Let’s just get this out of the way: being healthy can get freakin’ expensive.

The world around us desperately wants to convince us that it’s the PRODUCT that will improve our health — not the EFFORT. That if you just buy the right thing, your problems will magically disappear.

Every single day, people ask me about:

Red light masks
Supplements that “burn fat”
Specialty workout trends
Mouth taping
Biohacks that promise everything

And listen — some (or even all) of those things can be useful.

But here’s the catch.

Those tools are helpful when we’re talking about someone who is already taking phenomenal care of themselves and is working on the last 3–5% of optimization.

For most people, though?
It’s like trying to fight a wildfire with a cup of (alkalized, filtered) water.

It’s just… not going to get you there.

The Truth About Health (That No One Wants to Sell You)

Health doesn’t come from hacks.
It comes from boringly consistent foundational habits.

The good news?
Most of the habits that make the biggest difference are either:

Free
Or things you already have to spend money on anyway (hello, food)

So instead of chasing shiny wellness objects, let’s talk about what actually works.

No particular order. No magic. Just results.

1. Morning Light: Free, Powerful, Underrated

Get outside light into your eyes within 60 minutes of waking.

Not through a window. Not from your phone. Actual outside light.

This single habit helps:

Set your circadian rhythm
Regulate cortisol (we want it high in the morning)
Improve energy levels
Reduce stress throughout the day
Improve sleep later that night

Viewing light around sunrise — or shortly after waking — tells your brain: it’s go time. Your hormones respond accordingly.

How long? 10–20 minutes is plenty.

Level it up:

Go for a morning walk: Take the dog, take the kids, walk the block a few times

Aim for 20–30 minutes and get your blood moving. You’ll feel the difference all day.

2. Hydrate First Thing (Before Coffee, Yes Really)

You wake up dehydrated. That dark morning urine is your body telling you exactly that.

Unless you’ve been pounding water all night (please don’t), you need fluids.

Proper hydration:

Improves energy
Reduces headaches
Supports cortisol rhythm (again, the good kind)
Improves digestion and focus

Do this:
Before coffee, drink at least 12 ounces of water. Electrolytes are optional. Consistency is not.

Then keep drinking water throughout the day.
A good starting point: half your body weight in ounces. More if you work out or it’s hot.

Level it up: Turn hydration into a protein win.

Mix a scoop of whey or plant protein into your water and chug it. Boom — 20+ grams of protein checked off before your day even starts.

3. Move Your Body (No, It Doesn’t Have to Be Fancy)

Movement does not require:

A boutique gym
Matching outfits
A $300/month membership

Steps are free. And they count.

But you can also do:

Air squats
Walking lunges
Push-ups
Planks

All at home. All free.

Even 10 minutes is enough to get sweaty if you want it to be.
Alternate 20 air squats with 6 push-ups and tell me that’s “not enough.”

Increasing daily steps to 10K–14K is also a massive win.

Park farther away.
Take the stairs.
Walk the airport instead of standing on the moving walkway like a corpse.

It adds up.

Level it up (not free): Lift weights.

Weight lifting is the fountain of youth:

Improves energy
Boosts confidence
Enhances mental health
Improves body composition
Even helps skin tone and laxity

Not free — but wildly worth it.

4. Mobilize Your Joints (Because We’re All Folded Like Shrimp)

Mobility work is criminally underrated.

In a culture where we sit constantly, most of us have:

Tight hip flexors
Tight fronts of the body
Weak glutes
Weak upper backs

We are literally caved forward like the letter C.

Strength matters — but so does moving joints through their full range of motion, slowly and with control.

Yoga is great.
Mobility drills are great.
They are not the same thing — but either works.

If you don’t have a practice, Google:
“Basic full body mobility exercises.” And do them at home.

Level it up: Sit on the floor.

Culturally, we’ve stopped doing this — and it’s wrecking our hips and backs.

Sit:

Cross-legged
90/90
Legs splayed

Whatever works.

It will probably be uncomfortable. That’s the point.

Start with 5 minutes, then do it again tomorrow while watching Hacks. Then again the next night.

5. Sleep: The Non-Negotiable

If you’re:

Eating well
Working out
Taking supplements

But sleeping like trash?

You’re not getting where you want to go.

Sleep targets:

Women: 8+ hours
Men: 7+ hours

Make your room:

Pitch black
Cool
Screen-free

You do not need to scroll Instagram in bed. You already know this.

Level it up: Keep the same sleep and wake times seven days a week.

I’m up at 6 and in bed by 10.
Does this make me fun at parties? Absolutely not. Do I feel amazing? Yes.

6. Eat Real Food (You Know What This Means)

I’m not explaining this because you already know.

Buy more real food.
Buy fewer snacks and junk.

Aim for 80% real food or more.

This often saves money.

You can eat real food out — places like Sweetgreen do a solid job — but you can also make a week of rice bowls at home for the same price.

Start with:

Lean protein
Vegetables
Fruit
Healthy fats
Carbs like potatoes, sweet potatoes, squash, quinoa, or rice

Level it up: Eat your body weight in grams of protein per day.

I’ve said this to death.
Protein is expensive.
It’s still worth it.

The Biggest Bang for My (Non) Buck

If I had to narrow it down, the habits that have made the biggest difference for me are:

Morning light
Consistent sleep and wake times
Weight lifting
Protein

This is the hard stuff. The boring stuff. The unsexy stuff.

But it’s also the stuff that actually works.

Whether your goal is to look better, feel better, or both, these habits will get you there.

Mostly for free.

FAQ: Real Questions About Foundational Health Habits

Do I really need morning light if I work indoors?
Yes. Indoor lighting does not have the intensity needed to properly set your circadian rhythm.

Is hydration really that important?
Yes. Chronic low-grade dehydration impacts energy, focus, digestion, and stress hormones.

How many steps should I aim for?
A solid range is 10,000–14,000 steps per day, depending on your activity level and goals.

Is weight lifting necessary?
Not mandatory — but it is one of the most effective tools for longevity, strength, and metabolic health.

What if I can’t sleep 8 hours?
Start by improving sleep quality and consistency. Even small improvements compound over time.

Do supplements replace these habits?
No. Supplements support health — they do not create it.