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, daily habits. Whereas I don’t comply with them completely and I fluctuate as wanted, there are some issues that I think about to be my non-negotiables.
When folks ask about my day by day habits, they typically 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 open air aren’t traits, however foundational wants. This publish breaks down the habits I apply most constantly and explains why they matter.
The concept isn’t so that you can copy all the pieces 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 likely one of the few issues I think about near a real non-negotiable, nevertheless it’s not nearly ingesting extra water. You might need heard that we’re 80% water, however really we’re 80% salt water. Our our bodies are intricate electrical techniques that want minerals for mobile communication, nerve signaling, muscle contraction, and power. 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 excellent. 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 by means of respiratory and perspiration. I rotate totally different sources, together with mineral water, electrolytes, or water with plenty of 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 want 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 power 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 wish 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-after-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 help, collagen manufacturing)
• Inositol (for temper, metabolic help, and restorative sleep)
Getting Morning Daylight to Set Circadian Rhythm
Morning gentle publicity is likely one of the most impactful day by day habits I’ve adopted. As quickly as I roll off the bed and seize my jar of salt water, I step exterior for some morning sunlight. For those who can’t get out at dawn, purpose to get exterior inside an hour of it. I’m not staring on the solar, simply being open air and letting pure gentle do its work.
Light exposure regulates circadian rhythm, cortisol patterns, and hormone signaling. Morning gentle additionally helps melatonin manufacturing later within the day, which straight impacts sleep high quality. Even on cloudy days, outside gentle is much stronger and extra helpful than indoor lighting.
I typically behavior stack this with hydration and grounding, standing barefoot outside whereas ingesting mineral water. When doable, I additionally attempt to see dawn and sundown. These instances supply pure pink gentle that helps mitochondrial well being, pores and skin well being, and eye well being.
Gentle is likely one of the easiest and most ignored 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 skilled who mentioned sleep doesn’t matter. With out sufficient high quality sleep, each different facet of our well being suffers. However a very good evening’s sleep begins lengthy earlier than bedtime.
Morning gentle publicity, hydration, and daytime movement all help higher sleep at evening. Our sleep surroundings additionally performs an enormous position. I prioritize darkness with full blackout shades and remove 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 your complete home, I exploit 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 a lot of my well being habits are free, my sleep space and nighttime routine is one space I’ve invested just a little 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 straightforward technique to automate my well being habits.
It’s fully optionally available, 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 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 details on mouth taping (and when you ought to strive it) right here.
Grounding For a Happier Nervous System
Grounding (aka earthing) means spending time barefoot on grass or grime. It’s one other day by day staple in my wholesome behavior routines. Whether or not it’s grass, grime, or sand, direct contact with the earth has a chilled impact on the nervous system and helps align our physique’s pure electrical alerts. These can simply turn out to be disrupted from an excessive amount of time indoors and utilizing units (like cell telephones).
Analysis suggests grounding could 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 typically floor within the mornings and evenings after I’m getting gentle 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 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 purpose for classes round 20 minutes and use my sauna a number of instances per week every time doable. Cold exposure may also be helpful, both by itself or paired with sauna in distinction remedy. Whereas this one isn’t free, it may be an awesome addition to your well being routine. If I might solely preserve one wellness modality in my residence, sauna would be it.
Beginning the Day With Protein
After hydration and light-weight publicity, I prioritize morning protein. Getting at the very least 40 grams of protein early within the day helps stabilize blood sugar, help muscle well being, and promote regular power.
From a hormonal perspective, protein-first mornings ship security alerts to the physique. This helps scale back junk meals cravings later within the day and assist keep away from power 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 safety signals.
Timing Is All the things
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 provides the physique a break from digestion and as an alternative permits extra power for restore and restoration throughout sleep. Even shifting dinner a bit earlier so that you simply’re completed 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 (Virtually) Each Day
Hanging from a bar or sturdy floor is likely one of the easiest motion habits I apply. Even brief intervals all through the day can decompress the backbone, stretch the shoulders, and help grip energy.
Researchers are more and more recognizing how grip strength performs an enormous position in our longevity and general well being. Hanging helps joint well being, posture, and useful 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 day by day life and gives advantages far past the time invested.
Getting Pink Gentle From Nature First
Red light therapy devices might be useful, however nature gives a free model day-after-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 typically, however I nonetheless prioritize pure pink gentle every time doable. This retains the concentrate on foundational habits relatively than instruments or expertise. Merely being exterior at dawn and sundown is a straightforward technique to get the free advantages of pink gentle. And once more, I’ll habit stack this with grounding and minerals!
I prioritize the straightforward issues, however I’ve additionally observed advantages from different wellness instruments. I like my acupressure mat for muscle rigidity reduction, and issues like PEMF and BioCharger tech. Whereas I don’t think about them important fundamentals, they’re a pleasant addition to a strong well being routine.
These instruments are layered on prime of foundational day by day habits and the fundamentals matter way over any superior tech. You’ll be able to nonetheless be actually wholesome with out entry to specialised gear.
Last Ideas on Constructing Your Personal Every day Habits
Over time, I’ve discovered consistency issues greater than depth. A lot of the habits I depend on are easy and accessible. They don’t require perfection or inflexible schedules however as an alternative help the physique’s pure rhythms day after day.
Well being builds quietly, very like compound curiosity. The small selections 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. Usually, the only day by 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 checklist? Go away a remark and tell us!
