As someone who has dedicated the past two years to refining and optimizing my health, I’m excited to share my top 10 foundational health habits — practices that I plan to continue for the rest of my life. I truly believe that even picking up one or two of these habits will drastically improve your quality of life and enhance your overall well-being. Without further ado, let’s dive in!

+ SLEEP
Sleep will ALWAYS be my #1 priority! After years of being chronically sleep deprived and completely wreaking havoc on my hormones, I now prioritize sleep above all else. I aim for at least 8 hours of sleep every night. I also try to optimize my sleep as much as possible by eating my last meal 3-4 hours before bed, limiting alcohol, using blue light blocking glasses after 7PM, avoiding caffeine in the late afternoon, and going to bed around the same time every night. Using my Oura ring (linked here) to track my sleep has significantly increased my awareness of how my daily habits impact the quality of my sleep. This helps me to make adjustments that promote better rest and overall well-being!

+ DAILY MOVEMENT
Daily movement is a non-negotiable for me. I try to get 10-12k steps a day, either by taking a walk outside or using my walking pad during the workday. For resistance training, I’ve been doing a combination of weight lifting and pilates 4-5 times a week.

+ EATING MAINLY WHOLE FOODS
Over the last year or so, I’ve completely changed my diet. I used to rely heavily on processed “healthy” foods like protein bars, artificial sweeteners, processed meat, low calorie bread, protein desserts, and more. My diet now consists of 80-90% whole foods and I always check food nutrition labels for unnecessary additives. My gut health has improved significantly, my skin is clearer, my energy is more stable throughout the day, and I experience far fewer cravings. I still enjoy eating out 1-2 times a week, but all of my other meals are cooked at home!

+ PRIORITIZING PROTEIN
I’m a huge advocate for protein due to its numerous benefits for lean muscle mass, metabolism, healthy aging, weight management, digestion, hormone regulation, and so much more. I aim for 1 gram of protein per pound of body weight! My go-to protein sources include plain Greek yogurt, cottage cheese, a variety of meats (mainly red meat and chicken), eggs, and clean protein powder (linking one of my favorites here).I used to feel hungry all the time, even after a full meal, but now I feel so much more satisfied and satiated!

+ PROPER HYDRATION
I drink water from the time I wake up to the time I go to sleep. I use a reverse osmosis system to filter my water, which eliminates lead, arsenic, mercury, chlorine, chemicals, and more. Unfortunately, while it removes various contaminants, it also strips away essential minerals like magnesium, potassium, and sodium. It’s important to replenish these electrolytes for proper hydration; otherwise, your cells may struggle to absorb and retain water efficiently. I use an electrolyte supplement daily.

+ SUPPLEMENTS
Unless I’m following a specific protocol, I keep my supplement routine super simple — listing some of my favorite foundational supplements below:

• BodyBio FishOil+ (for essential omega 3s, omega 6s, and healthy fats)
• BodyBio PC (a phospholipid complex that helps to rebuild and maintain cellular health)
• Body Bio TUDCA (supports healthy liver function, mitochondria, & digestive health)
• Just Thrive Probiotic (for digestion and to maintain a healthy gut microbiome)
• Core Formulas Daily Basics (a blend of essential nutrients — vitamin A, D, E, and K, selenium, taurine, and inositol)

+ BLOOD SUGAR REGULATION
Blood sugar regulation is key for weight management, energy balance, mood stability, cognitive function, hormonal balance, and diabetes prevention. Some effective practices for blood sugar management include prioritizing whole foods, staying properly hydrated, exercising regularly, consuming an adequate amount of protein, managing stress, eating at regular intervals (consistent meal timing), getting enough sleep, and limiting processed sugar.

+ LIMITING CAFFEINE & ALCOHOL
Alcohol doesn’t make me feel great, so I only consume it 1-2 times a month and I stick to just a couple drinks. Caffeine is harder for me to limit, but I try to stay under 150-200mg a day. I also avoid caffeine after 2PM, as it significantly affects my sleep.

+ SUPPORTING DETOXIFICATION
In today’s world, our liver needs extra support for detoxification due to the overwhelming amount of toxins we’re exposed to daily. From environmental pollutants and pesticides to processed foods, synthetic chemicals, and heavy metals, our liver is constantly working to filter and eliminate these substances from the body. I’m a big fan of detoxification practices like dry brushing, spending time in the sauna, taking epsom salt baths, and using castor oil packs. These routines have become essential for me to help support my body’s natural drainage and detox pathways.

+ ANNUAL/BI-ANNUAL BLOODWORK
I’m a big believer that you don’t know what you don’t know! Instead of guessing what your symptoms might indicate, bloodwork provides objective, data-driven insights into your body’s current state. Working with a practitioner who uses functional lab ranges (like myself) can help you uncover the root causes of your symptoms, address imbalances directly, and create a personalized plan that honors bio-individuality while supporting multidimensional, long-lasting health.

If you are looking for a practitioner to guide you through this process, click here to learn more about what I do and here to work with me 1:1! If you choose to trust me with your health, please know that I do not take that lightly. You deserve to feel vibrant, energized, and empowered in your body, and it would be an honor to stand by your side and guide you through your journey to optimal health!

FYI: some of these links may be commissionable! This doesn’t affect the price for you, I just get a small kickback as a thank you for introducing you to the product.