For a long time, I believed that I felt my best wanted complex habits and constant optimization. Instead of spreadsheets to track all my supplements, health made easy. Daily habits. While I don’t follow them perfectly and vary as needed, there are some things that I consider non-negotiable.
When people ask about my daily routine, they often expect advanced biohacks or expensive equipment. The truth is very simple. Most of what I do is free or low-cost and nature-based. Light, minerals, movement, sleep and time outdoors are not trends, but basic needs. This post breaks down the habits I practice most consistently and explains why they’re important.
The idea is not to copy everything I do exactly, but to see what resonates with you. Use it as a springboard to create your own healthy routine.
Why I trust minerals (and you too)
Hydration is one of the few non-negotiables, but drinking lots of water isn’t. You may have heard that we are 80% water, but in reality we are 80% salt water. Our bodies are complex electrical systems that require minerals for cellular communication, nerve signaling, muscle contraction, and energy. Water alone will not do the job.
Our ancestors drank from streams and rivers washed over rocks and minerals, but our modern water sources are less suitable. I have noticed a huge difference in the water since I added the minerals and salt first thing in the morning.
After hours of sleep, the body wakes up slightly drier from the water lost through respiration and sweat. I cycle through different sources including mineral water, electrolytes or water A lot of quality salt. I even carry my own salt and minerals!
Most of us are deficient in minerals due to poor soil and polluted water. Add in sweat, sauna use, or exercise and those needs increase dramatically. I also don’t try to catch it at night, so I prefer to apply it to the face earlier in the day. This supports better sleep and stamina throughout the day.
Minerals I take every day
I mention different mineral sources on the podcast and blog and that’s because I like to rotate my minerals. At the moment I go to minerals.
My favorite additions right now
I don’t take supplements every day, and I don’t even take the same ones every day. This time I reach for what my body needs. But there are a few that I take many days off. While my genetic testing has shown that these are very beneficial for me, they are also very good for many people. I rotate others as needed, but these are the constants.
• Phosphatidylcholine (for methylation, nervous system health and focus)
• Glycine (for sleep, blood sugar support, collagen production)
• Inositol (for mood, metabolic support and restorative sleep)
Exposure to morning sunlight to set the Circadian Rhythm
Exposure to morning light is one of the daily habits I embrace. As soon as I get out of bed and grab my pitcher of saltwater, I head outside for some. Morning sunlight. If you can’t get out at sunrise, consider getting out within an hour. I’m not looking at the sun just being outside and letting the natural light do it’s work.
Light exposure Regulates circadian rhythm, cortisol patterns and hormone signaling. Morning light supports the production of melatonin later in the day, which directly affects the quality of sleep. Even on cloudy days, outdoor light is stronger and more useful than indoor light.
I often practice this with water moisture and piles on the ground, Standing outside with bare feet When drinking mineral water. I try to see as many sunrises and sunsets as possible. These periods provide natural red light that supports mitochondrial health, skin health and eye health.
Light is one of the simplest and most overlooked health tools out there, and it’s completely free.
Make sleep a real priority
It is the basis of quality sleep. I have never interviewed a health professional who said sleep is okay. If we don’t get enough quality sleep, every other aspect of our health suffers. But good sleep begins before bedtime.
Exposure to morning light, humidity, and Daily activity All of them support a better night’s sleep. Our sleeping environment also plays an important role. I almost prefer darkness. Dark shades And avoid exposure to artificial light in the bedroom. Once the shades are down, I can’t keep my hands off my face!
Temperature is another key factor. Sleeping in a cool environment promotes deeper and longer sleep. I use it instead of cooling the whole house My chilipad To cool my bed and simulate natural sleeping conditions. I notice a big difference when I travel and don’t have it with me!
My favorites for sleep
While many of my health habits are independent, my sleep environment and Night routine That’s one area where I invested a little more. And things like sound machines, bedroom air filters, and blackout shades that I can set up once and still use. It’s an easy way to automate my health habits.
It’s totally optional, but I also liked Trunk Dart. Witchcraft sciences At night for winter sleep. Sometimes I alternate this with another favorite night drink, Cacao calmed down.
