There are voices everywhere about what to do and the right way to approach health, most of which are contradictory and confusing. The truth is that many approaches can work, but there are a few guiding principles that should be consistent.
Experiment to see what works best for you. Learn to tune into your body. Diets like paleo and low-carb are helpful guideposts and good places to start, especially if you have particular goals in mind like weight loss. But always return to what feels right for you, and trust that.
These are the basics. If you get overwhelmed, just return to these fundamental rules. Regardless of your specific goals, the following list applies to everyone wanting to feel better, get back on track, and begin healing. By focusing on an anti-inflammatory diet, blood sugar regulation, cutting processed foods and sugar, daily movement, and managing stress, 90% of health problems can disappear.
1. Eat real food.
Eat as much whole, unprocessed, real food as possible. Foods that don’t come in a package and don’t have a nutrition label. As few ingredients as possible is the goal, ideally 1-ingredient (the food itself). These are foods that can only be found in the outer edges of the grocery store. Think fresh produce, real organic dairy, quality meat, fish, and eggs. This should make up the bulk of your diet.
This isn’t complicated. Eat cauliflower instead of cauliflower gnocchi or a cauliflower pizza. Make a homemade burger with grass-fed ground beef and organic cheese instead of ordering an Impossible Burger. The less processing, the better. Focus on the highest quality versions of the basics. Read labels. If the list is over 5 ingredients, or you can't pronounce the words, it probably shouldn’t be a regular part of your diet. Avoid all added sugar, preservatives, colors, dyes, gums, or other unfamiliar ingredients.
2. Eat meals consisting of the big 3: quality PROTEIN, healthy FAT and FIBER.
These are the building blocks for proper nutrition, metabolic health and stable blood sugar. Build your meals with these for reduced cravings, increased energy, improved mood, weight balance, and so much more.
Healthy Fat = foods high in heart-healthy, brain-boosting omega-3 fatty acids.
Organic extra virgin olive oil in dark glass bottles, grass-fed or raw butter, virgin coconut oil, pure avocado oil (this brand is unadulterated).
Avocado
Wild-caught salmon, like king, coho or sockeye
Raw, sprouted, or dry-roasted nuts and seeds + unsweetened nut/seed butter
Organic/raw/local/A2 dairy products (if you tolerate dairy)
Quality Protein = organic, pasture-raised/wild-caught/local animal products.
Organic/pasture-raised chicken and turkey
Organic, grass-fed/local beef, lamb, bison, and ancestral blends (organic pork in moderation).
Wild-caught, sustainably-sourced seafood
Clean protein powder made from grass-fed beef/bone broth or whey (or plant if vegan, but not preferred), free of heavy metals, sugar and other processed ingredients — brand matters, my picks here
Fiber = whole fruits, rainbow vegetables, antioxidant-rich plants, and small amounts of whole sprouted grains if your diet allows.
Cruciferous vegetables like broccoli, cauliflower, cabbage, and brussels sprouts.
Dark leafy greens like arugula, spinach, kale, and more.
Wild/organic berries (wild blueberries have 100x the antioxidants of regular blueberries), avocado, and all other whole fruits.
3. Reduce or eliminate sugar.
Read:
4. Limit refined carbohydrates and foods made with flour.
Refined Grains, i.e. non-whole grains (the nutritious “bran” is removed to increase shelf life, leaving an empty carb lacking key fiber to stabilize blood sugar) = white rice, white bread, white flour, white pasta, all conventional corn, and all products that contain these ingredients.
Foods made with flour (an additional level of processing) = bread products such as bagels, tortillas, breaded/battered/fried foods, pizza, pasta, pastries, packaged snacks (yes even ones with almond flour), and dessert (cakes, cookies, and the like).
5. Supplement to address specific needs and fill nutritional gaps that can’t be obtained from diet.
This will be unique person-to-person depending on your needs and what is reflected in your bloodwork. Refer to my supplement guide and core supplements list for basic recommendations. A foundational regime for everyone includes probiotics, zinc, vitamin d3/k2, omega-3 and one or more types of magnesium. If you would like a customized protocol, reach out about working with me 1:1.
6. Move daily.
Combination of regular, low-level movement throughout the day, heart-strengthening cardio, and weight training.
If you consider how our ancestors moved, it was likely long days of walking and physical movement (herding, building, etc.). They did not go to Barry’s Bootcamp at 7am and then sit sedentary for 8 hours at a desk in front of blue light-emitting screens. We need to get back to balanced, natural movement. Nothing against strength training classes—we need them. But avoiding long periods of inactivity and avoiding such harsh extremes is crucial. Our bodies are so alienated by modern life that the more we can mimic our natural rhythms, the more balance will be restored to our lives and our health.
Minimum 10,000 steps a day. Easier to get than you think. Stand at work for at least a couple hours, walk during calls or whenever possible, set a reminder to stand up from the desk hourly. Get an Oura ring for an accurate reading of your current step count (Apple Health only captures so much movement) and to stay on target.
At least 120 minutes per week of “Zone 2 Cardio” = when your heart rate is elevated enough that you would have trouble chatting with a friend, then backed down slightly.
Resistance/weight training at least 1-2x per week.
Sweat regularly to detox the liver and flush out toxins.
7. Reduce stress.
Find healthy ways to manage stress that don’t revolve around eating, drinking, or indulging in addictions or toxic behaviors. We all need tools to turn to in difficult times, or when we need a break. But it’s more than addressing acute stress in crisis; we need daily systems for refilling our tank and recharging our batteries. Having these techniques in your arsenal is critical to keep our nervous system in check and our body in an anti-inflammatory, resilient state for optimal health and longevity.
Self-care and stress management are synonymous. Anything that takes care of us first before others, no matter how small, is non-negotiable. Otherwise, we can’t show up to the rest of our lives (at work, for family, etc.) as the best version of ourselves.
Stress Management Techniques:
meditation and breathwork — doesn’t need to be a whole to-do. I love the Open app, try the 21-day nervous system reset series
writing/journaling — morning pages (from The Artist’s Way by Julia Cameron), 12-minute “purge emotional writing” (so cathartic, instructions below), daily gratitude list, etc.
moving your body, a 10 min walk, yoga
morning sunlight (benefits)
time in nature
saying “no”
cooking
quality time with people you love, facetiming a friend, laughter, relationships
listening to music
prioritizing sleep
doing things that bring you joy
being creative
having FUN
“everything shower” or just a hot shower, skincare, epsom salt bath
turn your phone on do not disturb or set limits/a schedule around your time in Focus settings
self-care treatments, if within your budget — acupuncture, infrared sauna, massage, facial, etc.
mind-body and root cause-focused healing — EFT (emotional freedom technique/tapping), network chiropractic, affirmations (read You Can Heal Your Life by Louise Hay)
Purge Emotional Writing (PEW): Set a timer for 12 minutes and write about anything that is bothering you. Write constantly, free-flowing, whatever is top of mind, until the timer is up. Don’t edit or filter your words, and don’t think too hard about it. This is your side of the story—forget politeness, etiquette, or even legible handwriting. There is no wrong way to do this exercise. Once the timer is up, immediately find a safe place and burn the pages you wrote. Learn more about the practice here.
More Ways to Make Health Simple:
On food and cooking:
On travel and enjoying yourself without taking it too far:
Excellent reminders of the basics!