For a very long time, I believed feeling my finest required complicated routines and fixed optimization. As a substitute of spreadsheets to trace all my dietary supplements, I’ve realized that well being is constructed via easy, each day habits. Whereas I don’t observe them completely and I fluctuate as wanted, there are some issues that I take into account to be my non-negotiables.
When individuals ask about my each day habits, they usually count on superior biohacks or costly instruments. The truth is far 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 publish breaks down the habits I observe most persistently and explains why they matter.
The thought 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 personal wholesome routines.
Why I Rely On Minerals (and So Do You)
Hydration is without doubt one of the few issues I take into account near a real non-negotiable, however it’s not nearly consuming extra water. You might need heard that we’re 80% water, however really we’re 80% salt water. Our our bodies are intricate electrical programs that want minerals for mobile communication, nerve signaling, muscle contraction, and vitality. Water alone received’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 superb. I’ve observed 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 via respiratory 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 desire to front-load hydration earlier within the day so I’m not attempting to catch up at night time. This helps higher sleep and steadier vitality all through the day.
The Minerals I Take Day by 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 nevertheless 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 help, collagen manufacturing)
• Inositol (for temper, metabolic help, and restorative sleep)
Getting Morning Daylight to Set Circadian Rhythm
Morning mild publicity is without doubt one of the most impactful each 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. In case you can’t get out at dawn, purpose to get outdoors inside an hour of it. I’m not staring on the solar, simply being outdoor and letting pure mild do its work.
Gentle publicity regulates circadian rhythm, cortisol patterns, and hormone signaling. Morning mild additionally helps melatonin manufacturing later within the day, which straight impacts sleep high quality. Even on cloudy days, outside mild is way stronger and extra useful than indoor lighting.
I usually behavior stack this with hydration and grounding, standing barefoot outdoors whereas consuming mineral water. When attainable, I additionally attempt to see dawn and sundown. These occasions supply pure crimson mild that helps mitochondrial well being, pores and skin well being, and eye well being.
Gentle is without doubt one of the easiest and most neglected well being instruments out there, and it’s utterly 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 a superb night time’s sleep begins lengthy earlier than bedtime.
Morning mild publicity, hydration, and daytime motion all help higher sleep at night time. Our sleep setting additionally performs an enormous position. I prioritize darkness with full blackout shades and get rid of 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 setting helps deeper and longer sleep. As a substitute of cooling all the home, I take advantage of my ChiliPad to chill my mattress and mimic pure sleeping circumstances. 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 slightly 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 preserve utilizing. It’s a simple approach to automate my well being habits.
It’s utterly non-obligatory, however I’ve additionally been liking Tranq Dart from Wizard Sciences at night time for winter sleep. Typically I’ll alternate this with my different favourite night beverage, Cacao Calm.
Higher Respiration With Mouth Taping
That is one other nighttime behavior, however deserves it’s personal point out. Mouth taping is certainly one of my extra unconventional habits, and it’s not for everybody. It helps help nasal respiratory throughout sleep, which promotes slower, deeper breaths and higher oxygenation.
Power mouth respiratory can contribute to dry mouth, cavities, mind fog, sleep points, and a lot extra. Gently taping the lips closed encourages nasal respiratory and I discover I get up extra refreshed. You may get extra particulars on mouth taping (and in case you ought to attempt it) right here.
Grounding For a Happier Nervous System
Grounding (aka earthing) means spending time barefoot on grass or grime. It’s one other each day staple in my wholesome behavior routines. Whether or not it’s grass, grime, 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 turn into disrupted from an excessive amount of time indoors and utilizing units (like cell telephones).
Analysis suggests grounding might assist regulate cortisol rhythms, scale 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 usually floor within the mornings and evenings after I’m getting mild publicity and it’s one other free behavior.
Utilizing Sizzling and (Typically) Chilly Remedy
Sauna is certainly one of my favourite and strongest wellness instruments I take advantage of. Warmth publicity creates a short-term stress that teaches the physique to turn into 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 occasions per week at any time when attainable. Chilly publicity may also be useful, 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 preserve one wellness modality in my dwelling, sauna could be it.
Beginning the Day With Protein
After hydration and lightweight publicity, I prioritize morning protein. Getting not less than 40 grams of protein early within the day helps stabilize blood sugar, help muscle well being, and promote regular vitality.
From a hormonal perspective, protein-first mornings ship security indicators to the physique. This helps scale back junk meals cravings later within the day and assist keep away from vitality crashes. I’ve observed 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 thing
When attainable, 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 accomplished 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 Cling (Virtually) Each Day
Hanging from a bar or sturdy floor is without doubt one of the easiest motion habits I observe. Even quick intervals all through the day can decompress the backbone, stretch the shoulders, and help grip energy.
Researchers are more and more recognizing how grip energy performs an enormous position in our longevity and total well being. Hanging helps joint well being, posture, and purposeful motion with out requiring a proper exercise. I purpose for a complete of about three minutes per day, damaged up as wanted. This behavior matches simply into each day life and affords advantages far past the time invested.
Getting Purple Gentle From Nature First
Purple mild remedy units may be useful, however nature affords 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 crimson mild panels that I take advantage of usually, however I nonetheless prioritize pure crimson mild at any time when attainable. This retains the deal with foundational habits relatively than instruments or expertise. Merely being outdoors at dawn and sundown is a simple approach to get the free advantages of crimson mild. And once more, I’ll behavior stack this with grounding and minerals!
I prioritize the easy issues, however I’ve additionally observed advantages from different wellness instruments. I really like my acupressure mat for muscle rigidity aid, and issues like PEMF and BioCharger tech. Whereas I don’t take into account them important fundamentals, they’re a pleasant addition to a strong well being routine.
These instruments are layered on prime of foundational each day habits and the fundamentals matter way over any superior tech. You may nonetheless be actually wholesome with out entry to specialised tools.
Remaining Ideas on Constructing Your Personal Day by 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 help 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 have to undertake each behavior without delay. Begin with child steps and construct from there. Typically, the best each day habits create the largest and most lasting change.
Which well being habits do you depend on to really feel your finest? Any you’d add to this listing? Go away a remark and tell us!