The following are simple practices that I’ve incorporated in my life, they have made my life healthier. They may work for you, this is not to taken as medical doctor before executing.

Exercise: 30 -40 minutes a week, cardio, rowing, walking, running sprinting etc. Strengthen your muscle, you need nothing fancy, just your own body weight and resistance bands.

Water and sea salt- this is great for hydration and far cheaper than most hydration supplements.

Cold water exposure- start out with 30 seconds everyday and gradually increase, this will help burn fat, lower BP, ease depression, inflammation and more.

Nasal breath- this will increase the level of nitric oxide in your body, snoring will decrease and sleep better. 10-20 deep breaths a day.

Eat more protein- it will keep you fuller, boost cognition and keep you strong

Cut out the processed sugar- this means cutting out those sweets! And more protein will fight the cravings too.

Processed carbs, sweets, various deserts etc, the occasional treat is fine, but as I’ve found this helps in the fight for better metabolic health.

Greens- if your body/ stomach can handle them, the darker greens are filled with potassium and magnesium as well. A Greens powder can suffice as well.

Fruits- low in sugar berries of various kinds, love me some berries

Fasting-12-16 hours a few times a week, this will aid in helping repair gut imbalance, help the body recycle its-self and kill cancer cells.

Sun light- contrary to popular belief, some exposure everyday, 10-15 minutes is great for your over all mood.

Go to bed around the same time every night, try for 6-8 hours a night. Limit screen activity a few hours before bed. The darker the better.

Limit caffeine- 1-2 cups a day of coffee or tea, my personal choice has been green tea, and lemon balm tea, both help decrease anxiety, BP, cortisol and even help burn fat.

Read a book! – 30-40 minutes a day, reading helps us see a new perspective, and exercises the brain.