For a very long time, I believed feeling my finest required complicated routines and fixed optimization. As an alternative of spreadsheets to trace all my dietary supplements, I’ve discovered that well being is constructed by easy, every day habits. Whereas I don’t observe them completely and I fluctuate as wanted, there are some issues that I contemplate to be my non-negotiables.
When individuals ask about my every day habits, they typically anticipate superior biohacks or costly instruments. The fact is far easier. Most of what I do is free or low-cost and rooted in nature. Mild, minerals, motion, sleep, and time outside aren’t traits, however foundational wants. This submit breaks down the habits I observe most constantly and explains why they matter.
The thought isn’t so that you can copy every little thing I do precisely, however see what resonates with you. Use it as a springboard to create your personal wholesome routines.
Why I Rely On Minerals (and So Do You)
Hydration is among the few issues I contemplate near a real non-negotiable, nevertheless it’s not nearly ingesting extra water. You might need heard that we’re 80% water, however truly we’re 80% salt water. Our our bodies are intricate electrical techniques that want minerals for mobile communication, nerve signaling, muscle contraction, and vitality. Water alone gained’t do the job.
Our ancestors drank from streams and rivers that washed over rocks and minerals, however our trendy water sources are much less best. I’ve seen an enormous distinction in my hydration since including minerals and salt very first thing within the morning.
After hours of sleep, the physique naturally wakes up mildly dehydrated from water misplaced by respiration and perspiration. I rotate totally different sources, together with mineral water, electrolytes, or water with loads of high quality salt. I even journey with my very own salt and minerals!
Most of us are mineral poor from depleted soil and filtered water. Add sweating, sauna use, or train, and people wants improve considerably. I additionally choose to front-load hydration earlier within the day so I’m not attempting to catch up at evening. This helps higher sleep and steadier vitality all through the day.
The Minerals I Take Every day
I point out a number of totally different mineral sources on the podcast and weblog and that’s as a result of I prefer to rotate my minerals. Proper now my go-to minerals are :
Dietary supplements I’m Loving Proper Now
I don’t take dietary supplements each single day, and I don’t even take the identical ones each day. I’ll attain for what I really feel like my physique wants within the second. There are a couple of nonetheless that I do take most days. Whereas my genetic testing confirmed these are particularly useful for me, they’re additionally nice for most individuals. I rotate others as wanted, however these are the regular ones.
• Phosphatidylcholine (for methylation, nervous system well being, and focus)
• Glycine (for sleep, blood sugar assist, collagen manufacturing)
• Inositol (for temper, metabolic assist, and restorative sleep)
Getting Morning Daylight to Set Circadian Rhythm
Morning mild publicity is among the most impactful every day habits I’ve adopted. As quickly as I roll away from bed and seize my jar of salt water, I step outdoors for some morning daylight. For those who can’t get out at dawn, purpose to get outdoors inside an hour of it. I’m not staring on the solar, simply being outside and letting pure mild do its work.
Mild publicity regulates circadian rhythm, cortisol patterns, and hormone signaling. Morning mild additionally helps melatonin manufacturing later within the day, which immediately impacts sleep high quality. Even on cloudy days, out of doors mild is way stronger and extra helpful than indoor lighting.
I typically behavior stack this with hydration and grounding, standing barefoot outdoors whereas ingesting mineral water. When doable, I additionally attempt to see dawn and sundown. These instances supply pure purple mild that helps mitochondrial well being, pores and skin well being, and eye well being.
Mild is among the easiest and most missed well being instruments obtainable, and it’s fully free.
Make Sleep a True Precedence
High quality sleep is foundational. I’ve by no means interviewed a single well being skilled who mentioned sleep doesn’t matter. With out sufficient high quality sleep, each different side of our well being suffers. However an excellent evening’s sleep begins lengthy earlier than bedtime.
Morning mild publicity, hydration, and daytime motion all assist higher sleep at evening. Our sleep surroundings additionally performs an enormous position. I prioritize darkness with full blackout shades and eradicate synthetic mild publicity within the bed room. I actually can’t see my hand in entrance of my face as soon as the shades go down!
Temperature is one other key issue. Sleeping in a cooler surroundings helps deeper and longer sleep. As an alternative of cooling all the home, I exploit my ChiliPad to chill my mattress and mimic pure sleeping situations. I discover an enormous distinction after I journey and don’t have it with me!
My Favorites For Sleep
Whereas lots of my well being habits are free, my sleep space and nighttime routine is one space I’ve invested somewhat extra in. And issues like a sound machine, bed room air filter, and blackout shades are issues I can arrange as soon as and simply hold utilizing. It’s a straightforward approach to automate my well being habits.
It’s fully non-obligatory, however I’ve additionally been liking Tranq Dart from Wizard Sciences at evening for winter sleep. Typically I’ll alternate this with my different favourite night beverage, Cacao Calm.
