For a long time, I thought achieving optimal well-being meant engaging in intricate routines and continuous optimization. Rather than relying on spreadsheets to keep track of every supplement, I’ve discovered that health thrives on simple, daily habits. While my adherence isn’t always perfect, a few practices have become essential to my wellness mantra.
When I share my daily habits, people often anticipate some form of advanced biohacks or pricey tools. The truth is much more straightforward. Much of what I incorporate is either free or inexpensive and deeply connected to nature. Light, minerals, movement, sleep, and time spent outdoors are not trendy concepts, but fundamental needs. This article will outline the habits I consistently practice and why they matter.
The goal here isn’t for you to mimic every single thing I do, but rather to find what resonates with you. Think of this as a launching point to build your own healthy routine.
Why I Rely On Minerals (and So Do You)
Hydration is one aspect I regard as nearly non-negotiable, but it’s about much more than just drinking more water. You’ve likely heard that we’re 80% water, but the reality is that we’re 80% salt water. Our bodies function as intricate electrical systems that require minerals for cellular communication, nerve signaling, muscle contraction, and energy production. Water on its own falls short.
In a natural setting, our ancestors consumed water from streams and rivers rich in minerals, which isn’t the case with most modern water supplies. I’ve experienced a remarkable improvement in my hydration by adding minerals and salt first thing in the morning.
After a night’s rest, the body tends to wake up slightly dehydrated due to moisture lost through breathing and perspiration. I alternate different sources, including mineral water, electrolytes, or water enriched with high-quality salt. When I travel, I ensure I have my own salt and mineral supply.
Many of us face mineral deficiencies stemming from depleted soils and processed water. Activities like sweating, sauna usage, or workouts increase mineral requirements significantly. I prefer to hydrate early in the day so I’m not struggling to replenish at night, which supports better sleep and more consistent energy levels throughout the day.
The Minerals I Take Daily
I often mention various mineral sources on my podcast and blog. This is because I like to keep my mineral intake diverse. Currently, my go-to minerals include:
Supplements I’m Loving Right Now
My approach to supplements isn’t rigid; I don’t take them every day, nor do I rely on the same ones consistently. I choose what feels beneficial for my body at that moment. However, a handful of supplements have become regulars. Genetic testing has shown these are particularly advantageous for me, but they’re also beneficial for many others. I rotate others as needed, but these are my steady picks.
• Phosphatidylcholine (for methylation, nervous system health, and focus)
• Glycine (for sleep, blood sugar support, collagen production)
• Inositol (for mood, metabolic support, and restorative sleep)
Getting Morning Sunlight to Set Circadian Rhythm
Embracing morning light exposure has been one of the most significant habits I’ve adopted. As soon as I’m out of bed and have my salt-water jar ready, I step outside for that early sunlight. If getting outside at sunrise is challenging, aim for within an hour after it. I don’t stare directly at the sun; instead, I enjoy being outdoors and let natural light perform its work.
Exposure to natural light helps regulate circadian rhythms, cortisol levels, and hormone signaling. Morning light encourages melatonin production later in the day, directly influencing sleep quality. Even on overcast days, outdoor light is far more beneficial than indoor lighting.
I often combine this habit with hydration and grounding, standing barefoot outside while sipping mineral water. Whenever possible, I aim to experience both sunrise and sunset, which offer natural red light that positively affects mitochondrial, skin, and eye health.
Light is one of the simplest yet most overlooked wellness tools available, and it’s entirely free.
Make Sleep a True Priority
Quality sleep forms the foundation of well-being. I’ve yet to meet a health expert who downplays the importance of sleep. Insufficient quality sleep negatively impacts all aspects of health. But achieving restful sleep begins long before you hit the pillow.
Morning light exposure, proper hydration, and daytime activity play vital roles in achieving better sleep at night. The sleep environment also significantly influences sleep quality. I prioritize darkness with full blackout shades and limit artificial light exposure in my bedroom. I can literally not see my hand in front of my face after lowering the shades!
Temperature is another critical factor. A cooler sleeping environment facilitates deeper, longer sleep. Instead of cooling my entire home, I use my ChiliPad to cool my bed and mimic natural sleeping conditions. Traveling without it makes a noticeable difference!
My Favorites For Sleep
While many of my health habits don’t require spending money, I’ve invested more in my sleep environment and nighttime routines. Items like a sound machine, air filter for the bedroom, and blackout shades are relatively easy to set up and offer ongoing benefits. It simplifies my health habits.
Additionally, I’ve been enjoying Tranq Dart from Wizard Sciences for winter sleep. Occasionally, I alternate this with my other evening favorite, Cacao Calm.
