For a long time, I believed that doing your best required complex routines and constant optimization. Instead of a spreadsheet tracking every supplement, I learned that health is built through simple, daily habits. Although we cannot follow it perfectly and vary our expressions as needed, there are some non-negotiables.
When people ask me about my daily habits, they often expect advanced biohacking or expensive tools. The reality is much simpler. Most of the work I do is free or low cost and rooted in nature. Light, minerals, movement, sleep, and time outdoors are not trends, but basic requirements. This post breaks down the habits I practice most consistently and explains why they are important.
The idea is not to copy everything I do, but to see what resonates with you. Use it as a stepping stone to create your own healthy routine.
Why I Rely on Minerals (And You Too)
Hydration is one of the few non-negotiables for me, but that doesn’t just mean drinking more water. You may have heard that our body is 80% water, but in reality, 80% is salt water. Our bodies are complex electrical systems that require minerals for cellular communication, nerve signaling, muscle contraction, and energy. Water alone doesn’t work.
Our ancestors drank water from streams and rivers that washed away rocks and minerals, but modern water sources are less ideal. Since adding the minerals and salt first thing in the morning, I have noticed a huge difference in my hydration.
After a few hours of sleep, your body naturally wakes up slightly dehydrated due to water lost through breathing and sweat. I cycle through a variety of sources, including mineral water, electrolyte-rich water, or water rich in good quality salts. Go on a trip with your own salt and minerals!
Most of us are deficient in minerals due to depleted soil and filtered water. Add in sweating, using a sauna, and exercising, and these requirements increase significantly. I also prefer to hydrate early in the day so I’m not trying to catch up at night. This supports better sleep and steady energy throughout the day.
Minerals I Take Every Day
I mention several mineral sources on my podcast and blog because I like to keep them in circulation. My current favorite minerals are:
Supplements I’m Loving Right Now
I don’t take supplements every day, nor do I take the same supplement every day. I will reach for what I feel my body needs at that moment. But there are a few things that take most days. My genetic testing showed this to be especially helpful for me, but it’s also good for most people. I rotate others as needed, but these are the steady ones.
• Phosphatidylcholine (methylation, improves nervous system health and concentration)
• Glycine (sleep, blood sugar support, collagen production)
• Inositol (for mood, metabolic support, sleep recovery)
Get some morning sunlight to set your circadian rhythm
Exposure to morning sunlight is one of the most impactful daily habits I have adopted. As soon as I get out of bed, grab a bottle of salt water, and head outside to catch some morning sunlight. If you can’t get out during sunrise, aim to get out within an hour after sunrise. I’m not looking at the sun, I’m just being outdoors and letting the natural light do its work.
Light exposure regulates circadian rhythms, cortisol patterns, and hormonal signaling. Morning sunlight also supports melatonin production in the afternoon, which directly affects sleep quality. Even on cloudy days, outdoor lighting is much stronger and more beneficial than indoor lighting.
I often have a habit of layering this with hydration and grounding by standing barefoot outside while drinking mineral water. If possible, I also try to see the sunrise and sunset. This time provides natural red light that supports mitochondrial health, skin health, and eye health.
Light is one of the simplest yet most overlooked health tools available, and it’s completely free.
Make sleep a priority
Good quality sleep is fundamental. I’ve never interviewed a single health expert who said sleep isn’t important. Without enough quality sleep, all other aspects of your health suffer. But good sleep starts long before bedtime.
Morning light exposure, fluid intake, and movement during the day all help you sleep better at night. Our sleep environment also plays a big role. Use fully blackout shades to prioritize darkness and eliminate exposure to artificial light in the bedroom. Once the shade is down, you literally can’t see your hands in front of your face!
Temperature is another key factor. Sleeping in a cooler environment can help you get deeper, longer sleep. Instead of cooling your entire home, use ChiliPad to cool your bed and mimic natural sleeping conditions. I feel a huge difference when I travel and when I don’t!
My Favorites for Sleep
Many of my health habits are free, but my sleep space and nighttime routine is one area where I’ve invested a little more. And things like sound machines, bedroom air filters, and blackout shades can be set up once and used over and over again. An easy way to automate my health habits.
It’s completely optional, but I also liked Wizard Sciences’ Tranq Dart at night for hibernation. Sometimes I alternate this with my other favorite evening drink, Cacao Calm.