Higher Respiratory With Mouth Taping
That is one other nighttime behavior, however deserves it’s personal point out. Mouth taping is one among my extra unconventional habits, and it’s not for everybody. It helps assist nasal respiration throughout sleep, which promotes slower, deeper breaths and higher oxygenation.
Persistent mouth respiration can contribute to dry mouth, cavities, mind fog, sleep points, and a lot extra. Gently taping the lips closed encourages nasal respiration and I discover I get up extra refreshed. You may get extra particulars on mouth taping (and for those who ought to attempt it) right here.
Grounding For a Happier Nervous System
Grounding (aka earthing) means spending time barefoot on grass or dust. It’s one other every day staple in my wholesome behavior routines. Whether or not it’s grass, dust, or sand, direct contact with the earth has a relaxing impact on the nervous system and helps align our physique’s pure electrical indicators. These can simply grow to be disrupted from an excessive amount of time indoors and utilizing gadgets (like cell telephones).
Analysis suggests grounding could assist regulate cortisol rhythms, cut back irritation, and enhance coronary heart price variability over time. Subjectively, it feels grounding and stabilizing, particularly when paired with daylight and contemporary air. I’ll typically floor within the mornings and evenings after I’m getting mild publicity and it’s one other free behavior.
Utilizing Scorching and (Typically) Chilly Remedy
Sauna is one among my favourite and strongest wellness instruments I exploit. Warmth publicity creates a short-term stress that teaches the physique to grow to be extra resilient. Common sauna use is linked with cardiovascular advantages, higher detox, and an extended life span.
I purpose for classes round 20 minutes and use my sauna a number of instances per week each time doable. Chilly publicity may also be helpful, both by itself or paired with sauna in distinction remedy. Whereas this one isn’t free, it may be an amazing addition to your well being routine. If I might solely hold one wellness modality in my dwelling, sauna could be it.
Beginning the Day With Protein
After hydration and light-weight publicity, I prioritize morning protein. Getting not less than 40 grams of protein early within the day helps stabilize blood sugar, assist muscle well being, and promote regular vitality.
From a hormonal perspective, protein-first mornings ship security indicators to the physique. This helps cut back junk meals cravings later within the day and assist keep away from vitality crashes. I’ve seen I focus higher and really feel fuller after I get morning protein in.
It’s not about consuming the identical meals on repeat, however prioritizing nourishment so our physique is getting these security indicators.
Timing Is Every part
When doable, I attempt to cease consuming round sundown. This isn’t a strict rule, and I acknowledge it doesn’t work for everybody or each location. For me, consuming earlier helps higher digestion and deeper sleep.
By aligning meals with daylight this works with our circadian biology. It offers the physique a break from digestion and as an alternative permits extra vitality for restore and restoration throughout sleep. Even shifting dinner a bit earlier so that you just’re achieved consuming 3-4 hours earlier than mattress could make a distinction.
That is one behavior that’s versatile and relies on the seasonal rhythms.
Why I Hold (Nearly) Each Day
Hanging from a bar or sturdy floor is among the easiest motion habits I observe. Even brief intervals all through the day can decompress the backbone, stretch the shoulders, and assist grip power.
Researchers are more and more recognizing how grip power performs an enormous position in our longevity and total well being. Hanging helps joint well being, posture, and practical motion with out requiring a proper exercise. I purpose for a complete of about three minutes per day, damaged up as wanted. This behavior suits simply into every day life and provides advantages far past the time invested.
Getting Purple Mild From Nature First
Purple mild remedy gadgets might be useful, however nature provides a free model each day at dawn and sundown. This mild mild helps mitochondrial well being, pores and skin well being, and circadian rhythm regulation.
I’ve purple mild panels that I exploit typically, however I nonetheless prioritize pure purple mild each time doable. This retains the concentrate on foundational habits fairly than instruments or know-how. Merely being outdoors at dawn and sundown is a straightforward approach to get the free advantages of purple mild. And once more, I’ll behavior stack this with grounding and minerals!
I prioritize the straightforward issues, however I’ve additionally seen advantages from different wellness instruments. I really like my acupressure mat for muscle pressure aid, and issues like PEMF and BioCharger tech. Whereas I don’t contemplate them important fundamentals, they’re a pleasant addition to a strong well being routine.
These instruments are layered on high of foundational every day habits and the fundamentals matter excess of any superior tech. You may nonetheless be actually wholesome with out entry to specialised tools.
Ultimate Ideas on Constructing Your Personal Every day Habits
Over time, I’ve discovered consistency issues greater than depth. Many of the habits I depend on are easy and accessible. They don’t require perfection or inflexible schedules however as an alternative assist the physique’s pure rhythms day after day.
Well being builds quietly, very like compound curiosity. The small decisions you make most days form how you’re feeling over time. You don’t must undertake each behavior without delay. Begin with child steps and construct from there. Usually, the best every day habits create the most important and most lasting change.
Which well being habits do you depend on to really feel your finest? Any you’ll add to this checklist? Go away a remark and tell us!