Don’t worry. I’m not going to give you a “quick” list of all 18 tips at once. Why? Because not only will you likely stop reading after the third or fourth tip, but there’s no way you can successfully implement all 18 habits at the same time. So, let’s try introducing one each week. Read the tip for the week on Sunday, then practice it all week long. Each week, add the new habit and let them accumulate. Focusing on one small habit at at time drastically increases the liklihood of success in making it stick long term. Add a reminder in your phone to read the blog each week. Ask a family member or friend to do this with you for added accountability. You’ll be amazed at how easy it is when you take it one small step at a time.
If you are just now joining us, simply got to the blog page and start from the begining. Don’t try to “catch up” but read one a week, practicing that week’s habit and adding the next week.
Ready for your third habit?
3. Cook at Home
Take Control of Your Health—One Meal at a Time
Cooking at home is one of the most powerful habits you can adopt to improve your overall health, control your nutrition, and reduce long-term risk of chronic disease. When you eat out, you’re often consuming hidden calories, excess sodium, refined sugars, and inflammatory seed oils used to preserve and flavor food at scale. These additives may taste good—but they can quietly undermine your health goals.
According to a study published in Public Health Nutrition, individuals who frequently eat out consume significantly more calories, sugar, and saturated fat compared to those who prepare meals at home (Wolfson & Bleich, 2015).
Cooking at home allows you to:
- Use high-quality oils, such as extra virgin olive oil or avocado oil instead of processed seed oils
- Select lean, nutrient-dense proteins such as grass-fed beef, pasture-raised poultry, wild-caught fish, and plant-based proteins
- Eliminate ultra-processed foods, which are linked to inflammation and obesity
- Portion meals appropriately and tailor macronutrients based on your personal goals
Support Muscle-Building With High-Protein Recipes
One of the greatest advantages of cooking at home is being able to control your protein intake, which is essential for muscle maintenance, fat loss, and metabolic health. Swolverine has a collection of high-protein recipes that make cooking at home both nutritious and delicious. Check out these popular options:
- High Protein Breakfast Recipes – From protein-packed overnight oats to egg-based dishes and protein pancakes
- High Protein Lunch Ideas – Healthy, macro-friendly lunches that support recovery and lean muscle
- High Protein Dinner Recipes – Satisfying, muscle-fueling dinners using quality ingredients
- Low Carb, High Protein Meal Ideas – Great for those managing weight or insulin sensitivity
These recipes emphasize whole foods, lean proteins, and smart preparation methods that align with both performance and longevity.
The Inflammation Connection: Why Ingredients Matter
Chronic inflammation is a driving factor in many modern diseases, including heart disease, diabetes, and cognitive decline. Common restaurant ingredients—such as refined seed oils (canola, soybean, corn oil) and added sugars—are key contributors to systemic inflammation when consumed frequently.
Preparing your own meals empowers you to:
- Avoid inflammatory ingredients
- Cook with anti-inflammatory spices like tumeric, ginger, and garlic
- Prioritize fiber-rich vegetables and complex carbohydrates
- Use clean, traceable ingredients that support gut and immune health
Bottom Line
Cooking at home isn’t just about saving money—it’s about taking ownership of your health. When you cook your own food, you control every ingredient, every nutrient, and every bite. By making home cooking a habit, you’re investing in a long-term strategy for improved energy, physique, and disease prevention.
Check out next week’s blog for Tip #4