1. Practice Sleep Hygiene Get a jump-start on a healthy New Year by resolving to prioritize sleep during the holidays. Practicing sleep hygiene is important for both physical and mental health. If you don't have consistent habits around sleep, you may not be setting yourself up for optimal rejuvenation from time spent in bed. By implementing a few conscious and consistent nightly habits, you'll ensure that your down time sets you up for a great tomorrow. First, make your bed as inviting as possible by replacing your worn-out or unsupportive mattress with one that supports healthy sleep posture. Be sure to also choose a mattress made from natural materials, without chemicals. To keep bed clothes fresh between washings, make a relaxing aromatherapy spray. Add around 20 drops of lavender essential oil (known for its soothing properties) to a small spray bottle of filtered water. Mist sheets and pillowcases when you make your bed in the morning and once again before settling into bed. The scent of lavender will calm your mind and signal your body that it's time to relax. Next, prepare for sleep by instituting a wind-down period one to two hours before bedtime. Minimize the use of screens and dim overhead lights in favor of task lighting. Soften the volume of conversations and reduce strenuous activity to begin relaxing your body and mind. If you're serious about getting good sleep, consider banning all screens, including the television, from your bedroom. Exposure to unnatural light, especially blue light from screens, can alter your body's circadian rhythm, your natural, internal synchronization with the sun. Research has shown that even brief exposures to blue light can lower levels of melatonin secretion, the hormone that helps you feel sleepy at night. By creating and practicing bedtime rituals, you send a signal to your body that it's time to relax, recharge and restore. Getting regular, deep sleep will provide a sustainable foundation for good moods and high energy so you can handle whatever the elves put on your to-do list.

Low-carbohydrate diets continue to face skepticism in mainstream nutrition, but a comprehensive analysis of 174 studies challenges that narrative with solid data. The 2025 meta-analysis of over 11,000 participants found that carbohydrate-restricted diets significantly reduced triglycerides, blood pressure, and inflammatory markers, while increasing beneficial HDL (good) cholesterol. These improvements in heart health markers occurred alongside reductions in body weight and waist circumference. Moderate-carbohydrate approaches (roughly 26% to 45% of calories from carbs) offered balanced benefits, while stricter ketogenic diets produced greater weight loss but modest increases in LDL cholesterol. The improvements were most pronounced in women and individuals with excess weight. In my clinical experience, patients often find lower-carbohydrate eating more sustainable than traditional calorie restriction, reporting better energy, reduced cravings, and improved metabolic markers. If you're dealing with elevated triglycerides, high blood pressure, or metabolic concerns, working with a practitioner to gradually reduce refined carbohydrates while emphasizing healthy fats and adequate protein may be worth exploring.

Modern vitamins and supplements are a MASSIVE, TOXIC scam. Almost every vitamin on the market is sourced from China and made by fermenting bacteria with sewer sludge, metals, corn syrup, and other garbage. And that is not an exaggeration... - B12 is made by fermenting GMO bacteria with corn syrup, cyanide, and cobalt. - B1 is made from coal tar and ammonia. - Folate comes from petroleum byproducts. - Omega-3s? Rancid. - Multivitamins? Chemical industry leftovers. - Vitamin Cs have ascorbic acid. Synthetic vitamins are a massive scam and do not contain the energy of the real thing. The word “vitamin” didn’t even exist before the 20th century. Pharma just isolated, patented, and manufactured them, turning them into a billion-dollar product no one can actually verify. Today, we don’t even know if these synthetic versions match the nutrients found in real food. Whole-food vitamin C comes from real fruits like golden kiwis, oranges, and pineapples, etc., which gives a complete vitamin C complex and not just isolated ascorbic acid. Ascorbic acid is only the outer shell of the vitamin C molecule, which is why synthetic versions often fail to deliver tangible benefits (see picture below). Whole-food vitamin C includes bioflavonoids, cofactors, and enzymes that your body needs actually to absorb and use it. It’s the form nature designed… not the one cooked up in a chemical vat. So if you are taking vitamins, make sure they are from foods. That is why we like to use supplements from Standard Process, Systemic Formulas, Doctor's Research, etc., because they are from foods.

A groundbreaking study published in the Journal of Internal Medicine has revealed something absolutely amazing about the role of the Sun in human health: a deficiency of sunlight could be as harmful to human health as smoking cigarettes The study titled, "Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort," was conducted by Swedish researchers on a population of almost 30,000 women. They assessed the differences in sun exposure as a risk factor for all-cause mortality, within a prospective 20-year follow up of the Melanoma in Southern Sweden (MISS) cohort. The women were aged 25-64 years at the start of the study and recruited from 1990 to 1992. When their sun exposure habits were analyzed using modern survival statistics they discovered several things. Because cancer risk increases along with biological age, the longer you live, the higher your cancer risk will be. Therefore, because increased sunlight exposure actually increases your longevity, it will also appear to increase your risk of cancer. But this does not necessarily mean that sunlight is intrinsically "carcinogenic," which is commonly assumed. "Nonsmokers who avoided sun exposure had a life expectancy similar to smokers in the highest sun exposure group, indicating that avoidance of sun exposure is a risk factor for death of a similar magnitude as smoking."

A little while ago, I covered how much proteins we should consume on a daily basis. Now I will answer how much fat we need to eat in order to reach optimum health. Every day, we need to consume 60-70% of our calories in fat. By fat I mean coconut oil, olive oil, avocado oil, butter, ghee, bacon grease, tallow, cheese, meat, organ meats, fish, and seafood. These are the best options for fat. More than 98% of Americans are deficient in fat-soluble vitamins like A, D, E, and K. The reason is that we do not consume enough fats! The work of Dr. Weston Price clearly shows that the healthiest people on the planet are the ones who consume the most fats. The problem is that we have been told since the 60s that fats are bad for us so people stopped eating as much. Consequently, we have observed a higher incidence of chronic health issues like cancer, diabetes, heart disease, etc. So the key to help reversing health issues is to eat less carbs/sugar and more fats!