For a very long time, I believed feeling my finest required advanced routines and fixed optimization. As a substitute of spreadsheets to trace all my dietary supplements, I’ve realized that well being is constructed by means of easy, every day habits. Whereas I don’t comply with them completely and I differ as wanted, there are some issues that I take into account to be my non-negotiables.
When folks ask about my every day habits, they typically anticipate superior biohacks or costly instruments. The truth 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 put up breaks down the habits I observe most persistently and explains why they matter.
The concept isn’t so that you can copy every part 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 take into account near a real non-negotiable, but it surely’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 techniques 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 trendy water sources are much less best. 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 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 Each 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 just a few 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 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 off the bed and seize my jar of salt water, I step outdoors for some morning daylight. If you happen to can’t get out at dawn, intention to get outdoors 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 straight impacts sleep high quality. Even on cloudy days, out of doors gentle is way stronger and extra helpful than indoor lighting.
I typically 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 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 utterly free.
Make Sleep a True Precedence
High quality sleep is foundational. I’ve by no means interviewed a single well being knowledgeable who mentioned sleep doesn’t matter. With out sufficient high quality sleep, each different side of our well being suffers. However night time’s sleep begins lengthy earlier than bedtime.
Morning gentle publicity, hydration, and daytime motion all assist higher sleep at night time. Our sleep setting additionally performs a giant function. 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 setting helps deeper and longer sleep. As a substitute of cooling the complete home, I exploit my ChiliPad to chill my mattress and mimic pure sleeping circumstances. I discover a giant 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 maintain utilizing. It’s a simple method to automate my well being habits.
It’s utterly non-compulsory, 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 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 will get extra particulars on mouth taping (and when 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 every 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 alerts. These can simply grow to be disrupted from an excessive amount of time indoors and utilizing units (like cell telephones).
Analysis suggests grounding might assist regulate cortisol rhythms, cut back irritation, and enhance coronary heart charge 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 grow 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 occasions per week at any time when attainable. Chilly publicity will 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 may solely maintain one wellness modality in my house, sauna can be it.
Beginning the Day With Protein
After hydration and lightweight publicity, I prioritize morning protein. Getting a minimum of 40 grams of protein early within the day helps stabilize blood sugar, assist muscle well being, and promote regular power.
From a hormonal perspective, protein-first mornings ship security alerts 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 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 alerts.
Timing Is All the pieces
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 daylight this works with our circadian biology. It offers 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 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 Dangle (Virtually) Each Day
Hanging from a bar or sturdy floor is among the easiest motion habits I observe. 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 a giant function in our longevity and total 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 suits simply into every day life and affords advantages far past the time invested.
Getting Pink Gentle From Nature First
Pink gentle remedy units will be useful, however nature affords a free model each 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 at any time when attainable. This retains the concentrate on foundational habits somewhat than instruments or know-how. Merely being outdoors at dawn and sundown is a simple method 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 observed advantages from different wellness instruments. I like my acupressure mat for muscle pressure 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 stable 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.
Closing Ideas on Constructing Your Personal Each 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 a substitute 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 are feeling over time. You don’t must undertake each behavior without delay. Begin with child steps and construct from there. Usually, 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 checklist? Depart a remark and tell us!
