usually small, something like some Miso soup with sardines (sardines for some omega-3s).  If I’m still short of my protein target, depending on how I feel, I’ll make another shake or more Fage with some berries mixed in to be an evening treat.

  6. Hydration:

    • Throughout the day, I make sure to stay hydrated by drinking plenty of water. Hydration is key, especially when focusing on protein-heavy meals and maintaining energy levels. 
  7.  Calories: 
    • My total daily calories, only counting my protein is only 1055 total for the 170g of protein that I want.  Now I have to add in food to reach the 1700 daily calorie goal.  Maybe a sweet treat at the end of the day?  Or something to add to the meals?  I still have to focus on healthy food though.  This will be where I adjust my calories,  if I’m losing weight too fast, I’ll add more calories, 100 more at a time to see the adjustment.  I don’t think I’ll have to go lower than the 1700 to lose weight though.

Weekly Routine

  1. Meal Prep:

    • I prep most of my meals on Tuesday or Thursday, which are my days off work. I use meal prep containers from Amazon to portion out enough food for a few days at a time. This way, I always have ready-to-eat meals on hand, keeping me consistent and saving me from unhealthy last-minute decisions.

  2. Protein Tracking:

    • I focus on hitting my daily goal of 170 grams of protein every day. By tracking my intake, I can adjust my meals if I fall short and make sure I’m on target.

  3. Supplements:

    • I take creatine daily and use protein powder as needed to hit my protein targets, especially on busy days when meal prepping doesn’t cover everything. Both of these are easy to incorporate into my routine without much effort.  

  4. Flexibility:

    • I allow myself some flexibility throughout the week. If I want to go out or have a different meal, I don’t stress about it. The goal is consistency, not perfection. As long as I’m hitting my overall caloric and protein goals for the week, I know I’m moving in the right direction.

Final Thoughts

I’m at the beginning of this journey, and while I’m still figuring things out, I feel more focused and committed than ever. My W.O.E. is not about quick fixes or short-term results; it’s a long-term plan to improve my health, lose weight, and build a stronger foundation for my future. This isn’t just about food—it’s about creating a lifestyle that supports my goals for longevity and well-being.

I know there will be challenges ahead, but I’m ready to take them on. If you’ve been struggling with your own nutrition or health, I encourage you to find what works for you. Small changes can lead to big results over time. I’m excited to see where this path takes me, and I hope my story can inspire you to start your own journey toward better health.

If you’re working on improving your own nutrition or just want to follow along with my journey, feel free to connect with me on social media. I post updates, share tips, and sometimes just document the ups and downs of trying to live healthier. You can find me on:

Let’s keep each other motivated and on track. Feel free to share your progress, tips, or challenges—I’d love to hear from you!

This is my simple hand drawn tracker I’m using for my weight loss.  Nothing fancy, just something I have in a notebook.  I also keep track of my weight in MyFitnessPal but this was just something else I enjoy having to easily look at for motivation.  Probably hard to notice from this picture, but i’ve stalled at the 209 mark since august.  I have dipped down to 207, but I seem to float between 209 and 211 currently.  (Too much sweets!)