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Six Daily Habits To Develop For Optimum Health

daily habits to develop

A Protocol For Optimum Health, Six Daily habits To Practice

Based on the work of Jack Kruse, a neurosurgeon, and proponent of the “Optimal Health Paradigm,”, here are six daily habits to develop for optimal health. This is by no means complete, but following these protocols will give you a good start.

  1. Sun exposure: Start your day by getting direct sunlight exposure, preferably within the first 30 minutes of waking up. Sunlight helps regulate your circadian rhythms, enhances vitamin D production, and stimulates the release of beneficial neurotransmitters. Aim for at least 20 minutes of sunlight exposure on your skin, avoiding the use of sunglasses or sunscreen during this time.
  2. Cold exposure: Incorporate cold exposure into your daily routine, as cold thermogenesis has numerous health benefits. Take a cold shower or immerse yourself in a cold bath or cryotherapy session. Cold exposure can boost your metabolism, improve circulation, increase energy expenditure, and enhance immune function. Start with shorter durations and gradually increase exposure as your tolerance improves.
  3. Optimize sleep: Prioritize high-quality sleep for optimal health. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Establish a consistent sleep schedule and aim for 7-9 hours of uninterrupted sleep each night. Minimize exposure to electronic devices and artificial light before bedtime to support natural melatonin production.
  4. Embrace a low-carb, ketogenic diet: Focus on consuming a diet that is low in carbohydrates and high in healthy fats. Include nutrient-dense foods like grass-fed meats, wild-caught fish, organic vegetables, and healthy fats from sources like avocados, olive oil, and coconut oil. Minimize processed foods, sugars, and grains. A ketogenic diet can optimize metabolic function, improve brain health, and support weight management.
  5. Practice intermittent fasting: Incorporate intermittent fasting into your daily routine. Restrict your eating window to a specific period, such as 16-8 (fasting for 16 hours and eating within an 8-hour window). Intermittent fasting can improve insulin sensitivity, support cellular repair and autophagy, and promote fat metabolism.
  6. Grounding and earthing: Spend time connecting with nature and engaging in grounding or earthing practices. Walk barefoot on grass, sand, or earth to absorb the Earth’s natural electromagnetic energy. This practice can help balance the body’s electrical charge, reduce inflammation, and promote relaxation and stress reduction. More on grounding at:
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Remember, these daily habits are based on Jack Kruse’s principles, and it’s always important to consult with a healthcare professional before making any significant changes to your lifestyle or diet. This is not medical advice.

More from Jack Kruse:

Unraveling the Medical Matrix w/ Dr. Jack Kruse

daily habits to develop