Best Weight Loss Methods -Daily healthy habits I can’t live without | uxa2.com

For a long time, I believed that feeling my best required complex daily routines and constant optimization. Instead of tracking all my supplements in a spreadsheet, I learned that health is built through simple daily habits. While I don’t follow them exactly, and I change them as needed, I think some things are non-negotiable.

When people ask me about my daily habits, they usually expect advanced biohacks or expensive tools. The reality is much simpler. Most of what I do is free or low-cost and rooted in nature. Light, minerals, exercise, sleep and outdoor time are not trends, but basic needs. This article breaks down the habits I form most often and explains why they are important.

The idea is not for you to copy exactly everything I do, but to see what resonates with you. Use it as a springboard to create your own healthy habits.

Why I’m Dependent on Minerals (And So Are You)

Hydration is one of the few things that I consider almost non-negotiable, but it’s not just about drinking more water. You may have heard that we are 80% water, but we are actually 80% salt water. Our bodies are complex electronic systems that require minerals for cell communication, nerve signaling, muscle contraction, and energy. Water alone cannot do the job.

Our ancestors drank from streams and rivers that washed away rocks and minerals, but our modern water sources are less than ideal. I have noticed a huge change in my hydration levels since adding minerals and salt first thing in the morning.

After several hours of sleep, the body naturally wakes up and experiences mild dehydration due to loss of water through breathing and perspiration. I rotate through different water sources, including mineral water, electrolytes, or water with lots of good salt. I even travel with my own salt and minerals!

Most of us suffer from mineral deficiencies due to impoverished soil and filtered water. Add in sweating, sauna or exercise, and these needs increase significantly. I also like to pre-hydrate earlier in the day so I’m not hydrating at night. This helps with better sleep and more consistent energy throughout the day.

Minerals I take every day

I mention a few different mineral sources on the podcast and blog, and that’s because I like to rotate my minerals. My go-to minerals right now are:

Supplements I’m loving right now

I don’t take supplements every day, or even the same supplements every day. I try to give my body what it needs right now. However, there are a few that I spend most of my time on. While my genetic testing suggests these are particularly helpful for me, they are also helpful for most people. I rotate others as needed, but these are stable.

• Phosphatidylcholine (for methylation, nervous system health, and attention)
• Glycine (for sleep, blood sugar support, collagen production)
• Inositol (for mood, metabolic support and restorative sleep)

Harnessing morning sunlight to set circadian rhythm

Morning sun exposure is one of the most impactful daily habits I’ve ever developed. As soon as I rolled out of bed, I grabbed a jar of salt water and walked outside to enjoy the morning sunshine. If you can’t get out at sunrise, try to get out within an hour of sunrise. I wasn’t staring at the sun, I was just outside and letting the natural light do its thing.

Light regulates circadian rhythms, cortisol patterns, and hormone signaling. Morning light also supports melatonin production later in the day, which directly affects sleep quality. Even on cloudy days, outdoor light is stronger and more beneficial than indoor lighting.

I often combine this with hydration and grounding by standing outside barefoot and drinking mineral water. I also try to see the sunrise and sunset if possible. These times provide natural red light that supports mitochondrial health, skin health, and eye health.

Light is one of the simplest and most overlooked health tools, and it’s completely free.

Make sleep a real priority

Quality sleep is the foundation. No health expert I spoke to ever said sleep wasn’t important. Without enough quality sleep, every aspect of our health can be affected. But good sleep starts long before you fall asleep.

Morning light exposure, hydration, and daytime exercise can all contribute to a better night’s sleep. Our sleep environment also plays an important role. I prioritize using full blackout curtains to maintain darkness and eliminate artificial light exposure in the bedroom. Once the curtains were down, I literally couldn’t see my hands in front of me!

Temperature is another key factor. Sleeping in a cooler environment promotes deeper, longer sleep. Instead of cooling the entire house, I use the ChiliPad to cool my bed and mimic natural sleeping conditions. I notice a huge difference when I travel without this with me!

my favorite sleep

While many of my wellness habits are free, my sleep area and nightly routine is one area I invest more in. Things like the stereo, bedroom air filter, and blackout curtains I can set up once and keep using. This is an easy way to automate my healthy habits.

It’s completely optional, but I also like Wizard Sciences’ Tranq Dart at night for winter sleep. Sometimes I alternate it with another of my favorite evening drinks, Cacao Calm.

