Top 10 Healthiest Habits for Optimal Wellness

The 10 Habits that Move the Needle on Your Health

Ten habits, one minute, ninety percent impact — that's the promise from this distillation of health advice, stating that optimizing these habits covers almost all the bases for real health improvements. The core idea is simple but not easy: promote sleep quality, move more, and adopt healthier eating habits. Aiming for 10,000 steps a day, sourcing clean water, and cutting back on refined sugar are key components.

Redefining Health Habits

These habits are the building blocks of a healthier lifestyle. They're grounded in prioritizing sleep, staying hydrated, and eating whole foods. This approach to health shifts the focus from chasing specific metrics (like weight) or supplements to daily habits that compound over time. Moving your body throughout the day, not just during designated "exercise" times, is central to the approach. Oils from seeds are cut in favor of healthier fats like butter, ghee, or tallow and organ meats (or liver capsules) make an appearance. Striving for simplicity that only sounds easy.

The 10 Habits of Health that Move the Needle

Going beyond the basics, these ten habits are more than just a to-do list — they are a reset for your body. Let's break down exactly what you should be cutting, adding, and switching up

What You Should Eat

Real food is central to this protocol. Refined sugar often hides in unexpected foods, so be mindful of your intake. Channel your inner caveman: eat what he would. The advice stresses real, whole foods, cutting out processed carbs. Meats should make up part of every meal. The subtle twist: liver. Organic meats, which are supposed to be rich in nutrients, or liver capsules; nature's multivitamin. Consuming organ meats, and liver capsules, regularly helps with nutrient needs. When it comes to cooking, cooking oils are a hot topic. Replace seed oils with healthy fats like butter, ghee, or tallow.

Move Your Body — Always

Steps matter, and so does the type of movement. 10,000 steps a day is set as the goal. The focus is on movement throughout the day, not structured exercise. Short walks, restlessness, and getting up once an hour — all movement. The framing is to focus on daily activities that get you moving instead of relying solely on a gym routine. In the spirit of following your body's natural urges, lifting weights should be a part of your routine. Aim for three times a week. The effort should be broken down into lifts that get the heart beating, the muscles working, and the core engaged. A gym is not required, so don't wait for the perfect environment.

When You Should Eat

The key is timing. For many people, hitting the gym is a great way to get moving. There are many ways to add fiber to your diet, but timing is the key. The focus is on adding fiber in the morning. Schedule a walk when you wake up. Gulping some vitamin D-inducing sunlight, take a deep breath and grab a snack. You shouldn't be eating carbs all day. This advice is not to clock the perfect diet, but to be mindful of when you eat what. Eat fewer carbs by getting rid of snacking on processed food.

Cutting the Quiet Toxins

Refined sugar, seed oils, bright light at night — these are the quiet toxins. Eliminating these from your diet is the key to improving your health. The focus is on minimizing your exposure to toxins, as they can quietly sabotage your health. This includes avoiding fragrance, plastics and light. These toxins are not the only ones to cut back on; exposure to fragrance, plastics, and bright light at night are all on the no-go list. The focus is on minimizing your exposure to these toxins, as they can quietly sabotage your health.

The Morning Reset

The morning is key to any habit reset. Waking up to a burst of sunlight. The morning routine is key. Take a deep breath. Aim for a walk to start your day. The goal is to get moving as soon as possible. Your meals are bolstered by a sprinkle of organ meat or a liver capsule. Drinking water, breathing, and living in the world should be a beginner's pivotal moment. The morning is a crucial part of the reset, as it sets the tone for the rest of the day. If done right, it can be a powerful way to jumpstart your health journey.

Get Started with Ten Habits

These ten habits are simple, but they're not easy. If you're ready to take the plunge, grab a copy of the full protocol. It includes step-by-step instructions, tips, and tricks to make these habits stick. If you need a reset or know that someone else does, then these ten habits can establish a healthier lifestyle.

• Focus on Sleep: Aim for 7–9 hours of quality sleep per night. Set a consistent sleep schedule and create a bedtime routine that helps you wind down.
• Move More: Set a step goal (e.g., 10,000 steps per day) and find ways to move throughout the day, like taking the stairs or going for short walks.
• Hydrate Wisely: Source water free from microplastics and fluoride. Invest in a good water filter if necessary.
• Embrace Sunlight: Spend time outdoors, especially within the first hour of waking. Natural light helps regulate your circadian rhythm.
• Cut Refined Sugar: Be mindful of hidden sugars in processed foods. Opt for natural sweeteners like honey or maple syrup when possible.
• Cook with Healthy Fats: Replace seed oils with butter, ghee, or tallow. These healthier fats are better for cooking and overall health.
• Prioritize Protein: Include a source of protein at every meal. This can be from animal sources, plant-based sources, or a combination of both.
• Incorporate Organ Meats: Add organ meats or liver capsules to your diet a couple of times a week. These are nature's multivitamin.
• Lift Heavy: Aim to lift something heavy three times a week. This doesn't require a gym; bodyweight exercises or household items can work just as well.
• Reduce Toxins: Minimize your exposure to fragrances, plastics, and bright light at night. Create a sleep environment that promotes restful sleep.

As You Enter the Health Regimen

The morning is crucial. Taking a deep breath, setting a step goal and getting the morning walk in all matter. Building healthy habits is a journey, not a destination. Start with small, manageable changes and build from there. The goal is to make these habits a part of your daily routine, not a temporary fix. As you embark on this journey, remember that progress, not perfection, is the goal. Celebrate your small victories and learn from your setbacks. With consistency and patience, these ten habits can truly move the needle on your health.