For a very long time, I believed feeling my finest required advanced routines and fixed optimization. Instead of spreadsheets to trace all my dietary supplements, I’ve discovered that well being is constructed via easy, every day habits. While I don’t comply with them completely and I range as wanted, there are some issues that I think about to be my non-negotiables.
When folks ask about my every day habits, they typically count on superior biohacks or costly instruments. The actuality is far easier. Most of what I do is free or low-cost and rooted in nature. Light, minerals, motion, sleep, and time open air aren’t traits, however foundational wants. This submit breaks down the habits I apply most persistently 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 personal wholesome routines.
Why I Rely On Minerals (and So Do You)
Hydration is without doubt one of the few issues I think about 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 power. Water alone received’t do the job.
Our ancestors drank from streams and rivers that washed over rocks and minerals, however our fashionable 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 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 want 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 power all through the day.
The Minerals I Take Daily
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. Right now my go-to minerals are :
Supplements I’m Loving Right Now
I don’t take dietary supplements each single day, and I don’t even take the identical ones on daily basis. I’ll attain for what I really feel like my physique wants within the second. There are just a few nevertheless that I do take most days. While 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 Sunlight to Set Circadian Rhythm
Morning gentle publicity is without doubt one of the most impactful every day habits I’ve adopted. As quickly as I roll off the bed and seize my jar of salt water, I step outdoors for some morning daylight. If you’ll be able to’t get out at dawn, intention to get outdoors inside an hour of it. I’m not staring on the solar, simply being open air and letting pure gentle do its work.
Light publicity regulates circadian rhythm, cortisol patterns, and hormone signaling. Morning gentle additionally helps melatonin manufacturing later within the day, which immediately impacts sleep high quality. Even on cloudy days, outside gentle is much stronger and extra useful than indoor lighting.
I typically behavior stack this with hydration and grounding, standing barefoot outdoors whereas consuming mineral water. When doable, I additionally attempt to see dawn and sundown. These occasions provide pure crimson gentle that helps mitochondrial well being, pores and skin well being, and eye well being.
Light is without doubt one of the easiest and most missed well being instruments out there, and it’s fully free.
Make Sleep a True Priority
Quality sleep is foundational. I’ve by no means interviewed a single well being skilled who stated sleep doesn’t matter. Without sufficient high quality sleep, each different side of our well being suffers. But an excellent night time’s sleep begins lengthy earlier than bedtime.
Morning gentle publicity, hydration, and daytime motion all help higher sleep at night time. Our sleep atmosphere additionally performs a giant 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 atmosphere helps deeper and longer sleep. Instead of cooling your entire home, I use my ChiliPad to chill my mattress and mimic pure sleeping situations. I discover a giant distinction when I journey and don’t have it with me!
My Favorites For Sleep
While 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 hold utilizing. It’s a straightforward option to automate my well being habits.
It’s fully elective, however I’ve additionally been liking Tranq Dart from Wizard Sciences at night time for winter sleep. Sometimes I’ll alternate this with my different favourite night beverage, Cacao Calm.
Better Breathing With Mouth Taping
This 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 help nasal respiration throughout sleep, which promotes slower, deeper breaths and higher oxygenation.
Chronic 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 can get extra particulars on mouth taping (and in the event you ought to strive 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 it’s grass, dust, 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 into disrupted from an excessive amount of time indoors and utilizing gadgets (like cell telephones).
Research 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 when I’m getting gentle publicity and it’s one other free behavior.
Using Hot and (Sometimes) Cold Therapy
Sauna is considered one of my favourite and strongest wellness instruments I use. Heat publicity creates a short-term stress that teaches the physique to turn into extra resilient. Regular sauna use is linked with cardiovascular advantages, higher detox, and an extended life span.
I intention for periods round 20 minutes and use my sauna a number of occasions per week at any time when doable. Cold publicity may also be useful, both by itself or paired with sauna in distinction remedy. While this one isn’t free, it may be a fantastic addition to your well being routine. If I may solely hold one wellness modality in my house, sauna can be it.
Starting 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, help muscle well being, and promote regular power.
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 power crashes. I’ve observed I focus higher and really feel fuller when 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 Everything
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 a substitute permits extra power for restore and restoration throughout sleep. Even shifting dinner a bit earlier so that you simply’re executed consuming 3-4 hours earlier than mattress could make a distinction.
This is one behavior that’s versatile and will depend on the seasonal rhythms.
Why I Hang (Almost) Every Day
Hanging from a bar or sturdy floor is without doubt one of the easiest motion habits I apply. Even quick intervals all through the day can decompress the backbone, stretch the shoulders, and help grip power.
Researchers are more and more recognizing how grip power performs a giant function in our longevity and total well being. Hanging helps joint well being, posture, and practical 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 Red Light From Nature First
Red gentle remedy gadgets might be useful, however nature gives a free model on daily basis at dawn and sundown. This mild gentle helps mitochondrial well being, pores and skin well being, and circadian rhythm regulation.
I have crimson gentle panels that I use typically, however I nonetheless prioritize pure crimson gentle at any time when doable. This retains the concentrate on foundational habits relatively than instruments or know-how. Simply being outdoors at dawn and sundown is a straightforward option to get the free advantages of crimson gentle. And once more, I’ll behavior stack this with grounding and minerals!
I prioritize the straightforward issues, however I’ve additionally observed advantages from different wellness instruments. I love my acupressure mat for muscle pressure aid, and issues like PEMF and BioCharger tech. While I don’t think about 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 can nonetheless be actually wholesome with out entry to specialised gear.
Final Thoughts on Building Your Own Daily Habits
Over time, I’ve discovered consistency issues greater than depth. Most 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.
Health builds quietly, very similar to compound curiosity. The small decisions you make most days form how you are feeling over time. You don’t must undertake each behavior directly. Start with child steps and construct from there. Often, the only every 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 record? Leave a remark and tell us!
