man, every year it’s the same crap right? “New Year, New You” posters plastered everywhere and everybody’s all hopped up on resolutions that honestly, let’s be real, vanish by like, January 15th if they even make it that far. And then it’s this cycle of feeling like a failure until next December rolls around and we pretend like that year’s gonna be different. Seriously, it’s just exhausting and it sucks the fun out of trying to be better. Why do we even do this to ourselves? I kinda think we should just… stop thinking about it that way, you know?
What if 2025 isn’t about some radical “new you” because who even wants to be an entirely new person, that sounds kinda fake and totally exhausting, but more about just like, nudging yourself in better directions. Just small shifts. Real, actual, sustainable habit formation instead of these massive, unsustainable overhauls everyone pretends they can stick to. Because nobody actually can, it’s bullsh*t, and it just sets you up to fail right out of the gate. i honestly think that’s why people just give up on the whole “wellness” journey thing. it’s too much too fast usually.Please Healthy habits to start in 2025 for better health
So instead of being like, “I’m gonna run a marathon every day” (no you’re not), how about we kinda ease into better choices? My approach? It’s not about doing everything perfect, just kinda tilting the scale. Like, I call it leaning into better health. That’s it. One step at a time, cuz your life isn’t gonna instantly transform into some shiny Instagram reel just cause you said happy new year. And honestly, screw anyone who makes you feel like it should be. The amount of toxic positivity out there for “health gurus” and what not, it makes you wanna gag. It’s just not practical or real world sometimes, is it?
Okay so where do you even start with this mess? For 2025, my mind immediately jumps to like, five big buckets. You got your food, your movement, your sleep, your brain (stress and all that crap), and then just the overall vibe, the sort of foundational stuff. And honestly, it all kinda overlaps, like a messy web of stuff that kinda interacts, which I guess is the whole point of something like holistic wellness frameworks. It means everything’s connected. You can’t just pick one thing and ignore the others. Well, you can, but then you kinda hit a wall. Trust me, I’ve tried. Ignored sleep for literally years cuz I thought I could out-gym it, out-diet it, but nope. Sleep always gets its revenge eventually.
Let’s talk about food first ’cause everybody talks about food right? It’s always number one, usually because everyone just had some terrible holiday food they feel guilty about, and then it’s like “must eat kale from now until forever” a ridiculous idea anyway. But instead of “dieting” – ugh I hate that word, it conjures images of suffering and deprivation and frankly tastes like sadness – let’s think about mindful eating practices. That means paying attention when you actually eat. Not shoveling down a sandwich while scrolling through TikTok (guilty). Actually tasting your food, noticing if you’re even hungry still. You know, slowing down. My cousin, Mark, God bless him, tried this once. He said for like three days he only ate at the kitchen table with no phone, no TV. After day three he couldn’t take it and just inhaled an entire pizza in bed while watching some crime documentary. It was an epic fail in the short term for him but he did kinda acknowledge the first few days he tasted food in a whole new way, like really appreciated it, and that’s a win already isn’t it. Small victories guys. The win is noticing it, you know?
And okay on food, if you’re not even remotely interested in getting into the weeds of anti-inflammatory nutrition (which, admittedly, can get kinda complicated with all the specific anti-inflammatory properties of certain plant compounds and omega-3s and everything) just think about cutting down the junk. processed stuff right? because it really messes with you sometimes. Add more vibrant stuff to your plate, more colours basically. This helps with micronutrient density, meaning you’re getting more of the vitamins and minerals your body actually needs without resorting to a gazillion supplements every single day. I’m not saying supplements are bad or whatever, (I mean, there’s always a place for specific stuff like sometimes you need Vitamin D or maybe even some fish oil if your diet is a particular kinda garbage, right?), but often, just making smarter, more colorful food choices can go a long way without buying expensive little bottles and trying to remember if you took this one before or after food.
So that kinda goes hand-in-hand with gut microbiome modulation. Yeah, it sounds like some super fancy science word (and it kinda is, they literally mod your gut bugs, it’s wild). But honestly, it just means feeding your gut bugs, all those billions of microscopic guys inside your intestines that run the show (seriously, look it up, they basically communicate with your brain). They love fiber. They love fermented foods. Think kimchi, sauerkraut, yogurt (the plain kind), kefir. Like, really small amounts at first. Don’t go crazy and eat a whole jar of kimchi, you’re gonna regret it. Learned that lesson the hard way. It’s actually a super important thing for things like digestion, mood, immunity, everything really so don’t overlook it, your gut is basically your second brain and you totally don’t want it acting like a moody teenager right. Which it totally can when you don’t feed it the right stuff. Because science, that’s why.
