Full Capacity Living...

Every day we have an opportunity to create health and wellness in our lives and it doesn't have to cost a thing.

There is no end to the list of products and longevity hacks out there that could find you spending thousands of dollars. Yet what I notice is people looking for these quick fixes when they aren't even doing the simplest healthy practices in a day.

Let's start there...here is a list of 21 free ways to upgrade your health.

Share with me what you might already be doing and what you would add to this list!

21 Simple free things anyone can do for their health

1. Wake up early- before getting out of bed take some intentional time for gratitude and setting an intention for the day.
2. **8 oz water with Himalayan sea salt first thing in the morning
3. No caffeine for the first 90 minutes in the morning
4. **First morning light - even if it’s overcast you still get 20,000 more lux of natural light outside. Get outside for 10 minutes. This starts your cortisol peak for the day.
5. Don’t pick up the phone for the first 30-60 minutes of the day
6. Move your body - yoga, walking, gardening, dancing, walking to the store, biking, walk in the grass barefoot.
7. **Take small moments in the day to breathe, walk outside, or just step away 3-5 minutes
8. **Mindful eating - chew each bite 10-20 times and then chew some more.
9. Eat slowly, fork down between bites allows your digestion to work for you.
10. Drink water! 1/2 your body weight in ounces in a day approximately.
11. Make sure you’re pooping 1-2 times a day (water, veg and movement will get you there!)
12. Eat more veggies, all the colors of the 🌈 rainbow
13. Sequence of eating - eat veggies first at least 4-5 bites, then protein, then fats and lastly carbohydrates. Helps balance blood sugars.
14. Limit simple carbs and always have at least 20-30 grams of protein every meal.
15. Focus on keeping positive energy around you - limit reading and watching the news and social media. Ditch negative energy.
16. Finish eating 3 hrs before bedtime.
17. Have a consistent sleep and wake time.
18. Start turning lights down an hour before bedtime, watch the sunset to trigger melatonin production.
19. **Get to sleep by 10 - best deep sleep is before midnight.
20. 8 hrs of sleep is the single most important ritual for your health.
21. Set your sleep temperature to between 65-68 for your best sleep.

What are your best tips?

In best health,

Karen

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