10 Simple Things That Radically Improve Your Health and Energy

Energy is life’s ultimate currency. It fuels your psychology, your relationships, your work, your sense of purpose — everything. When your energy is strong, you show up as your best self. When it’s drained, even the simplest tasks feel overwhelming.

Here’s the good news: you don’t need complex protocols or expensive gadgets to take back your energy. The fundamentals, done consistently, unlock massive results. If you put even a few of these practices into play, you’ll think clearer, feel stronger, and live with more vitality.

1. Prioritize Sleep & Circadian Rhythm

Dr. Matthew Walker calls sleep “the single most effective thing we can do to reset our brain and body.” Deep, consistent sleep is non-negotiable if you want sustained energy.

• Go to bed and wake up at the same time daily.

• Dim lights at night, expose your eyes to morning sunlight.

• Treat sleep as a high-performance habit, not a luxury.

➡️ Want to go deeper? Check out my full guide on Optimizing Sleep for Energy and Recovery.

2. Hydrate Intelligently

Fatigue is often dehydration in disguise. But it’s not just about water — your cells run on electrolytes and minerals.

• Start your morning with mineralized water + quality salt.

• Sip throughout the day, not all at once.

• Coconut water, trace minerals, or homemade electrolyte mixes are great upgrades.

➡️ I cover the importance of Minerals & Hydration for Vitality here.

3. Move Every Day (Strength + Zone 2 + Mobility)

Motion creates emotion. Energy builds as you move.

• Strength training builds muscle — your metabolic engine.

• 10K steps daily. You can go to the gym 4 times a week and still live a sedentary lifestyle. We were born to walk and move throughout the day.

• Zone 2 cardio (think rucking, cycling, jogging, low-intensity rowing) improves mitochondrial efficiency.

• Mobility keeps you pain-free and ready for action.

➡️ One of my 6 free health hacks is simply: move more. Here’s the full list: 6 Free Health Hacks Anyone Can Do.

4. Eat Nutrient-Dense, Ancestral Foods

As Dr. Mark Hyman says, “Food is information, not just calories.” Fuel your mitochondria, not your cravings.

• Grass-fed meats, wild-caught fish, pasture-raised eggs.

• Fermented foods to nourish your gut.

• Seasonal fruits and low-toxin vegetables.
  Avoid ultra-processed foods that rob your body of vitality.

➡️ I break this down further in my guides on True Superfoods and The Primal Elimination Diet.

5. Get Strategic Sunlight & Nature Exposure

Sunlight is nature’s free performance enhancer. Just 10–20 minutes in the morning sets your circadian rhythm, boosts vitamin D, and lowers stress. Pair it with barefoot grounding or time in nature, and you’ll stack calm energy all day.

➡️ One of my 6 free health hacks is simply. Here’s the full list: 6 Free Health Hacks Anyone Can Do.

6. Master Your Breath

Oxygen is life. How you breathe dictates your energy and mood.

• Nasal breathing during the day and exercise = more oxygen to your cells.

• Try 4 seconds inhale, 6 seconds exhale to calm your nervous system.

• Breathwork practices (like Wim Hof or Oxygen Advantage) build resilience and clarity.

➡️ See my full post: Breathing for Energy, Focus, and Calm.

7. Do Something Hard Every Week

Resilience grows at the edge of discomfort. Once a week, deliberately do the hardest thing you’ll do.

• Cold plunge, sauna, or a grueling workout.

• 24-hour phone detox or intermittent fasting.

• Having that tough conversation you’ve been avoiding.
  Bend, don’t break. This “hormetic stress” builds antifragility — you come back stronger.

8. Regulate Stress & Train Your Nervous System

Energy leaks fastest when you’re stuck in stress mode. Calm body = sharp mind.

• Meditation, prayer, journaling, gratitude.

• Nature walks or quiet time away from screens.

• Even 2–5 minutes of deep breathing can reset your nervous system.

9. Build Connection & Purpose

As Dr. Peter Attia and countless researchers point out, relationships are a top predictor of longevity. Purpose and connection multiply your energy.

• Surround yourself with people who lift you up.

• Align your actions with something bigger than yourself.

• Energy is contagious — curate who and what you allow into your life.

10. Eliminate Hidden Toxins

Your environment can either fuel or drain you. Every hidden toxin is a leak in your energy bucket.

• Filter your water.

• Use non-toxic cleaning and personal care products.

• Choose organic and pasture-raised foods when possible.
  The goal isn’t perfection — it’s reducing the load so your body can thrive.

➡️ I’ll be writing more soon on practical low-tox swaps.

11. Plan Things That Excite You (Bonus)

Energy isn’t only physical — it’s emotional. Having something to look forward to lights up your brain’s reward pathways and creates an energy “surplus” that carries into every part of your life.

Think about it: when you’ve got a weekend trip planned, dinner with a loved one, or even a simple coffee date with your favorite person, your energy naturally rises. Anticipation itself is energizing.

Practical examples:

• Book a weekend getaway to your favorite spot (or explore somewhere new).

• Schedule quality time with a loved one.

• Plan a dinner at your favorite restaurant.

• Call a friend or family member who always leaves you smiling.

• Put an adventure or challenge on your calendar — hiking, a Spartan race, a road trip, a concert.

• Even small rituals like Friday night movie + homemade pizza can give your week an energy boost.

Whatever that looks like for you!

As Tony Robbins often says, “Progress equals happiness.” By putting things on your calendar that excite you, you give yourself micro doses of joy, progress, and anticipation — all of which amplify your energy.

Final Word: Energy Is the Ultimate Advantage

Energy is the foundation of a great life. When you protect it, build it, and direct it, you don’t just survive the day — you dominate it.

So don’t overcomplicate things. Start with one or two of these practices. Build momentum. As James Clear reminds us: small habits compound into massive results.

Your life is waiting — fueled by the energy you choose to create today.