Okay, moving on from food because too much talk about food makes me hungry again (it’s ironic, I know). Next up, movement. And again, don’t hear “go train for a triathlon.” Seriously, just don’t. How about instead just more functional movement patterns? It’s literally just moving the way your body was designed to move. Squatting, reaching, bending, twisting. Picking something up from the floor without dying. Yeah, everyday stuff. Ditching the uber for a ten-minute walk sometimes. Parking your car farther away from the shop entrance. Taking the stairs one more flight than usual. Small little tweaks. Because sitting all day… ugh, honestly. I read somewhere it’s like the new smoking, but then, I’ve heard that about a lot of things. And honestly, doing something is better than doing nothing, obviously right? My aunt, she never really got into “working out” she hates gyms (honestly, who doesn’t sometimes, the mirrors, the grunting, all of it right?) but she took up gardening and now she’s out there for hours, bending, lifting, kneeling. That’s movement and she calls it her “peace.” I get it, totally gets you away from all the screens sometimes. Oh and getting outside helps so much with our general wellbeing and mood.
Then there’s sleep. And I know people will be all “get eight hours” and you’re like “yeah, sure, when do I fit that in?” and it can definitely feel impossible and you just wanna pull your hair out with the pressures of real life right. But honestly, even adding an extra 15-30 minutes consistently makes a huge difference to your sleep architecture enhancement goals. And thinking about your circadian rhythm alignment. That’s basically your body’s internal clock which tells you when to sleep, when to be awake. This little clock gets all outta whack when you stare at screens late at night (the blue light especially, it’s a sleep destroyer), eat huge meals right before bed, or have wildly different bedtimes and wake times on weekends vs weekdays. Even if you only get 6 or 7 hours sometimes, having a consistent schedule for bed and waking makes your sleep better quality. Because your body then knows what’s up and can prep to cycle through its sleep stages optimally and doesn’t just crash. This sounds super nerdy but seriously. Try going to bed and waking up at the same damn time every day for a week (even on a Saturday!) and just see how much more alert you feel. It’s kinda magic and everyone needs a bit of magic now and then. Oh, and also that makes you wanna go to sleep (when you put the hours in sometimes too it makes it work, right) the earlier at night, when you are actually sleepy. Honestly, the difference to cognitive health optimization and just feeling like you can actually think straight, it’s like night and day. Sorry, really punny there. (But it is true so why not)
Okay, next. Stress. Jesus, don’t even get me started on stress. We’re living in kinda peak stress times (or does it just always feel that way?). Anyway, stress adaptation techniques are honestly, and genuinely, crucial. Because you ain’t gonna make stress just magically disappear. That’s just how life works sometimes so you learn to manage around the crazy stuff that comes our way, the unexpected stuff even right? Instead, you just gotta learn how to deal with it. Again, my personal favourite is literally walking away from my desk for ten minutes. Stepping outside. Big breaths. Sometimes screaming internally a little bit (not in public, obviously). Meditation can feel impossible. But seriously, five minutes just focusing on your breath, not trying to clear your mind (because good luck with that, our brains are kinda always buzzing), but just noticing thoughts and letting them drift by. Not getting caught up. Or even literally just petting a dog for five minutes if you got one around. My neighbour’s got this super fluffy labradoodle, Charlie, and he’s my secret weapon for when my brain gets too full of BS. It’s hard to stay stressed when he’s just sitting there nudging you with his fluffy nose, begging you to just scratch behind his ears, and demanding pats from you cause it wants it’s morning strolls around the park or just wants you to throw that particular ball or you aren’t fun anymore. You just focus on the little things more you know sometimes that’s all it takes from getting fully burnt out. Oh, and a regular exercise routine, even just light movement, really, really helps flush out that cortisol that stress brings along. (I swear stress gives you literal gut-wrenching pain which doesn’t really help anything right, who wants to live like that?)
