Read the Ingredients on the Foods You Eat

This weekend, do one thing: read the ingredient list on three foods you eat regularly.

Not the front label. Not the nutrition facts. The actual ingredients.

If you see more than 10 ingredients, or ingredients you can't pronounce, your body is working harder to process that food than it should. These ingredients include preservatives, emulsifiers, artificial sweeteners, and dyes, with little to no whole foods. You're consuming industrial formulations, not nutrition.

Pick one of those three foods and find a replacement with simpler ingredients. For example, swap white bread for whole-wheat bread, white rice for quinoa, sugary cereal for oatmeal with fruit, chips for nuts, or oil in baking for unsweetened applesauce, focusing on fruits, vegetables, whole grains, legumes, nuts, and seeds for better nutrition. Just one swap. That's the entire challenge.

Small changes compound. One food replaced with a whole-food alternative this weekend becomes a habit by next month. That habit clears space in your repair queue (instead of adding to it) and provides a nutritional profile that supports overall health.