Health is your foundation for everything. Without it, the best plans, dreams, and ambitions fall apart. Here are the principles I’ve found to create a healthier, more resilient body. They’re practical, doable, and grounded in real results. Let’s break them down.
Table of Contents
- 1. What You Eat Matters (A Lot)
- 2. Hydration: Clean and Consistent
- 3. Smart Eating Habits
- 4. Sleep: The Ultimate Health Hack
- 5. Supplements: Fill the Gaps
- 6. Sunlight and Movement
- 7. Cut Back on the Harmful Stuff
- Final Thoughts
1. What You Eat Matters (A Lot)
90% Real Food Rule
Stick to single-ingredient foods. Think fruits, vegetables, meats, and grains. These are the foods your body knows how to process. Processed snacks? They’re designed for shelf life, not your health.
- Baby Steps: Swap your chips for a handful of nuts or fresh fruit. Gradually crowd out the junk.
- Why: Processed foods are loaded with additives that disrupt your gut and hormones. Real foods fuel you properly.
Eat Prebiotic Fiber
Feed your gut bacteria with foods like apples, berries, avocado, bananas, seaweed, pistachios, asparagus, mushrooms, sprouted oats, garlic, onions, and Jerusalem artichokes.
- Baby Steps: Add a handful of berries to your morning routine or swap white bread for sprouted oats.
- Why: Prebiotic fiber feeds good bacteria in your gut, improving digestion and overall health.
Eat Zinc-Rich Foods
Zinc supports immune function and cell repair. Foods like steak, shrimp, oysters (mandatory weekly), chicken thighs, dairy, and dark chocolate are excellent sources.
- Alternatives: If you’re not into oysters, lean on steak or chicken thighs.
- Why: Without zinc, your body can’t heal properly or fight off illness.
Embrace Fermented Foods
Fermented foods like kefir, kombucha, natto, kimchi, yogurt, sauerkraut, and fermented pickles enhance gut health. A healthy gut means better digestion, immunity, and mood.
- Start Small: Add a spoonful of sauerkraut to meals or drink a small glass of kefir or kombucha.
- Why: Your gut bacteria influence everything from digestion to mental clarity. Feed them well.
Gelatinous Cuts of Meat
Eat collagen-rich cuts like bone marrow, skin-on chicken thighs, and osso buco. These nourish your joints and skin.
- Baby Steps: Start with bone broth—it’s easy and packed with collagen.
- Why: Collagen keeps your joints moving and your skin glowing. Think of it as nature’s repair kit.
Polyphenol-Rich Foods
Foods like berries, organic coffee, and dark chocolate are loaded with polyphenols, which are powerful antioxidants.
- Why: Polyphenols reduce inflammation and protect against chronic disease.
- Baby Steps: Replace sugary snacks with a few squares of dark chocolate or a handful of berries.
2. Hydration: Clean and Consistent
Stop Drinking Tap Water
Tap water often contains contaminants and heavy metals that harm your health. Filtered water is a must.
- Alternative: Invest in a good water filter system or drink high-quality bottled water.
- Why: Clean water supports detoxification and keeps your cells functioning optimally.
Bone Broth on an Empty Stomach
Start your day with a warm cup of bone broth instead of coffee. It’s hydrating and packed with nutrients.
- Why: Bone broth soothes your gut and provides amino acids to kickstart your day.
- Baby Steps: Try replacing one morning coffee a week with bone broth and build from there.
3. Smart Eating Habits
Intermittent Fasting
Create a 10-14 hour window daily where you don’t eat. This allows your stomach to heal and your body to reset.
- Baby Steps: Start with a 12-hour window (e.g., 8 PM to 8 AM) and extend as it feels natural.
- Why: Constant grazing stresses your digestive system. Fasting lets your body repair itself.
Avoid Snacking
Your stomach needs breaks to heal. Grazing all day keeps it constantly working, leading to fatigue and digestive issues.
- Why: Digestive rest improves nutrient absorption and overall gut health.
- Baby Steps: Plan satisfying meals so you don’t feel the need to snack.
Stop Eating Before Bed
Avoid eating 2-3 hours before bed and wait at least an hour after waking to eat your first meal.
- Why: Late-night eating disrupts digestion and interferes with sleep quality.
- Baby Steps: Gradually push back your last meal of the day by 30 minutes.
4. Sleep: The Ultimate Health Hack
Get 7+ Hours of Quality Sleep
Sleep isn’t negotiable. Track your metrics if you have to, but make sure you’re hitting this target.
- Why: Sleep impacts everything—energy, recovery, and even weight management.
Better Sleep Habits
- Daily movement to tire your body.
- No caffeine after noon.
- Practice 4-7-8 breathing to relax.
- Avoid blue light before bed (use blue light blocking glasses or amber glasses if needed).
- Keep your room silent, dark, and cool.
- Go to bed and wake up at the same time every day.
- Baby Steps: Start by dimming your lights an hour before bed and committing to a consistent sleep schedule.
5. Supplements: Fill the Gaps
What to Add
- Colostrum: Supports gut health and immunity.
- Collagen: Strengthens skin, joints, and connective tissues.
- Omega-3s: Reduces inflammation.
- L-Glutamine: Aids gut lining repair.
- Vitamin D3/K2: Enhances bone health and immune function.
- Baby Steps: Introduce one supplement at a time and notice how your body responds.
- Why: Supplements aren’t magic, but they help fill nutritional gaps in modern diets.
6. Sunlight and Movement
Get More Sun
Sunlight boosts mood, energy, and vitamin D production. Aim for at least 20 minutes of exposure daily.
- Why: Lack of sunlight leads to low energy and poor health.
- Baby Steps: Take a short walk during your lunch break or sit by a window to soak up the rays.
Daily Movement
Regular movement is non-negotiable. It doesn’t have to be intense—just consistent.
- Examples: Walk, stretch, or do bodyweight exercises. Start with 10 minutes a day.
- Why: Movement improves circulation, energy, and longevity.
7. Cut Back on the Harmful Stuff
Avoid Antibiotics When Possible
Antibiotics disrupt your gut microbiome, which is crucial for overall health. Use them only when absolutely necessary.
- Why: Your gut bacteria protect you from illness. Avoid unnecessary hits to their population.
Limit Heavy Metals
Reduce exposure to heavy metals from cookware, tap water, and low-quality fish.
- Baby Steps: Use stainless steel or ceramic cookware and filter your water.
- Why: Heavy metals can accumulate in your body and lead to long-term health issues.
Ditch the Alcohol
Alcohol disrupts sleep, damages your liver, and hinders your recovery. Cut it out or drastically limit it.
- Baby Steps: Start by swapping your evening drink for sparkling water with lime.
- Why: The benefits of skipping alcohol—better sleep, clearer thinking, and improved health—are worth it.
Final Thoughts
Health doesn’t have to be overwhelming. Small, consistent changes add up to big results. Whether it’s eating real food, prioritizing sleep, or getting more sunlight, the key is to start where you are and build from there. Your future self will thank you.