Now, let’s tie it all together, the kinda big picture, longer-term stuff, cuz this is why we’re doing this stuff for the longevity, not just for looking good in swimwear briefly anyway. I mean yeah, those shorts you wanna look ripped for is also a good motivator, but truly, what it’s all kinda building up to is not ending up old and decrepit before your time, or losing the ability to think. We wanna keep living well, being there for our kids’ grandkids, hopefully, right, actually enjoying it, and not just literally existing anyway like some sort of slug, having every problem, losing your ability to lift a particular heavy something you used to be able to without effort (or even effort!), stuff like that. We really wanna aim for effective preventative healthcare strategies throughout our lives so we don’t have to literally spend every waking minute later on dealing with sickness or having to pop pills all day long cuz your brain decided to quit because you weren’t feeding it the right omega 3’s which I totally get some scientists say works while others are telling you it only provides benefits to your mind depending on something, and sometimes it doesn’t always, but that’s just an average health problem for most people usually too yeah, right?.
Honestly, even thinking about something like biohacking principles here. Not in the “implant chips in your brain” way (though I mean, give it 50 years, who knows?), but in the “optimizing your body’s natural systems” way. Getting out in the sun first thing in the morning (even for just five minutes before checking your phone) tells your body “hey, it’s daytime!” and kinda kicks off that healthy circadian rhythm we talked about (epigenetic lifestyle factors, because it directly impacts gene expression through things like light exposure, no actually but totally). Seriously it also makes you less moody cause you just got off a really long winter from which everyone tends to sometimes slip into literal “Seasonal Affective Disorder” to which that bright sunny blue glow after such a dreary thing does seem to affect people in more noticeable moods and overall daily output right? Anyway. Ditching some of that junk processed food? Again, epigenetic influence, optimizing those pathways. It’s kinda cool when you actually think about it – your everyday choices are actually little signals telling your genes how to behave, basically writing your own destiny one avocado toast at a time. It also gets real complicated and a super complex way of understanding but simple changes can make a great amount of strides sometimes, small ones that is sometimes always.
And for goodness sake, sustainable habit formation. You know, make stuff easy. If your gym bag isn’t packed and by the door the night before, are you really gonna go at 6 AM when it’s still dark out and chilly or even in the actual super bright, super sunny mid-afternoon where it sometimes literally turns up to an overbearing 42 degrees C outside every second right? Probably not. If the healthier snacks aren’t readily available and easy to grab, are you gonna pick them over the chips? Nah. You won’t if it takes too long to get that healthy version and the not-so-good-for-you thing just takes you reaching into that high-reaching drawer, cause you have one more thing to do, cause you have that actual deadline that needs literal attention, and you literally do not have the time to go to the shop to buy actual “ready-to-go healthy stuff sometimes that requires literal chopping, slicing and other annoying “stuff” that you won’t do”. Small hinges, big doors or whatever that saying is, right? Making your environment set up for success (seriously this concept changes everything, don’t under-estimate environment, it truly decides so much. It’s basically like pre-arranging your mental battlefield for your literal brain that already needs too much space dedicated already) is like half the battle won honestly. Seriously, just plan for that because your brain just literally just goes “why make it hard?” and chooses the simpler path and that simple path can also sometimes be really good for you to start doing at the very moment or some other.
I mean, look, it’s not always gonna be perfect obviously. There will be days you literally wanna eat a block of cheese (my personal weakness). Days you skip the damn walk. Days you stay up too late staring at weird conspiracy theory videos (they suck you in). And that’s fine. Seriously, don’t let perfect be the enemy of good, right? Honestly that kind of pressure is what kinda derails everybody with all their fancy resolutions anyway. But starting a routine sometimes makes you think that sometimes you could break off from it and come back for other reasons, right? Just keep leaning into it. That’s kinda the whole point of adopting new habits with these longevity lifestyle interventions. It’s not about immediate results that come out of pure willpower (that always fades, man) but more about the long game which is a much, much, more sustainable way to approach things and have healthy relationships around all the crazy things it entails because your body is your literal only mode of transportation and you can’t just expect it to work without some gas which can sometimes affect the whole ride too isn’t that totally nuts too anyway? The compounding effect of small, consistent habits just does more work over time than a million radical crash-and-burn attempts anyway, and is kinda easier too while sometimes your body (and mind too for that sake, literally) will just literally choose to let that stuff roll out the other way like one does a super simple old ball rolling along smoothly when thrown along on the carpet. Yeah. Just try a few of these, even just one for 2025. That’s probably the best advice.
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