20 Tips for achieving better health without spending a dime
…and if weight loss is your goal, it will be a bonus side effect! All it takes is some attention, intention and consistency.
Get in sync with the rhythm of nature. Your circadian rhythm works best (therefore your biology!) when you time your sleep, wake, eating and activity schedule with the day/night cycle.
Spend time in nature. Get your hands in the soil and connect to the ground.
Eat real food. Eliminate ultra-processed foods.
Sleep 7-9 hours/night
Move throughout the day. Avoid long periods of sitting.
Practice time restricted eating or intermittent fasting.
Spend time with friends and family.
Do breathwork and meditation.
Reduce the use of plastic. Ditch single-use water bottles and do NOT use plastic containers in the microwave.
Reduce or eliminate your consumption of vegetable oils.
Reduce sugar intake, especially simple sugars
Stop eating at least 3 hours before you go to bed
Use natural, non-toxic products on your skin.
Get a pet or spend more time with your pet. Okay, not free by any means, but if you already have a pet, enjoy the time you spend with your furry friend!
Stay well-hydrated. Seriously!!
Spend time in the sunshine. Not too much, but enough to gain the benefits of vitamin D and the release of oxytocin, among other things!
Expose yourself to hot and cold. Sweat and shiver!
Laugh!
Pray
Exercise. Lift heavy things. Do sustained, low level, Zone 2 cardio. Sprint short distances frequently. (No, you’re not too old, and sprinting doesn’t have to be in the running form.) Keep your body mobile & pliable.