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 realized that well being is constructed by way of easy, daily 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 day by day habits, they typically count on superior biohacks or costly instruments. The truth is way easier. Most of what I do is free or low-cost and rooted in nature. Mild, minerals, motion, sleep, and time outdoor aren’t tendencies, however foundational wants. This put up 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 take into account near a real non-negotiable, nevertheless it’s not nearly consuming extra water. You may 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 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 very 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 way of respiration 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 enhance considerably. I additionally desire to front-load hydration earlier within the day so I’m not attempting 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 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 every single 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 without doubt 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. In the event you can’t get out at dawn, purpose 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.
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, out of doors gentle is way stronger and extra helpful than indoor lighting.
I typically behavior stack this with hydration and grounding, standing barefoot outside whereas consuming mineral water. When attainable, I additionally attempt to see dawn and sundown. These occasions provide pure purple gentle that helps mitochondrial well being, pores and skin well being, and eye well being.
Mild is without doubt one of the easiest and most neglected well being instruments out there, 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 stated sleep doesn’t matter. With out sufficient high quality sleep, each different facet of our well being suffers. However a superb evening’s sleep begins lengthy earlier than bedtime.
Morning gentle publicity, hydration, and daytime movement all assist higher sleep at evening. Our sleep setting additionally performs an enormous position. I prioritize darkness with full blackout shades and get rid of 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 an alternative of cooling your entire 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 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 hold utilizing. It’s a simple solution 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 one among 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 details on mouth taping (and should 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 day by day staple in my wholesome behavior routines. Whether or not it’s grass, dust, 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 develop into disrupted from an excessive amount of time indoors and utilizing units (like cell telephones).
Analysis suggests grounding could 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 recent 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 one among my favourite and strongest wellness instruments I take advantage of. Warmth publicity creates a short-term stress that teaches the physique to develop into extra resilient. Common sauna use is linked with cardiovascular advantages, higher detox, and an extended life span.
I purpose for periods round 20 minutes and use my sauna a number of occasions per week every time attainable. 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 may solely hold one wellness modality in my residence, sauna would be it.
Beginning the Day With Protein
After hydration and lightweight publicity, I prioritize morning protein. Getting no less than 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 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 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 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 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 completed consuming 3-4 hours earlier than mattress could make a distinction.
That is one behavior that’s versatile and is determined by 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 apply. Even quick intervals all through the day can decompress the backbone, stretch the shoulders, and assist grip power.
Researchers are more and more recognizing how grip strength performs an enormous position in our longevity and total well being. Hanging helps joint well being, posture, and practical 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 presents advantages far past the time invested.
Getting Crimson Mild From Nature First
Red light therapy devices will be useful, however nature presents a free model every single day at dawn and sundown. This mild gentle helps mitochondrial well being, pores and skin well being, and circadian rhythm regulation.
I’ve purple gentle panels that I take advantage of typically, however I nonetheless prioritize pure purple gentle every time attainable. This retains the give attention to foundational habits relatively than instruments or know-how. Merely being exterior at dawn and sundown is a simple solution to get the free advantages of purple 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 pressure reduction, 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 prime of foundational day by day habits and the fundamentals matter way over any superior tech. You possibly can 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. 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 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 directly. Begin with child steps and construct from there. Typically, the best 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’d add to this record? Depart a remark and tell us!
