For a very long time, I believed feeling my greatest required advanced routines and fixed optimization. As an alternative of spreadsheets to trace all my dietary supplements, I’ve discovered that well being is constructed by means of easy, every day habits. Whereas I don’t observe them completely and I differ as wanted, there are some issues that I contemplate to be my non-negotiables.
When folks ask about my every day habits, they usually anticipate superior biohacks or costly instruments. The fact is way less complicated. Most of what I do is free or low-cost and rooted in nature. Gentle, minerals, motion, sleep, and time outdoor aren’t developments, however foundational wants. This submit breaks down the habits I follow most constantly and explains why they matter.
The concept isn’t so that you can copy all the things I do precisely, however see what resonates with you. Use it as a springboard to create your individual wholesome routines.
Why I Rely On Minerals (and So Do You)
Hydration is among the few issues I contemplate near a real non-negotiable, but it surely’s not nearly consuming extra water. You may need heard that we’re 80% water, however truly we’re 80% salt water. Our our bodies are intricate electrical methods 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 supreme. 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 means of respiration and perspiration. I rotate completely 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 making an attempt to catch up at evening. This helps higher sleep and steadier vitality all through the day.
The Minerals I Take Each day
I point out a number of completely 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 day by day. I’ll attain for what I really feel like my physique wants within the second. There are just a few 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 gentle 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 exterior for some morning daylight. Should you can’t get out at dawn, intention to get exterior inside an hour of it. I’m not staring on the solar, simply being outdoor and letting pure gentle do its work.
Gentle publicity regulates circadian rhythm, cortisol patterns, and hormone signaling. Morning gentle additionally helps melatonin manufacturing later within the day, which instantly impacts sleep high quality. Even on cloudy days, outside gentle is way stronger and extra helpful than indoor lighting.
I usually behavior stack this with hydration and grounding, standing barefoot exterior whereas consuming mineral water. When doable, I additionally attempt to see dawn and sundown. These instances provide pure pink gentle that helps mitochondrial well being, pores and skin well being, and eye well being.
Gentle is among the easiest and most neglected well being instruments accessible, 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 professional who stated sleep doesn’t matter. With out sufficient high quality sleep, each different side of our well being suffers. However a great evening’s sleep begins lengthy earlier than bedtime.
Morning gentle publicity, hydration, and daytime motion all assist higher sleep at evening. Our sleep surroundings additionally performs an enormous function. I prioritize darkness with full blackout shades and eradicate synthetic gentle 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 the complete home, I exploit my ChiliPad to chill my mattress and mimic pure sleeping circumstances. I discover an enormous distinction once I journey and don’t have it with me!
My Favorites For Sleep
Whereas a lot of my well being habits are free, my sleep space and nighttime routine is one space I’ve invested a bit 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 maintain utilizing. It’s a simple solution to automate my well being habits.
It’s fully elective, however I’ve additionally been liking Tranq Dart from Wizard Sciences at evening for winter sleep. Generally 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 considered one of 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.
Continual 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 will get extra particulars on mouth taping (and in the event you ought to attempt it) right here.
Grounding For a Happier Nervous System
Grounding (aka earthing) means spending time barefoot on grass or filth. It’s one other every day staple in my wholesome behavior routines. Whether or not it’s grass, filth, or sand, direct contact with the earth has a chilled impact on the nervous system and helps align our physique’s pure electrical indicators. These can simply turn out to be disrupted from an excessive amount of time indoors and utilizing gadgets (like cell telephones).
Analysis suggests grounding might assist regulate cortisol rhythms, cut back irritation, and enhance coronary heart fee variability over time. Subjectively, it feels grounding and stabilizing, particularly when paired with daylight and recent air. I’ll usually floor within the mornings and evenings once I’m getting gentle publicity and it’s one other free behavior.
Utilizing Scorching and (Generally) Chilly Remedy
Sauna is considered one of my favourite and strongest wellness instruments I exploit. Warmth publicity creates a short-term stress that teaches the physique to turn out to be extra resilient. Common sauna use is linked with cardiovascular advantages, higher detox, and an extended life span.
I intention for classes round 20 minutes and use my sauna a number of instances per week at any time when doable. Chilly publicity can be helpful, both by itself or paired with sauna in distinction remedy. Whereas this one isn’t free, it may be an incredible addition to your well being routine. If I might solely maintain one wellness modality in my house, sauna could be it.
Beginning the Day With Protein
After hydration and lightweight publicity, I prioritize morning protein. Getting at the very least 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 once 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 sunlight hours this works with our circadian biology. It provides the physique a break from digestion and as a substitute 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 will depend on the seasonal rhythms.
Why I Grasp (Nearly) Each Day
Hanging from a bar or sturdy floor is among the easiest motion habits I follow. Even quick intervals all through the day can decompress the backbone, stretch the shoulders, and assist grip energy.
Researchers are more and more recognizing how grip energy performs an enormous function in our longevity and general well being. Hanging helps joint well being, posture, and useful motion with out requiring a proper exercise. I intention for a complete of about three minutes per day, damaged up as wanted. This behavior matches simply into every day life and gives advantages far past the time invested.
Getting Purple Gentle From Nature First
Purple gentle remedy gadgets will be useful, however nature gives a free model day by day at dawn and sundown. This mild gentle helps mitochondrial well being, pores and skin well being, and circadian rhythm regulation.
I’ve pink gentle panels that I exploit usually, however I nonetheless prioritize pure pink gentle at any time when doable. This retains the deal with foundational habits relatively than instruments or expertise. Merely being exterior at dawn and sundown is a simple solution to get the free advantages of pink gentle. And once more, I’ll behavior stack this with grounding and minerals!
I prioritize the easy 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 prime of foundational every day habits and the fundamentals matter way over any superior tech. You possibly can nonetheless be actually wholesome with out entry to specialised gear.
Ultimate Ideas on Constructing Your Personal Each 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 a substitute assist the physique’s pure rhythms day after day.
Well being builds quietly, very similar to compound curiosity. The small decisions you make most days form how you are feeling over time. You don’t have to undertake each behavior directly. Begin with child steps and construct from there. Usually, the best every day habits create the largest and most lasting change.
Which well being habits do you depend on to really feel your greatest? Any you’ll add to this record? Go away a remark and tell us!
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