Health is often very complicated and you are a busy person and don’t have time to read hundreds of books, articles, and studies on how to lead a healthy life. Here, I distilled all of my current knowledge on the topic of healthy habits, from my bachelor’s and master’s degrees, hundreds of books read, and hundreds of studies and articles reviewed, into 20 sentences.

My goal is to give you exactly what you need to do, and nothing more.

These are the 20 healthy habits that, with my current knowledge, I think are the most important and impactful.


  • Drink a bottle of water when you wake up.
  • Eat single-ingredient foods as much as possible.
  • Avoid snacking; give your digestive system a break for at least 2 hours between meals.
  • Drink coffee.
  • Avoid vegetable oil.


  • Do HIIT 3 times per week.
  • Lift heavy things 3 times per week.
  • Walk at least 7000 steps per day, but aim for closer to 10,000.
  • Stand more than you sit.
  • Focus on functional movement.


  • Wake up at the same time every day.
  • Go to bed at the same time every day.
  • Get 2 hours of daylight exposure each day.
  • Get at least 10 minutes of morning daylight exposure as soon as possible after waking.
  • Protect the last hour of your day by creating a wind-down routine.

General Health

  • Meditate for at least 5 minutes each day.
  • Touch the earth with your bare skin on a regular basis.
  • Avoid artificial light as much as possible.
  • Breathe through your nose as much as possible, even when exercising.
  • Spend time in nature, regularly.

Sometimes health doesn’t have to be as complicated as we make it.

Once you know what to do, it all comes down to repeating small habits every day. You don’t have to do all 20 of these things every day. You can choose, experiment, and see what works for you, you can ask for more when you feel like you need an extra boost.

But the key is to find those little habits that work for you, that you can use on a daily basis to lead a healthy life.