Health Habits: My Top 10
Hi Health Nuts!
I’ve been making some powerful health changes throughout the years. I’m counting down the top 10 things health habits that have made the biggest impact on my health, energy, and happiness.
10. Cryotherapy/Cold Thermogenesis
Recently, I got my WellnessFX test back and noticed my inflammation was slightly higher than I’d like it to be. In addition to dietary changes, backing off of over-exercising, and sleeping more, I tried Cryotherapy/Cold Thermogenesis. Read more about my Cryotherapy experience here.
9. Eating more avocados
Seriously, they are delicious and nutritious. Do not fear healthy fats y’all. This year, I’ve probably eaten more avocados than any other year of my life. They fill me up and keep sugar cravings away. I highly recommend cracking open an avocado and sprinkling it with pink sea salt, cayenne pepper, turmeric, cilantro, and any other spices you like.
If you’re going to do any abdominal workout, stick with a plank. I’ve had fun this year working up to a 4 minute plank. But I quickly lose my 4 minute record if I don’t practice it regularly. Try one for yourself! Start with working up to 30 seconds. Then, continue to increase your plank hold by 5 second intervals every other day.
7. Developing a morning ritual
Upon waking, I used to check Facebook, Instagram, and email right away. Breaking this habit has been hugely beneficial. Neuroscientist Dr. Robert Cooper says that the first 22 minutes of your day set the tone for the rest of your day. I’ve been working on developing a morning ritual that includes a short body scan meditation or breathing exercise, lemon water, and reading my goals/list for the day. I notice such a difference in my productivity and stress level when I make time for my morning ritual.
6. Find a group of health-minded friends
For the first time in history, I don’t feel like a wack-a-doodle for being so into health! This year, I enrolled in the Bulletproof Coach Training Program, went to a 2 day coach training workshop, and attended the Bulletproof BioHacking Conference. I met so many incredible people who are just like me. The coach program provides us with practice groups, group calls, and a Facebook support group. Keeping in touch with my Bulletproof friends and meeting up with local ones has been so much fun! We push each other to be our best. Read more about my Bulletproof Coach Workshop experience here.
Living in a world of information overload makes it difficult to stay focused. It’s hard to keep track of it all! So, I use Evernote on my iPhone to keep my to-do list and a “Words of Wisdom” file. In this file, I have different categories like health, entrepreneurship, behavioral change, etc. When I hear a great tip on a podcast, in school, or from someone I know, I add it to my list. It’s a lifesaver. It backs up automatically to my computer, too. I’d recommend this to anyone who wants to get organized!
4. Counting sugar, not calories
In today’s world, “lifestyle” diseases (diabetes, heart disease, and some cancers) are killing more people than transmittable diseases. “Treating these preventable illnesses costs more than one-seventh of the U.S. GDP (Sugar: Eliminate This ONE Ingredient and Watch Your Health Soar).” To prevent them, we must end the insane over-consumption of sugar. The average person consumes 1/3 of a pound of sugar EVERY DAY (150 grams). Dr. Mercola, Dave Asprey, J.J. Virgin, and many other health experts recommend a maximum of 25 grams of sugar/fructose per day. Tracking my sugar intake on MyFitnessPal has been a huge awakening. By eating more healthy fats, veggies, and protein, I’ve been able to drastically decrease the amount of sugar I consume. What a difference in how i feel! Try decreasing the amount of sugar and fructose (fruit sugar) in your diet by tracking your food using MyFitnessPal; but please beware: this app likes to give you a daily caloric recommendation that is almost always too low!
3. Standing more, sitting less
Too much sitting is no bueno, even if you exercise regularly. Studies have linked sitting for long hours with worse mental health, higher risk of heart disease, and much more. I’ve been working at a high counter top (my cheap version of a standing desk) instead of a desk quite often. My posture and energy have improved because of this. I also notice less back pain. If you’re not ready to commit to a standing desk, try sitting on an exercise ball at your desk. This will require you to engage your core and improve your posture. No matter what, do your best to get up once every hour to move and stretch.
2. Working with a Functional Medicine Practitioner or Naturopathic Doctor
Peeps, I’ve had acne for about a decade. I have done just about EVERYTHING my skin doctor and other reliable books/sources recommend… I took antibiotics when I was younger (one of my biggest regrets), switched to another medication called Spironolactone when the antibiotics stopped working, and used multiple topicals for years. I changed my diet, increased my water intake, used lasers, gotten numerous facials/peels, and much more. While a small dose of Spironolactone has worked for me for quite a while, I know it’s not good for my body long-term. I’m sick of my skin doctor dismissing the issue with a drug that has side effects. Therefore, I decided to go the holistic route and have been working with a naturopath. I have been weaning off my Spironolactone. I’ve never been able to do this before without completely breaking out. What a difference it makes to have a doctor who listens to your concerns and works with you to change your lifestyle. Through the right supplements, health tests (hormones, gut microbiome test, etc.), and skin products, I have been slowly but surely improving! I’m almost off of my Spironolactone and it feels so good! Addressing the root cause of your health symptoms and partaking in prevention is one of the best things you can do for yourself. I highly recommend working with a holistic doctor in addition to your Medical Doctor. You can checkout my naturopathic doctor here.
1. Going on nature walks while listening to podcasts
I ranked this number one because it has helped me de-stress more than any other practice. It’s free. It’s fun. It’s easy on the body. Not to mention, I’ve learned so much about health and personal development on my walks because I listen to podcasts like Bulletproof Radio, The Tim Ferriss Show, and Fat Burning Man. I do my walks when I need a study break or boost of energy. It’s been a great substitute for other bad habits like stress eating or distracting myself with social media. Find a nice hike trail or neighborhood and get outside!