Frameworks Episode 8 Recap: 5 Habits That Will Actually Improve Your Health
Frameworks with Carl Hardwick | CoachRx Podcast Network
If you’ve ever felt overwhelmed by all the things you “should” be doing to stay healthy, this one’s for you. In Episode 8 of Frameworks, Carl Hardwick cuts through the noise and breaks down five simple, science-backed habits that drive real, lasting change. No gimmicks. No fluff. Just clear actions that improve digestion, energy, recovery, mood, and overall performance without needing to overhaul your entire life.
Why These Habits Matter
“Health isn’t built in 90-minute gym sessions, it’s shaped by small decisions, repeated daily.”
Most people don’t need more complexity. They need simplicity that works.
These five habits are what Carl calls anchor habits, small, repeatable actions that create massive ripple effects. And whether you're a coach or just trying to feel better and move more, these are the foundations worth mastering.
The 5 Habits That Actually Move the Needle
1. Move More Often
Tactic: Take a 10-minute walk after each meal.
Why it works:
Promotes digestion
Regulates blood sugar
Adds sunlight exposure
Boosts daily energy expenditure
Coach’s Take: This is a low-skill, high-impact habit that’s easy to anchor into any routine—and it works across every client type.
2. Hydrate with Intention
Tactic: Start the day with 12–16oz of water, a pinch of sea salt, and lemon.
Why it works:
Rehydrates cells after overnight fluid loss
Supports adrenal and digestive function
Preps the body for nutrient absorption and energy output
Goal: 0.5x your body weight (in lbs) = daily water in oz
Coach’s Take: Dehydration derails energy, focus, and recovery. Make hydration automatic.
3. Create Rhythm Through Routine
Tactic: Set consistent AM and PM anchors.
Why it works:
Aligns with circadian biology
Supports stress management and habit formation
Reduces decision fatigue
Coach’s Take: Small routines = big results. Look for gaps in your client’s day and insert one habit at a time.
4. Prioritize Deep Sleep
Tactic: Get 7+ hours per night, with a consistent bedtime and wake time.
Why it works:
Regulates hormones
Enhances recovery and immunity
Supports cognitive clarity and performance
Environment matters: cold, dark, screen-free, and intentional wind-down.
Coach’s Take: Frame sleep as a training input, not an afterthought. It either amplifies your training or undoes it.
5. Be Mindful, Be Anchored
Tactic: Spend time daily in prayer, journaling, silence, or breathwork.
Why it works:
Reduces stress and sympathetic dominance
Grounds identity and purpose
Improves mental clarity and mood
Coach’s Take: Help clients find what centers them. Start small: two minutes of stillness can open the door.
Application for Coaches
These aren’t just “lifestyle hacks”. They’re the glue that holds training together.
Here’s how to put them to work:
Include them in client onboarding
Use them during deload phases
Stack one new habit into your own routine each week
Track client wins outside the gym
Coaching isn’t just about performance. It’s about building lives that perform.
Implement Lifestyle & Nutrition Coaching with CoachRx
A smarter way to prescribe habits and see change, CoachRx's new Enhanced Lifestyle Rx feature lets you prescribe, track, and refine daily behaviors alongside exercise, with ease. Visual calendars, detailed metrics, even wearable integration (coming soon). This is how change sticks, learn more about Lifestyle Rx here.
Final Thought
These 5 habits may seem basic but they’re effective. They don’t require perfection, just intention.
Start with one. Anchor it. Let it compound. That’s how real health and great coaching gets built.
Listen to Episode 8 Now
▶️ Watch on YouTube
🎧 Listen on Spotify
📖 Catch up on past episodes + blog recaps
Have questions? DM Carl on Instagram @hardwickcarl
Frameworks is part of the CoachRx Podcast Network, your hub for principled, purpose-driven coaching conversations.
For more shows, visit: coachrx.app/podcast-network
Stay ahead of the curve and provide the best for your clients with CoachRx.
