These 4 Elements Can Transform Your Health

Water, Fiber, Protein, and Steps. Sounds simple, right? It is! Getting enough of these four elements daily can truly transform a person's health. Both men and women should aim to drink a minimum of 64 ounces, or 8 cups of water per day. If you are really active, you will probably need to drink more! When it comes to fiber, women should aim to eat 28g of fiber per day, and men should try to eat 38g of fiber per day. Fruits, vegetables, legumes and whole grains are all fantastic sources of fiber!

For protein, both men and women should take their bodyweight in pounds and multiply it by 0.5. The resulting number is the minimum number of grams of protein you want to eat per day. But if you are trying to maximize muscle growth, multiply your bodyweight in pounds by 1.2. This resulting number is the number of grams of protein you want to eat per day to help maximize muscle gain.

8,000 steps per day, which depending on your height and stride length, equals roughly 3.75 to 4.5 miles of walking per day, will give you the lion share of health benefits that comes from general daily movement.