Improve breathing with mouth taping
This is another nighttime habit, but worth mentioning directly. Mouth taping is one of my unconventional habits and it may not be for everyone. It supports nasal breathing during sleep, promoting slower, deeper breathing and better oxygenation.
Chronic mouth breathing can lead to dry mouth, tooth decay, brain fog, sleep problems, and more. Lightly taping your lips closed will encourage nasal breathing and make you feel more refreshed when you wake up. More information about mouth taping (and when you should try it) can be found here.
Grounding for a happier nervous system
Grounding (aka grounding) means spending time barefoot on grass or dirt. It’s another daily staple in my healthy habits routine. Direct contact with the ground, whether grass, dirt or sand, has a calming effect on the nervous system and helps align our body’s natural electrical signals. Spending too much time indoors and using devices like cell phones can easily interfere with these functions.
Research shows that grounding can help regulate cortisol rhythms, reduce inflammation, and improve heart rate variability over time. Subjectively, it feels calming and grounding, especially when combined with sunlight and fresh air. I often ground myself in the morning and evening when exposed to light, which is another freeing habit.
Use of heat and (sometimes) cold therapy
Sauna is one of my favorite and most powerful wellness tools I use. Heat exposure creates short-term stress that helps increase the body’s resilience. Regular sauna use has been linked to cardiovascular benefits, better detoxification and a longer lifespan.
I aim for sessions of around 20 minutes and use the sauna several times a week whenever possible. Cold exposure may also be beneficial on its own or in combination with a sauna as a contrast therapy. This isn’t free, but it can be a great addition to your health routine. If you could only maintain one wellness practice at home, it would be a sauna.
Start your day with protein
After hydration and light exposure, I prioritize morning protein. Consuming at least 40 grams of protein early in the day helps stabilize blood sugar, support muscle health, and promote steady energy.
From a hormonal standpoint, a protein-first breakfast sends a safety signal to your body. This will help reduce cravings for junk food later and prevent energy crashes. I’ve found that eating protein in the morning improves my concentration and makes me feel fuller.
Rather than eating the same food over and over again, it’s about prioritizing nutrition so your body receives safety signals.
Timing is everything
If possible, try to stop eating around sunset. We recognize that this is not a hard and fast rule and may not apply to everyone or in all locations. For me, eating early helps with better digestion and deeper sleep.
Timing your meals around daylight hours helps with our circadian biology. This gives your body a break from digestion and instead allows more energy for recovery and repair during sleep. Eating dinner a little earlier so that you eat 3 to 4 hours before bed can also make a difference.
This is one of those habits that is flexible and depends on seasonal rhythms.
Why I Hang Up on the Phone (Almost) Every Day
Hanging on a bar or sturdy surface is one of the simplest movement habits I practice. Even short intervals throughout the day can decompress your spine, straighten your shoulders, and strengthen your grip.
Researchers are increasingly recognizing how grip strength plays a big role in our longevity and overall health. Hanging supports joint health, posture, and functional movement without formal exercise. Aim for a total of 3 minutes per day and divide it up as needed. This habit is easy to fit into your daily life and provides benefits that far outweigh the time invested.
Get the red light first from nature
Red light therapy devices can help, but nature provides a free version each day at sunrise and sunset. This soft light supports mitochondrial health, skin health, and circadian rhythm regulation.
Although we have red light panels that we often use, we still prioritize natural red light whenever possible. This means focusing on basic habits rather than tools or techniques. Simply being outside during sunrise and sunset times is an easy way to reap the free benefits of red lights. And I’ll get into the habit of accumulating this with grounding and minerals!
I prioritize simple things, but I’ve found benefits in other wellness tools as well. I love acupressure mats and their PEMF and BioCharger technologies for muscle tension relief. I don’t think these are essential basics, but they are a good addition to a solid health routine.
These tools are layered on top of basic daily habits, and the fundamentals are far more important than any advanced techniques. You can still be fit without using any special equipment.
Final Thoughts on Building Your Own Daily Habits
Over time, I realized that consistency is more important than intensity. Most of the habits I rely on are simple and accessible. It doesn’t require perfection or a strict schedule, but instead supports your body’s natural rhythm each day.
Health, like well-being, is built quietly. The small choices you make most days determine how you feel over time. You don’t have to adopt all your habits 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 use to feel your best? Is there anything you’d like to add to this list? Let us know by leaving a comment!
