- View sunlight for 2-15 minutes within 30 minutes of waking up. It's free and doesn't take very long. Try your best to be consistent with it. If there is no sunlight or you wake up when it's dark out, you can purchase a bright full spectrum light that can mimic sunlight. Natural sunlight is best of course. The light is on you and you view the light. Do not directly look at any bright light including the sun. Viewing early-morning sunlight helps you sleep at night, can enhance your mood for the day and can promote other great benefits.

 

- Avoid or limit alcohol. If you are going to consume alcohol, it is best to consume alcohol that doesn't contain added sugars or carbohydrates. If you drink multiple times a week, I recommend getting and taking a quality B-Complex vitamin daily as alcohol especially depletes these vitamins in the body.

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- Avoid smoking. Smoking can cause many long-term negative effects on the body, too many to list! Quitting smoking can reverse many of these effects on your body.

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- Avoid or limit added sugars. Always check the ingredients, sugars are in so many foods and drinks. Some sugars may be worse than others but there really isn't much data on that yet. I personally will occasionally use honey, coconut sugar, pure maple syrup and date syrup. I do my absolute best to avoid all others.

 

- Avoid ultra-processed foods! Not all processed foods are bad. Something as simple as roasted almonds are considered a processed food. Ultra-processed foods are packaged foods that have been made by food companies using many manufactured ingredients, rather than actual foods. It's best to always check the ingredients and be aware of what you're putting in your body. Avoid any foods or drinks that have artificial colors. Explore my Food & Drinks page for healthier, better-quality options.

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- Avoid simple carbohydrates when possible. These carbohydrates have many of their necessary nutrients removed. Simple carbs are digested quickly, causing spikes in blood sugar and often make you feel hungry sooner. Some examples are; white bread, soda, refined or enriched pasta, candy, desserts and etc.

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- Avoid highly refined vegetable and seed oils when possible. Many of these oils are heavily processed, often exposed to high heat, and stripped of naturally occurring compounds during refinement. Oils like soybean, corn, canola, sunflower, and generic "vegetable oil" blends are common examples. Better options include extra virgin olive oil, grass-fed butter or ghee, grass-fed tallow, avocado oil or coconut oil that are cold pressed. These options are more minimally processed and better suited for everyday cooking. Visit my Cooking Oils page to see the best brands I recommend.

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- Get a vitamin and mineral blood deficiency test if you can afford it. Many people have vitamin and/or mineral deficiencies and don't even know it. Fixing vitamin/mineral deficiencies can be life changing in a positive way. If you don't get a lot of sun, you could benefit by taking vitamin D3. Take vitamin K2 with D3. Take them with fats as they are fat soluble. Taking a quality multivitamin daily can be very beneficial as well. Visit my Vitamins & Supplements page to see quality brands I recommend.

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- Do a moderate intensity aerobic activity five days a week for a duration of 30 minutes or longer. If you need to, you can break it up and do two 15 minute sessions during a single day. If you're able to talk, but not sing, during your workout, then you've likely hit the target heart rate for the moderate intensity. Some good exercises are; walking briskly, bicycling, elliptical machine and swimming.

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- In addition to aerobic activity, include weight-bearing exercises two to three days per week. These movements strengthen bones, improve joint stability, and support long-term mobility. Excellent options include bodyweight squats, lunges, standing calf raises, dumbbell shoulder presses, dumbbell chest presses, and dumbbell curls. Aim for 2–3 working sets of 8–12 reps with a weight that’s challenging but still allows you to keep clean, controlled form.

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- Drink plenty of water daily and make sure you are getting electrolytes as well. Overhydrating with plain water can flush out electrolytes and dehydrate you. Sodium, Magnesium and Potassium are the main electrolytes. Sea Salt or Himalayan Salt are what I use for sodium intake. These salts not only provide you with sodium but many other minerals as well.

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- Get plenty of sleep! Poor sleep can drive insulin resistance, can disrupt appetite hormones and reduce your physical and mental performance. Explore my Vitamins & Supplements page for supplements that support healthy sleep.

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- Eat a well-balanced diet. Eat healthy whole foods as much and often as possible. Some great examples are; beef, chicken, turkey, salmon, tuna, eggs, sweet potatoes, rice, broccoli, asparagus, raspberries, blueberries, avocados, walnuts, almonds and etc.

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- Try your best not to eat within three hours of going to bed. This allows time for your body to digest the last food you ate so it won't disrupt your sleep. Eating within this window may lead your body to process calories less efficiently, which may contribute to weight gain. Eating before bed can also cause indigestion, acid reflux and heartburn.

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- Fasting has shown a lot of positive health benefits and success through trials and studies. I certainly wouldn't rule it out to possibly help you on your life journey.

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- Take a quality probiotic. Probiotics offer many significant health benefits. Prebiotics are important too as they feed the probiotic beneficial bacteria. You don't have to take prebiotics for probiotics to work, but consuming them both may make your probiotics more effective. Our gut is considered our second brain so you want to take care of it! As with all supplements, you may want to consult with a healthcare professional before taking probiotics or prebiotics. If you break out in hives or experience extreme stomach pain after ingesting a probiotic or prebiotic, stop taking the supplement and contact a doctor to determine if you're having an allergic reaction.