20 essential tips to improve your health immediately

After years of personal and professional experience, I've compiled a list of tips that will transform your health. These tips aren't theory: they're lessons learned from my own mistakes and discoveries. Implementing them correctly will resolve numerous health problems you might not even know you had.

Transformative eating habits

Listen to your body

The most basic but frequently ignored rule: eat only when you're hungry. For years, I ate out of habit or pleasure, without paying attention to my body's real signals. This simple change can:

Improve your digestion
Optimize your hormone levels
Reduce chronic inflammation
Facilitate weight loss

Similarly, drink fluids only when you're thirsty. The obsession with drinking specific amounts of water can dilute your electrolytes, especially sodium, paradoxically creating more dehydration.

Smart hydration

I've discovered that carbonated water hydrates me better than regular water. Another effective strategy is adding a decaffeinated tea bag to water. For reasons science is still investigating, this significantly improves absorption and feeling of hydration.

To enhance these benefits further, try:

Fill a glass jar with water
Add some tea bags
Place it in the sun for 1-2 hours

Solar infrared light creates structured water with additional therapeutic properties.

Advanced nutritional strategies

Personalize your diet

Faced with confusion about which diet to follow, my advice is experimental but systematic: try different approaches and evaluate how you feel. Your body will give you more precise answers than any study or nutritional theory.

The power of intermittent fasting

Meal frequency is as important as content. Intermittent fasting triggers:

Autophagy (recycling of damaged proteins)
Pathogen elimination
Cellular renewal

Our bodies didn't evolve to process food constantly. Giving them periods of digestive rest optimizes numerous metabolic functions.

Eliminate snacking between meals

Of all harmful eating habits, constant snacking causes the greatest metabolic damage. This continuously elevates insulin, especially if you consume processed foods, blocking fat burning and promoting chronic inflammation.

Carbohydrate control and strategic supplementation

Attention to total carbohydrates

When reading labels, the most relevant data is total carbohydrate content, not just sugars. Many foods add starches and maltodextrins (hidden sugars). Keep your intake below 30g daily for optimal results.

Essential blood tests

Specifically request these tests in your next analysis:

Fasting Insulin: Can be elevated 10-20 years before developing diabetes. Conventional medicine rarely includes it, missing early prevention opportunities.
Vitamin D: Optimal levels (10,000-20,000 IU daily) affect 10% of your genetic expression. Fundamental for those suffering from autoimmune diseases or chronic inflammation.

Critical minerals frequently ignored

Magnesium: Essential for activating vitamin D and regulating calcium. Magnesium glycinate (800mg daily) is the best-absorbed form and doesn't cause digestive issues.

Potassium: We need approximately 4,700mg daily, an amount rarely achieved in modern diets. Acts as a physiological tranquilizer, reducing blood pressure and optimizing nerve function.

Quality supplementation

The truth about multivitamins

Most commercial multivitamins contain synthetic forms of nutrients with questionable bioavailability. Synthetic vitamin C, for example, is manufactured from corn starch and sulfuric acid, nothing comparable to the natural form.

Essential trace minerals

Depleted soils produce foods deficient in trace minerals. A trace mineral supplement (zinc, iodine, manganese, selenium) can make a significant difference in your cellular health.

Proteins and gut health

The importance of red meat

Red meat from grass-fed animals provides complete protein and essential nutrients. It's particularly effective for stabilizing blood sugar levels and increasing energy sustainably.

Rebuilding gut microbiota

Antibiotics permanently alter our gut flora. Making homemade probiotic yogurt can restore beneficial strains and produce surprising benefits for digestion, immunity, and mental health.

Advanced tips to optimize results

Avoid overtraining

Excess exercise without adequate recovery destroys testosterone and other hormonal balances, limiting gains and promoting chronic inflammation.

Strategic vitamin B1

After consuming excess carbohydrates, take vitamin B1 to mitigate damage and reduce resulting anxiety, interrupting negative craving cycles.

Caution with iron supplements

Iron rarely leaves the body and its excess can be toxic. Reserve supplementation only for specific cases like significant blood loss, and opt for food sources (liver) over synthetic forms.

Essential water filtration

Invest in a quality water filter. Municipal water contains "forever chemicals" and contaminants that can accumulate in the body with long-term effects on hormonal and cellular health.

Conclusion

These tips represent decades of personal experimentation and clinical observation. Implementing even some of them will produce significant changes in your energy, mental clarity, and overall well-being. True health doesn't require extreme measures, but strategic adjustments based on how our body really works.