Habit Lab
Welcome to the Habit Lab, a place where habit makers share their tips to journeying toward living better.
Here, you’ll uncover nutrition tips, guided workouts, and mindset pick-me-ups to energize, motivate and encourage happy routines for a kick ass lifestyle.
MACRO CALCULATOR
Get personalized caloric and macronutrient recommendations with this cool macro calculator!
NUTRITION
Peruse recipes we’re craving, ingredients we’re obsessed with, and friends of the brand that we love.
FITNESS
Level up with our variety of top-tier workout content brought to you by a diverse range of fitness pros—#bodygoals are within reach.
MINDSET
Discover wellness practices that support our goals, people that inspire us, and mindfulness takeaways that keep us present and always growing.
Welcome to the Habit Lab, a place where habit makers share their tips to journeying toward living better. Here, you’ll uncover nutrition tips, guided workouts, and mindset pick-me-ups to energize, motivate and encourage happy routines for a kick ass lifestyle.
MACRO CALCULATOR
Get personalized caloric and macronutrient recommendations with this cool macro calculator!
NUTRITION
Peruse recipes we’re craving, ingredients we’re obsessed with, and friends of the brand that we love.
FITNESS
Level up with our variety of top-tier workout content brought to you by a diverse range of fitness pros—#bodygoals are within reach.
MINDSET
Discover wellness practices that support our goals, people that inspire us, and mindfulness takeaways that keep us present and always growing.
Here's how our athletes get better in bed every night. Eric Hinman Eric Hinman is an endurance athlete (5x Ironman) and KOH Athlete. Here's Eric's bedtime routine: I avoid highly stimulating environments late at night. I watch about 45 min...
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Looking to add some extra health to your life? Want to boost your immunity to help your body fight off illnesses, recover faster when you get sick, and just be an overall healthier, well-oiled machine? Look no further! We’ve got...
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Meal prep can be intimidating, especially if you’re a beginner. When should you do it? How long should it take? Do you have to eat the same thing every day? The list goes on and on. Whether your goals are...
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The classic push-up has been widely considered one of the single most effective techniques in workouts - and for good reason. Whether you’re taking HIIT classes or yoga flows, the push-up introduces itself into nearly every strength building workout we...
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What does a typical morning look like for you? Do you leave the house feeling like a million bucks—full of energy, focus, and ready to take on the day? Or are you always heading out the door in a rush,...
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You may not like hearing it but your life, as it currently is today, is a product of the sum of your habits. Sounds harsh right? That’s because the statement doesn’t leave much room for blaming others and forces us...
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According to the CDC, 77% of adults don’t get enough exercise. But is that really a surprise to you? Your hectic schedule makes working out seem downright impossible sometimes. Maybe you could hit the gym before work? Yeah, as long...
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HISTORY OF SUGAR First cultivated in its native homeland of New Guinea, sugar was originally used for its medicinal purposes. The history of how this sweet spice has influenced the world goes back to around 10,000 B.C when honey was...
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I know we’re usually all about mornings here, but a great morning starts the night before. Compromising your nightly routine could capsize your entire following day. In addition to staying fit and eating right, quality sleep is extremely vital to...
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Like diets, some supplements come and go—think fashion fads, but in your medicine cabinet. Remember when everyone took resveratrol then got bored, started skipping their daily intake, and just began doubling down on oversized servings of pinot noir? I’m a...
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Unlock Your Higher Potential By Tapping Into The Power of Functional Nutrition It’s no secret that us humans are a pretty demanding species, especially as we become more enlightened about what it takes to fuel and operate our bodies. Luckily...
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We’ve all been there—wooed and wowed by the latest and greatest, must-try health trend that never lives up to the hype. Now, you’re looking for something that really works, that isn’t a waste of time (or your money), and is...
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3,250 calories 200 grams Protein 432 grams Carbs 80 grams Fat Meal 1 – 34g P 70g C 12g F KOH packet, 100g blueberries, ½ oz almonds Meal 2 – 41g P 75g C 10g F 4oz chicken breast,...
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3,000 calories 190 grams Protein 391 grams Carbs 75 grams Fat Meal 1 – 34g P 70g C 12g F KOH packet, 100g blueberries, ½ oz almonds Meal 2 – 38g P 65g C 9g F 4oz chicken breast, 1.5...
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2,750 calories 180 grams Protein 350 grams Carbs 70 grams Fat Meal 1 – 34g. P 50g.C 10g. F 4 egg whites, 1 cup spinach, 3 slices Ezekiel toast, 2oz. avocado Meal 2 – 34g. P 70g. C 13.5g. F ...
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2,500 calories 170 grams Protein 308 grams Carbs 65 grams Fat Meal 1 – 35.5g. P 53g. C 16.5g. F 1 whole egg, 3 egg whites, 1 cup spinach, 3 slices Ezekiel toast, 2.5oz avocado Meal 2 – 32g....
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2,250 calories 160 grams Protein 267 grams Carbs 60 grams Fat Meal 1 – 34g. P 48g. C 11g. F 2 whole eggs, 2 egg whites, 1 cup spinach, 3 slices Ezekiel toast Meal 2 – 33.5g. P 50g. C...
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2,000 calories 150 grams Protein 226 grams Carb 55 grams Fat Meal 1 – 41g. P 49g. C 12g. F 2 whole eggs, 2 egg whites, 2 slices turkey bacon, 1 cup spinach, 3 slices Ezekiel toast Meal 2 –...
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1,750 calories 140 grams Protein 185 grams Carbs 50 grams Fat Meal 1 - 34g. P 50g. C 14g. F KOH packet, 1 tbsp. almond butter Meal 2 – 39g. P 50g. C 12.5g. F – good pre-workout 6oz...
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1,500 calories 130 grams Protein 143 grams Carb 45 grams Fat Meal 1 - 30g P 46 C 6g F KOH packet Meal 2 – 38g P 38g C 12.5g F – good pre workout 6oz. 93% lean...
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