Lifestyle Habits for Better Health

We all want to live long, healthy lives. But in our busy world, it’s easy to overlook the simple habits that can make a profound difference. This guide will walk you through actionable lifestyle changes that can help support your overall health and longevity. 

Improve your sleep

On average, men need 7 to 9 hours of sleep, and women need 7.5 to 9.5 hours of sleep per night. It also helps to stick to a consistent sleep schedule, avoid screens an hour before bed, and limit caffeine intake after noon.

Refine your diet and maximize protein

A well-structured and balanced diet is essential for energy, metabolism and long-term health. Here are some tips to get you going:

• Aim for ~1g of protein per pound of target bodyweight, spaced across meals to support muscle growth, control hunger, and boost your metabolism. 
• Eat a rainbow of fruits and vegetables daily like berries, leafy greens, and cruciferous vegetables for antioxidants and fiber that reduce inflammation and support immunity.
• Strive for 40g of fiber from whole plants such as lentils and chia seeds to improve digestion, glucose, and hormone balance. 
• Add fermented foods like kimchi or kefir, or consider a probiotic to support gut health, hormone regulation, and immunity.

You can also access a registered dietician through Felix at a discounted price. Learn more here. 

Supplement strategically

Supplements can fill nutritional gaps and enhance performance. Here are some to consider starting:

• Take 5g/day of creatine monohydrate to support brain function, energy, and lean muscle. 
• Add 1000–2000mg/day of omega-3s (EPA/DHA) to lower inflammation, support heart health, and fuel your brain. 
• Vitamin D3 (1000 IU once a day) supports mood, hormones, and immunity, especially in low-sunlight seasons. 
• Magnesium glycinate (200–400mg at night) can help you relax, reduce stress, and sleep more deeply. 

You can find these at most pharmacies and health stores. Felix also carries these supplements and can have them delivered to your door. Just go to the Shop tab in your Felix account, and select the supplements that you want.

Exercise regularly

For optimal health, you should aim for at least 150 minutes of moderate activity per week (often referred to as “Zone 2” cardio). Examples of moderate activity include brisk walking and cycling. The easiest habits to stick to are ones that you enjoy, so try to find activities you have fun doing! Here are some examples of exercises you can incorporate into your day-to-day life:

• Aim for 150 minutes of Zone 2 cardio weekly (brisk walking, light cycling, swimming, hiking) to improve fat burning and heart health.
• Add HIIT (high intensity interval training) once a week to boost VO2 max (the maximum amount of oxygen your body can absorb and use during intense exercise) and metabolic efficiency.
• Strength train three times a week to build muscle, improve glucose control, and protect bone density.
• Incorporate mobility work 2–3 times per week to prevent injuries and stay flexible, such as arm circles, leg swings, lunges, downward dog.

Make time for recovery

Prioritizing recovery supports performance and longevity. Try:

• Active recovery (1–2 days per week) with light walking, yoga, or stretching.
• Sauna sessions (3–4x/week for 15–20 min) to improve heart health and detoxification. 
• Cold exposure (1–2x/week) helps reduce inflammation, sharpen stress responses, and build mental grit. 
• Post workout red light therapy (5–10 min) to enhance recovery, reduce soreness, and support skin and mitochondrial health.

Manage stress

High stress is clinically proven to negatively impact physical health. Try daily stress-reducing habits like deep breathing, short walks, and limiting screen time. This is easier said than done, but try to find what works for you.

Find your meditation style

Meditation lowers stress and improves focus. 

• Start with 10–15 minutes, 3–5x/week to reduce cortisol and improve emotional balance. 
• Consider using a medication app like Headspace or Insight Timer.
• Try different approaches—like breathwork or body scans—to find what fits you best.

Reduce alcohol intake

Try to cut back to 1–2 drinks on any given week. The fewer the better. Consider becoming “sober-curious,” which means maintaining sobriety day-to-day, but leaving flexibility for a drink or two for special occasions.

Avoid recreational drugs

Aim to reduce or stop drug use all together to improve your health.

Keep learning

Learning keeps you motivated and informed. Listen to health podcasts like FoundMyFitness, or The Peter Attia Drive during walks or commutes to reinforce good habits. Aim to read one health-related book every 3-4 months. Great options include Outlive, Why We Sleep, and The Joy of Movement. These will deepen your understanding of how and why lifestyle changes matter.

Track your progress

Wearables like the Oura Ring or WHOOP give real-time insights into sleep, recovery, and stress. Oura helps optimize bedtime routines, while WHOOP tracks workout strain and recovery so you know when to push and when to rest. Reviewing your daily scores can help guide decisions around caffeine, training, and rest. Over time, these feedback loops reinforce good habits. For added motivation, track and share results with friends, family, or a likeminded community. Shared goals make lifestyle changes stick.