7 Daily Practices That Transformed My Health and Happiness

Over the past decade, I’ve experimented with countless health practices, some fads, some timeless. These seven habits have made the biggest impact on my body, mind and spirit. They’re not quick fixes, but powerful shifts that have brought me more energy, resilience, and joy.

1) Fascial and Grounding Based Workouts - Back in 2013, I set out to “fix” my chronic pain by getting stronger in the gym. I believed muscle strength alone would solve everything. Ten years later, I was stronger on paper but also more compressed, twisted, and less coordinated.

Everything shifted when I discovered Functional Patterns and began focusing on decompression of my fascial system. Suddenly, movement felt fluid, breathing was easier, anxiety faded, and I began to trust my body again.

When I needed deeper neurological grounding, I turned to the Applied Integration Academy (AIA). Together, these approaches helped me identify and correct imbalances, giving me a clear path toward sustainable progress.

Learn about Fascia here.

2) Sauna and Cold Plunge - Sauna and cold plunge aren’t for everyone, your body will tell you if it’s right for you. But with an affordable facility nearby, I dove in (literally) and saw incredible results:

• Improved cardiovascular health and circulation

• Better oxygen delivery to tissues

• Boosted heat shock proteins for cellular repair

• Nervous system regulation

• Reduced inflammation

• Brown fat activation (a fat type that burns energy for warmth)

• Mood elevation from dopamine surges.

• Contrast therapy of hot and cold pumps the lymphatic system. Learn about your lymph here.

  Bonus: The communal sauna became a place to connect with like minded, health conscious people, a benefit I didn’t expect but deeply value.

3) Daily Sun and Grounding - It’s the simplest and sometimes most overlooked advice: go outside and touch the earth.

This year, I made a conscious effort to spend more time outdoors, especially during Minnesota’s warmer months. The sun isn’t just our best source of vitamin D, it helps balance hormones, regulate our circadian rhythm, reduce inflammation, and lift our mood.

When I miss my daily sunlight, I feel it. It’s nature’s most underrated prescription.

4) Pro-Metabolic Diet - I’ve tried it all: Whole30, paleo, raw vegan. What’s working for me now is a pro-metabolic diet.

Instead of focusing on restriction, I prioritize foods that fuel energy production and hormonal balance. For me, that includes:

 •    Natural sugars (fruit, honey, maple syrup)

 •    Dairy

  •    Gelatin and collagen

  •    Red meats

  •    Butter and other quality fats

It’s freeing to enjoy food without fear, knowing I’m fueling my active lifestyle.

5) Rolfing - a type of manual fascial release has given my body freedom I didn’t think was possible.

Years ago, I attended a workshop that emphasized bone positioning over fascial health. I stuck with that approach for years, with little to show for it. What I didn’t realize was that tight fascia can affect bone alignment, restrict mobility, increase pain, impair circulation, and even dysregulate the nervous system.

Once I began addressing fascial compression, daily life stopped feeling like a battle against my own body.

6) Sobriety - Sobriety is a personal choice that can’t be forced but for me, it’s one of the best decisions I’ve ever made.

Substances masked my deeper issues, but over time they wore down my body, distorted my intuition, and clouded my sense of self. The clarity, stability, and health I’ve gained since stopping are worth more than I can put into words.

7) Surrender - As someone deeply committed to health and self-improvement, surrender hasn’t come naturally. But the more I’ve released control to God, the universe, or however you define a higher power, the more life has opened up.

We can’t control everything that happens but we can control how we see and respond to it. That shift alone can change everything.

May God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.

Final Thoughts

These seven practices have changed my life in ways I never expected. They’ve helped me move better, think clearer, and live with more trust in my body and my path.

Which of these have you tried? Or is there one you’re curious to start? Share in the comments — I’d love to hear your story.