Q&A: What are the Top 5 Health Tips That Go Beyond the Basics?
"I know I should exercise, eat well, and get quality sleep, but give me the 5 underrated things that I should do to be healthier, beyond the basics."
I love this because it cuts through the noise and gets to the good stuff—the things that actually move the needle but don’t always make the headlines. After lots of thought here are my five (plus some extras because I couldn’t resist) that go beyond the foundational strategies.
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Use a Sauna Regularly: Aim for 15 to 30 minutes in a sauna 3 to 4 times per week. If you're new to it, start with 10-minute sessions and work your way up. If you have access to a sauna, that is awesome. If you don’t, consider a home version like this sauna blanket that I use.
Filter Your Water & Air
Water: Invest in a high-quality reverse osmosis water filter that removes heavy metals and contaminants. We use the Waterdrop under-the-counter RO system with remineralization which has been a game-changer.
Air: HEPA filters and air purifiers remove mold spores, allergens, and pollutants. If you live in a high-pollution area, use a portable air monitor to check your indoor air quality. and consider investing in a HEPA air filter. We use the Alen Breathsmart 75i and the Alen BreatheSmart Fit 50.
Take Creatine and Omega-3 Fatty Acids
Creatine: Take 5 grams of creatine monohydrate daily. I either mix it into some water and just do a shot of it or put it in my smoothie after a workout. While creatine is generally safe and well-researched, some people may experience bloating, water retention, or mild digestive discomfort when first starting. If you have kidney disease or other underlying conditions, consult your doctor before supplementation.
Fish oil: Take 2-3 grams of combined EPA and DHA (omega-3 fatty acids) daily from a high-quality fish oil (Performance Lab and Carlson’s are two reputable brands). You can also eat omega-3-rich foods like seafood and walnuts. While fish oil is widely beneficial, high doses may increase bleeding risk or interact with blood-thinning medications, so talk to your doctor if you're on any medication or have a bleeding disorder.
Focus on Building Grip Strength: If you really want to get into the data, you can buy a dynamometer and then see how your grip strength stacks up compared to your peers. From there, jump into exercises that improve grip strength that go beyond a standard hand grippers.
Honorable Mentions
VO2 Max: One of the best predictors of longevity. Improving your aerobic capacity can significantly reduce all-cause mortality risk. Incorporate high-intensity intervals into your routine.
Breathwork: Techniques like nasal breathing and box breathing can lower stress, improve CO2 tolerance, and boost overall resilience. Try starting your day with a few minutes of breathwork to prime your nervous system.
Gut Health: A diverse microbiome is linked to better immunity, digestion, and even mental health. Eat fiber-rich, fermented foods and avoid unnecessary antibiotics. Consider probiotic cycling to keep gut bacteria thriving.
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