Better Breathing With Mouth Taping
This concept may sound unusual, but mouth taping is another nighttime habit worth discussing. This method fosters nasal breathing during sleep, which leads to slower, deeper breaths and improves oxygenation.
Mouth breathing can lead to dry mouth, dental issues, fatigue, sleep disturbances, and much more. Using gentle tape to keep the lips closed encourages nasal breathing, and I’ve noticed waking up feeling more refreshed. More details on mouth taping (and whether it’s right for you) can be found here.
Grounding For a Happier Nervous System
Grounding, or earthing, simply means connecting with the earth by being barefoot on grass or dirt. This daily practice greatly influences my health routine. Touching the earth—be it grass, dirt, or sand—has a calming effect on the nervous system and helps synchronize our body’s natural electrical signals. These signals can easily get out of whack from excessive indoor time and device usage, like cell phones.
Research indicates that grounding could help regulate cortisol levels, reduce inflammation, and enhance heart rate variability over time. Subjectively, it feels stabilizing and soothing, particularly when combined with sunlight and fresh air. I incorporate grounding into my morning and evening routines, taking advantage of the light exposure; it’s another free health practice.
Using Hot and (Sometimes) Cold Therapy
Sauna usage has become one of my preferred wellness practices. Exposure to heat generates a temporary stress response that teaches the body resilience. Regular sauna use is associated with cardiovascular improvements, enhanced detoxification, and increased longevity.
I aim for sessions lasting about 20 minutes and try to use my sauna several times a week whenever feasible. Cold exposure can also be refreshing, either by itself or in contrast with sauna use. While this isn’t a cost-free habit, it can significantly enhance your health routine. If I had to keep just one wellness modality at home, sauna would be my choice.
Starting the Day With Protein
After hydration and light exposure, I make it a point to include protein in the morning. Consuming at least 40 grams of protein early in the day helps maintain stable blood sugar, supports muscle health, and provides enduring energy.
From a hormonal perspective, starting the day with protein signals safety to the body. This practice helps mitigate junk food cravings later and prevents energy drops. I’ve found that focusing on morning protein enhances my concentration and overall fullness.
This isn’t about restricting yourself to the same foods every morning. Instead, emphasize nourishment to offer your body those positive safety signals.
Timing Is Everything
Whenever possible, I try to finish eating by sunset. This isn’t a strict directive, and I understand it may not suit everyone or every location. For me, early eating promotes better digestion and deeper sleep.
Aligning meals with the sunlight hours complements our natural circadian rhythms. This strategy provides the body with a break from digestion, allowing more energy for repair and recovery during sleep. Even just pushing dinner earlier—aiming to finish eating 3-4 hours before bedtime—can make a significant difference.
This habit can shift depending on seasonal patterns.
Why I Hang (Almost) Every Day
Hanging from a bar or sturdy surface is one of the simplest movement habits I practice. Even brief intervals throughout the day can decompress my spine, stretch my shoulders, and enhance grip strength.
Researchers are increasingly recognizing grip strength as an important factor in our longevity and overall health. Hanging promotes joint health, proper posture, and functional movement without the need for formal exercise. I aim for a total of around three minutes each day, breaking it down as necessary. This easily fits into my daily routine while offering benefits far beyond the time invested.
Getting Red Light From Nature First
While red light therapy devices can be advantageous, nature presents a free alternative each day at sunrise and sunset. This gentle light fosters mitochondrial, skin, and circadian rhythm health.
While I have red light panels that I often use, I still prioritize natural sources whenever feasible. This approach keeps my focus on foundational health habits rather than relying solely on technology. Simply being outside at those natural times can yield the benefits of red light for free. I often incorporate this with grounding and mineral intake!
I focus on the basics, but I’ve also noticed positive outcomes from other wellness tools. I enjoy my acupressure mat for muscle relaxation, and I find value in PEMF and BioCharger tech. While I don’t view these as essential, they make a nice addition to a robust health routine.
These tools complement my fundamental daily habits, showing that the basics hold far greater value than any sophisticated equipment. It’s entirely possible to maintain good health without specialized tools.
Final Thoughts on Building Your Own Daily Habits
Over time, I’ve realized that consistency holds more power than intensity. Most of my daily habits are straightforward and accessible, not requiring perfection or strict schedules but rather supporting the body’s natural rhythms day after day.
Health builds gradually, akin to compound interest. The small, daily choices shape our well-being over time. You don’t need to implement every habit all at once. Start with small steps and grow from there. More often than not, the simplest daily habits foster the most significant and enduring change.
What health habits do you rely on to feel your best? Is there anything you’d add to this list? Share your thoughts in the comments!
