Actively seek and cultivate meaning and purpose in your life, as these non-tangible aspects are profoundly important for healing and overall health.
Make sleep a priority to allow your brain’s glymphatic system (cleaning crew) to clear out chemicals and breakdown particles, which is essential for preventing cognitive decline and maintaining memory.
Develop a habit of questioning established systems and medical protocols, rather than blindly following them, to seek better and more effective solutions for health.
Regularly practice meditation for 15-20 minutes daily to control your mind, reduce reactivity, and improve mental sharpness, especially if you feel burned out.
Dedicate at least 15 minutes each day to an activity solely for yourself, without smartphone involvement, to improve health and well-being.
Identify and engage in one activity you love each week that you may not have done before, as pursuing passions can significantly improve health symptoms.
Consume foods that are as close to nature as possible, seeking out local farmers and choosing items not injected or sprayed with chemicals, as unaltered food is generally the healthiest.
Aim for a diet where vegetables constitute up to 70% of your intake, complemented by well-sourced protein (grass-fed, organic, wild fish), as many people benefit from this low-carbohydrate approach.
Drastically reduce or eliminate highly refined and processed carbohydrates from your diet, as cutting them out can immediately improve your overall dietary quality.
Incorporate a balance of intense movement (push) with periods of rest (relax) in your exercise routine, similar to intermittent training, to avoid overexertion and burnout.
Pay attention to how your body feels after exercise; if you consistently feel exhausted, it indicates you might be over-exercising and should adjust your routine to prevent adrenal burnout.
Focus on moving your body as much as possible throughout the day, in ways nature intended, rather than solely relying on gym workouts, to improve overall physical health.
Incorporate daily practices of gratitude, as these ordinary activities have an extraordinary, beneficial effect on your health.
Make an effort to be kind to others, recognizing that this simple act can have a positive impact on your own health and well-being.
Leverage music, such as reggae (e.g., Bob Marley), to change your mood and promote healing by allowing your body to entrain to slower rhythms, which can help you relax and chill out.
Take regular walks in nature, as this seemingly ordinary activity is considered medicine and can have a significant positive impact on your health.
Learn and practice various breathing techniques to help relax and calm an overactive nervous system, getting out of your head and into a more balanced state.
Use meditation apps like Headspace or Calm to make starting and maintaining a daily meditation practice easier and more accessible.
Make an effort to sit around a table and eat dinners with your family, fostering community and connection which are important for health.
Actively seek out and join a community, either local or online, where you feel heard, comfortable, and share similar beliefs, even if it requires travel.
Participate in weekly group exercise classes, such as yoga, to meet like-minded people and foster a sense of community and connection.
Walk barefoot on the beach or in nature to connect with the earth’s energy, which can contribute to feeling better and a sense of awe.
Engage in ‘forest bathing’ or Shinrin Yoku by walking in a forest, as this practice is known to improve well-being and foster a feeling of awe.
If unable to buy all organic food, prioritize purchasing organic versions of items on the Environmental Working Group’s ‘Dirty Dozen’ list to reduce exposure to heavily sprayed pesticides.
Be aware of the chemicals in cosmetics and aim to decrease the number of chemicals applied to your skin, as the skin is permeable and these substances can enter your body.
Reduce or eliminate the use of typical household cleaning sprays, as they can cause skin and breathing problems due to chemical exposure.
Integrate short, five-minute strength training workouts into your daily routine, such as ‘kitchen workouts,’ to build strength even when time is limited.
Consider engaging in charity or nonprofit work, especially if struggling with chronic health issues, as a change of environment and focus on helping others can be profoundly healing.