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07/28/2025

Lift weights
Strength and resistance training are some of the best forms of exercises you can do to strengthen your muscles and improve your body composition.
It may also lead to important improvements in metabolic health, including improved insulin sensitivity meaning your blood sugar levels are easier to manage and increases in your metabolic rate, or how many calories you burn at rest .
If you do not have weights, you can use your own bodyweight or resistance bands to create resistance and get a comparable workout with many of the same benefits.
The Physical Activity Guidelines for Americans recommends resistance training twice per week .

07/19/2025

Limit refined carbs
Not all carbs are created equal.

Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and may harm your health when eaten in excess. Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and added sugars.

Studies show that a diet high in refined carbs may be linked to overeating, weight gain, and chronic diseases like type 2 diabetes and heart disease

07/03/2025

Minimize your sugar intake
Added sugar is extremely prevalent in modern food and drinks. A high intake is linked to obesity, type 2 diabetes, and heart disease .
The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health.

06/22/2025

Use extra virgin olive oil
Extra virgin olive oil is one of the healthiest vegetable oils you can use. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties .
Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence.

05/28/2025

Don’t smoke or use drugs, and only drink in moderation
Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health.
If you do any of these actions, consider cutting back or quitting to help reduce your risk for chronic diseases.
There are resources available online and likely in your local community, as well to help with this. Talk with your doctor to learn more about accessing resources.

05/14/2025

Eat plenty of fruits and vegetables
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects.
Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses.

04/30/2025

Take vitamin D if you’re deficient
Most people do not get enough vitamin D. While these widespread vitamin D inadequacies are not imminently harmful, maintaining adequate vitamin D levels can help to optimize your health by improving bone strength, reducing symptoms of depression, strengthening your immune system, and lowering your risk for cancer.
If you do not spend a lot of time in the sunlight, your vitamin D levels may be low.
If you have access, it’s a great idea to have your levels tested, so that you can correct your levels through vitamin D supplementation if necessary.

04/19/2025

Avoid bright lights before sleep
When you’re exposed to bright lights — which contain blue light wavelengths — in the evening, it may disrupt your production of the sleep hormone melatonin (42Trusted Source).

Some ways to help reduce your blue light exposure is to wear blue light blocking glasses — especially if you use a computer or other digital screen for long periods of time — and to avoid digital screens for 30 minutes to an hour before going to bed (43Trusted Source).

This can help your body better produce melatonin naturally as evening progresses, helping you sleep better.

03/23/2025

Don’t eat heavily charred meats
Meat can be a nutritious and healthy part of your diet. It’s very high in protein and a rich source of nutrients .
However, problems occur when meat is charred or burnt. This charring can lead to the formation of harmful compounds that may increase your risk for certain cancers .
When you cook meat, try not to char or burn it. Additionally limit your consumption of red and processed meats like lunch meats and bacon as these are linked to overall cancer risk and colon cancer risk .

02/26/2025

Stay hydrated
Hydration is an important and often overlooked marker of health. Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient .
Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.
Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched .

02/10/2025

Feed your gut bacteria
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems .
Good ways to improve gut health include eating fermented foods like yogurt and sauerkraut, taking probiotic supplements when indicated and eating plenty of fiber. Notably, fiber serves as a prebiotic, or a food source for your gut bacteria.

01/28/2025

Eat fatty fish
Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients.
Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease .

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