Improve breathing with mouth tape

This is another nighttime ritual, but one worth mentioning. Lipsticking is one of my more unconventional habits and isn’t for everyone. It helps support nasal breathing during sleep, thereby promoting slower, deeper breathing and better oxygenation.

Long-term mouth breathing can lead to dry mouth, tooth decay, brain fog, sleep problems, and more. Gently closing my lips promotes nasal breathing, and I find that I wake up more refreshed. You can get more details about mouth taping (and whether you should try it) here.

Laying the foundation for a happier nervous system

Grounding (aka grounding) means walking barefoot on grass or dirt. This is another daily staple in my healthy routine. Whether it’s grass, dirt, or sand, direct contact with the earth has a calming effect on the nervous system and helps align our bodies’ natural electrical signals. These are prone to distractions due to spending long periods of time indoors and using devices such as mobile phones.

Research shows that grounding may help regulate cortisol rhythms, reduce inflammation, and improve heart rate variability over time. Subjectively, it feels grounded and stable, especially in the company of sunshine and fresh air. I often grind in the morning and evening when I’m exposed to light, which is another free habit.

Use heat and (sometimes) cold therapy

Sauna is one of my favorite and most powerful health tools. Heat exposure creates short-term stress that causes the body to become more resilient. Regular sauna use has cardiovascular benefits, better detoxification, and longer life.

I aim for around 20 minute sessions and try to use the sauna a few times a week if possible. Cold exposure may also be beneficial, either alone or combined with sauna use in contrast therapy. While this one isn’t free, it can be a great addition to your health routine. If I could only keep one form of wellness in my home, a sauna would be it.

Start your day with protein

After hydration and light, I prioritize protein in the morning. Consuming at least 40 grams of protein early in the day can help stabilize blood sugar, support muscle health, and promote stable energy.

From a hormonal perspective, consuming protein in the morning sends a safety signal to your body. This helps reduce junk food cravings later in the day and helps avoid energy crashes. I notice that when I consume morning protein, I focus better and feel fuller.

It’s not about eating the same foods over and over, but rather prioritizing nutrition so that our bodies receive those safety signals.

Timing is everything

I try to stop eating at sunset if possible. This is not a hard and fast rule, and I recognize that it won’t work for everyone or every location. For me, eating earlier helps with better digestion and deeper sleep.

By aligning meals with daytime hours, this works with our circadian biology. It allows the body to take a break from digestion and provides more energy to repair and recover during sleep. Even moving dinner a little earlier, eating 3-4 hours before bed, can make a difference.

This is a habit that is flexible and depends on the rhythm of the seasons.

Why I hang (almost) every day

Hanging from a pole or solid surface is one of the easiest exercise habits I practice. Even short breaks throughout the day can reduce stress on your spine, stretch your shoulders, and increase your grip strength.

Researchers are increasingly recognizing that grip strength plays an important role in our longevity and overall health. Suspension helps with joint health, posture, and functional movement without the need for formal exercise. I aim for a total of about three minutes a day, broken down as needed. This habit is easy to incorporate into your daily routine and the benefits far outweigh the time invested.

First get red light from nature

Red light therapy devices can be helpful, but nature provides a free version every day at sunrise and sunset. This soft light supports mitochondrial health, skin health, and circadian regulation.

I often use red light panels, but I still prioritize natural red light whenever possible. This keeps the focus on basic habits rather than tools or techniques. You can easily reap the free benefits of red light simply by being outside during sunrise and sunset. Again, I would get used to stacking this with grounding and minerals!

I prioritize the simple things, but I also notice the benefits of other health tools. I like the acupressure mats that relieve muscle tension, as well as PEMF and BioCharger technology, etc. While I don’t consider them essential basics, they are a great addition to a solid health routine.

These tools are built on basic daily habits, and the basics are far more important than any advanced technology. Even without specialized equipment, you can still stay truly healthy.

Final Thoughts on Building Your Own Routine

Over time, I’ve found that consistency is more important than intensity. Most of the habits I rely on are simple and easy to follow. They don’t require a perfect or strict schedule, but rather support the body’s natural rhythms day after day.

Health grows quietly, like compound interest. Most of the time the small choices you make affect how you feel over time. You don’t need to start all your habits at once. Start with baby steps and build from there. Often, it’s the simplest daily habits that create the biggest, most lasting changes.

What healthy habits do you rely on to stay in tip-top shape? Do you want to add anything to this list? Leave a comment and let us know!