Better breathing by tapping the mouth
This is another nightly habit, but it deserves a mention on its own. Mouth taping is one of my more unusual habits, and it’s not for everyone. It helps with nasal breathing during sleep, which leads to slow, deep breathing and better oxygenation.
Chronic mouth breathing can contribute to dry mouth, cavities, brain fog, sleep problems, and more. Gently tapping closed lips encourages nasal breathing and I notice that I wake up more rested. You can get more Details on oral recording (and if you should try) here.
A basis for a better nervous system
on the floor (aka earthing) means spending time barefoot on grass or dirt. It’s another daily staple in my healthy lifestyle routine. Grass, dirt or sand, direct contact with the earth has a calming effect on the nervous system, helping to regulate our body’s natural electrical signals. These can often be easily interrupted when using devices (such as mobile phones) around the house.
Studies show that standing on the floor can help regulate cortisol rhythms, reduce inflammation, and improve heart rate over time. In fact, especially when combined with sunlight and fresh air, it feels grounded and calming. I often fall out in the morning and evening when I get exposure to light and it’s another free habit.
Using hot and (sometimes) cold therapy
A sauna is one of my favorite and most powerful wellness tools I use. Heat exposure creates short-term stress that teaches the body to be stronger. Regular sauna use is associated with cardiovascular benefits, better tox, and longer life expectancy.
I aim for sessions of around 20 minutes and use my sauna as many times a week as possible. Cold exposure On its own or in combination with sauna therapy, it can be beneficial. While this is not free, it can be a great addition to your health routine. If I could only keep one wellness regimen in my home, It will be a sauna.
Start the day with protein
After moisture and exposure to light, I prioritize protein in the morning. Getting at least 40 grams of protein a day can help stabilize blood sugar, support muscle health, and promote stable energy.
From a hormonal point of view, protein-first mornings send safety signals to the body. This helps reduce cravings for junk food later in the day and avoid an energy crash. I notice that when I take in my morning protein, I focus better and feel full.
It is not about eating the same food over and over again, it is about making the body get those things first. Safety signs.
Timing is everything.
I try to stop eating around sunset as much as possible. This is not a strict rule, and I know it doesn’t work for everyone or every place. For me, eating earlier supports better digestion and deeper sleep.
This works with circadian biology by aligning food with daylight hours. Our bodies take a break from digestion and instead allow more energy for repair and recovery during sleep. Changing dinner a little earlier to 3-4 hours before bedtime can make a difference.
This is a habit that changes and changes according to the rhythms of the season.
Why do I upload (almost) every day?
Hanging from a bar or hard floor is one of the easiest exercise routines I’ve ever practiced. Even short intervals throughout the day can decompress the spine, stretch the shoulders, and support strength.
Researchers are increasingly discovering how. Grip strength It plays an important role in longevity and overall health. Stretching supports joint health, posture, and functional mobility without the need for regular exercise. I aim for a total of three minutes a day, broken down as needed. This practice fits easily into everyday life and provides benefits beyond the allotted time.
First get red light from nature
Red light therapy equipment It can be useful, but nature provides a free version every day at sunrise and sunset. This gentle light supports mitochondrial health, skin health and circadian rhythm regulation.
I have red light panels that I use quite often, but I still prefer natural red light whenever possible. This keeps the focus on basic practices rather than tools or technology. Being outdoors at sunrise and sunset is an easy way to get the free benefits of red light. And again, I do Habit stack This with land and minerals!
I prefer simple things, but I have noticed benefits from other security tools. I love mine. acupressure mat For muscle tension relief, and things Like PEMF And Biocharger Tech. While I don’t consider them essential basics, they are great additions to a strong state of health.
These tools are layered on top of basic daily routines and the basics are more important than any advanced technology. You can still be healthy without getting special equipment.
Final thoughts on building your own daily habits
Over time, I’ve found more consistency issues than durability. Most of the habits I rely on are simple and accessible. They don’t require perfection or rigid schedules, but instead support the body’s natural rhythms from day to day.
Health builds quietly, like compound interest. Small choices you make most days will shape how you feel over time. You don’t need to accept all experiences at once. Start with baby steps and build from there. Often, the simplest daily habits create the biggest and most lasting changes.
What health habits do you rely on to help you feel better? Do you have anything to add to this list? Leave a comment and let us know!
