How to Simplify Wellness: 10 Small, Effective Changes for a Healthier Life
How to Simplify Wellness: 10 Small, Effective Changes for a Healthier Life
Wellness shouldn’t feel like a calculus problem. Yet, so many people get stuck in analysis paralysis, wondering if they’re eating the “right” fruit, drinking the “best” water, or exercising at the “perfect” time.
Recently, someone asked me:
What are the best fruits to eat?
When is the best time to eat them?
Is it true you shouldn’t eat bananas or pineapple after 3 PM?
Wait… what?
Here’s the deal: All fruits are good (unless they’re rotten), and you can eat them any time of day. Blueberries or acai might strut around acting superior, but every fruit has nutritional benefits. The same applies to so many areas of wellness—people overcomplicate things that should be simple.
Today, I want to strip away this nonsense and focus on 10 small, effective ways to support your health without stress.
1. Just Drink Water (Seriously, It’s That Simple)
Forget alkaline water, high-pH water, or that $5,000 filtration system your friend is selling. No, that water isn’t all loaded with all these things that are “bad” for us. If it were, “boil water,” orders or emergency water would be provided. Plain water is good enough to keep you hydrated.
💡 Try This: Carry a water bottle and sip throughout the day. No fancy gimmicks are required.
2. Eat Fruits and Vegetables—All of Them
No, you don’t need to time your fruit intake. No, there aren’t “bad” veggies. Just eat them—fresh, frozen, raw, cooked, whatever works.
💡 Try This: Aim for at least one fruit or veggie at every meal. That’s it.
3. Get Enough Protein (From a Variety of Sources)
Protein isn’t just for gym bros. It helps with muscle maintenance, energy, and overall health. Pick what works for you: meat, fish, eggs, tofu, beans, or all.
💡 Try This: Include a source of protein at each meal, whether plant-based or animal-based.
4. Eat More Fiber (It’s Your Gut’s Best Friend)
Fiber keeps things moving (if you know what I mean) and supports gut health. It’s in whole grains, beans, nuts, seeds, and produce.
💡 Try This: Swap refined grains for whole grains such as whole wheat bread, brown rice, oats. Even popcorn is a whole grain.
5. Include Healthy Fats—Yes, Fat Is Good for You
Fat isn’t the enemy. Avocados, nuts, olive oil, and fatty fish support brain health, hormones, and overall well-being.
And what is up with this sudden thing about “seed oils”? It's ridiculous. But if you want to switch to beef tallow, the cardiologists won’t mind – they will always be in business. That happened with coconut oil, too.
💡 Try This: Cook with olive oil instead of butter, or snack on nuts.
6. Stop Stressing Over Added Sugar (Just Be Mindful)
No, sugar isn’t poison, but excess added sugar isn’t great. It’s okay to enjoy sweets—just aim for balance.
💡 Try This: Check labels for added sugar and aim to cut back where you can (without stressing over it).
7. Move Your Body—It Doesn’t Have to Be Complicated
Cardio, strength training, and flexibility all matter—but there’s no perfect routine, no perfect time, and you really don’t need a “pre-workout” to get going. Just move in a way you enjoy. Do it often and consistently
💡 Try This: Walk more. Stretch. Lift something heavy now and then. It all counts.
8. Prioritize Sleep (No, You Can’t “Hack” Your Way Out of It)
Sleep is essential. No supplement, no fancy mattress, no magic tea will replace actual, quality sleep. Cool and dark is ideal. If background or white noise helps, then that’s good.
💡 Try This: Set a bedtime and stick to it. Yes, like you’re five years old. And, don’t argue with me.
9. Manage Stress (Because Wellness Isn’t Just Physical)
Stress impacts everything—your health, your choices, your energy. Find ways to unwind that don’t involve doom-scrolling. What stresses you isn’t so much what it is but how you react to it. I may not like it, but I am not letting it take over my life.
💡 Try This: Take a 5-minute break. Breathe. Go outside. Your inbox will survive. Seriously, don’t take the phone with you.
10. Get Regular Check-Ups (Don’t Wait for a Problem)
Routine screenings and check-ups help catch small issues before they become big ones. It’s basic self-care. It is so much easier to treat a small problem than a big problem. If there isn’t a problem, then great! Now you know.
💡 Try This: Schedule that doctor’s visit you’ve been putting off.
Final Thoughts: Keep It Simple & Do What Works for You
Wellness isn’t about complicated rules. It’s about consistency with the basics. Drink water. Eat food that makes you feel good. Move your body. Manage stress. Sleep. That’s it.
If you’re feeling overwhelmed by all the health noise out there, let’s talk. I help people cut through the nonsense and find real-world, sustainable nutrition and wellness solutions.
